Generally speaking, it’s recommended that men eat around 2,500 calories a day while women should eat around 2,000. ![]() The right diet can lower the risk of obesity, heart disease, stroke, diabetes, and help with sleeping patterns and energy levels. Why? Healthy eating is key to maintaining good health and helping you feel your best. If you have a smart tracker, you can link your activity – from steps to exercise – to goals in the Cathay app, earning miles and rewards just for looking after your health. You should also aim to include all major muscle groups with strength training at least twice a week, whether you use weights, resistance bands, or your own body weight. How? Any amount of physical activity is beneficial, but a healthy lifestyle should include at least 150 minutes of moderate-intensity cardio (walking, biking, swimming, etc) or 75 minutes of vigorous aerobic exercise, such as running, per week. Different forms of exercise can help with specific fitness goals, but a well-rounded regime should include both aerobic exercise and strength training. It can help with weight control, manage health problems, prevent diseases (such as arthritis, high blood pressure, depression and diabetes), improve your mood, boost your overall energy, and promote better sleep. Why? The health benefits of regular exercise are hard to ignore. Learn more about how to stay hydrated with the Cathay app along with other tips and tricks here. With the Cathay app, you’ll earn miles just by hitting that goal. However, as a general rule, you should be drinking around six to eight glasses of fluid a day. How? The recommended daily intake of water can vary significantly according to how much you sweat during the day - whether it be due to hot weather, exercise, or illness. Not only is it critical for digestion, removing waste and carrying nutrients and oxygen around our body, but it is also good for your mind and complexion - even mild dehydration can impact concentration, alertness and cause fatigue and headaches. Why? Water is essential for our bodies to work properly, but most of us don’t drink enough of it every day. Stay accountable with the Cathay app, which allows you earn miles and rewards just by logging your sleep. You should avoid alcohol three hours before bed, and caffeine for five. Switching off your television and putting down your phone 30 minutes or so before bedtime can help you drift off to sleep, as will reducing your caffeine and alcohol intake. ![]() How? Make sure you plan for seven to eight hours of sleep a night and wake up at the same time every day – this will train your brain to recognise on its own when it’s time to wake up. Creating a healthy sleeping routine is key to unlocking the power of sleep. But getting a good night’s sleep is about more than the length of time spent asleep – it’s about the quality, too. Why? Sleep deprivation impacts your body far more than you realise: it can affect concentration and stress levels, increase blood pressure, weaken your immune system and lead to overeating (normally junk food). Here, we reveal the best steps to take towards a happy, healthy lifestyle as we navigate these difficult times. ![]() There are, thankfully, a few easy changes you can make to your lifestyle that will have a big impact on your day-to-day wellbeing. And with all the ongoing uncertainty we face with ongoing restrictions, social distancing and limited spaces to work out, it’s more important than ever to look after our physical and mental health. ![]() When it comes to making healthier lifestyle choices, there are many ways in which we could all do a little better by ourselves - whether it be nutritionally, emotionally or physically.
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