Diet and exercise schedule
In addition to helping you control your weight, exercise can lower your risk of heart disease. It strengthens your heart and improves circulation, which boosts oxygen levels in the blood. It also reduces high blood pressure and triglyceride levels. Exercise can help prevent diabetes by improving glucose tolerance. It can also boost your mood by releasing endorphins and making you feel good about yourself.
To achieve these benefits, aim to get about two and a half hours of moderate-intensity physical activity each week, or about 1 1/2 hours of vigorous activity. Mixing aerobics with muscle-strengthening activities can give your workouts variety and help you avoid boredom.
A nutritious diet complemented by regular exercise can help you feel your best, both during and after your workouts. Eating a balanced diet that includes low-sugar, low-fat foods and lean protein sources helps you build energy and feel full throughout the day. Eating regularly also promotes digestive health, and can decrease your risk of heart disease, obesity and type 2 diabetes.
During the first few weeks, you may struggle to maintain a consistent exercise routine, but with time, it can become part of your daily or weekly habits. It can be helpful to write down your exercise schedule on a calendar or in a journal, or to use a fitness app to set reminders. After a few weeks of this, it becomes easier to remember when you’re going to exercise, and you can begin to plan your meals accordingly. Kost och träningsschema