1) Plan your daily exercise in advance: Making the decision is an important first step. Be sure to write down the time you set aside for exercise during the day.
2) A sense of accountability is a great help: If your motivation starts to fade, connect with a family member or friend who has a similar goal. A workout partner will both motivate you to exercise and help keep you on track.
3) Try counting your steps: Step counters are tools that remind you to move. Walking 10,000 steps a day is generally a good goal. If that seems daunting, measure how many steps you take on an ordinary day and increase by 1,000 steps every two weeks.
4) Step up your pace: When you walk, walking briskly will help you lose more weight than a slow, leisurely stroll. Here is how you can do it: imagine that you are meeting someone for lunch and are running a little late.
5) Turn off the TV, computer and phone: If you do this for 1–2 hours, it will automatically push you to move more and reduce the time you spend sitting. You can spend this time doing housework or playing with your children.
6) Turn your sitting time into fitness time: Try to combine the time you spend sitting with movement. For example, squatting, stepping in place, light jumping, push-ups or exercises you can do while watching TV can help you achieve this.
7) Move at work: You may find it hard to make time for exercise because of long working hours. Even if you have a desk job, push yourself to move around the office. Taking the stairs instead of the elevator and parking your car a little farther from your workplace are the best examples.
8) Split up your exercise time: If you have decided to start exercising and 30 minutes feels long and difficult, split this time into two fifteen-minute sessions.
9) Reward yourself: Set short-term goals and reward yourself when you reach them. Positive motivators are very helpful in this regard.
SLEEP
Sleep is as necessary and important for our health as food and water. Although we may think that sleep only rests our tired bodies, our brain is active throughout the night. Sleep plays a critical role in brain health.
Although we may think that sleep only rests our tired bodies, our brain is active throughout the night.
Our body has its own clock that tells us when to sleep. This system is regulated by sunlight and darkness. Artificial light and substances such as caffeine and alcohol also affect this clock.
How does too little sleep affect us?
In the USA, one in three adults has been found not to get enough sleep. For adults, too little sleep means sleeping less than 7 hours a day. Sleep is a process in which the day's thoughts are processed and stored in memory. That is why insufficient sleep leads to difficulty concentrating and thinking clearly. You begin to feel tired, irritable and anxious during the day. Your performance at school and work suffers. Your reflexes slow down, and drivers face a risk of accidents. In children, insufficient sleep leads to attention and behavior problems and hyperactivity.
The information on our website is not intended to direct individuals to any treatment. Do not take any diagnostic or treatment steps without consulting your doctor. The content does not contain information about İzmir Can Hastanesi's therapeutic healthcare services.
