Walking briskly, exercising at home, drinking enough water and practicing mindful breathing, 30 seconds of cold water bathing every day helps improve the immune system and overall health.
Daily exercise and proper nutrition not only help prolong life but also improve quality of life. Health experts offer some simple and economical suggestions that should be integrated into daily routines.
Walk briskly every day
Adding a 30-minute walk to your daily schedule is a simple but effective way to improve cardiovascular health and prolong life. Whether it’s around the neighborhood, the local park, or during your lunch break, walking can boost endorphin levels, improving mood and alertness.
This type of workout requires no special equipment, is easily accessible, and is ideal for maintaining regular physical activity.
Workout at home
Strengthening muscles and maintaining bone density are important for health and longevity. Exercises like squats, push-ups and lunges can be done anywhere, without needing a gym or expensive equipment.
Performing these exercises regularly every week can improve muscle endurance, support metabolism and improve posture. What’s more, they can be easily adjusted to suit all fitness levels, ensuring everyone can benefit.
Maintain hydration (adequate water)
Hydration is key for body functioning and skin health. Water can be mixed with slices of fruits or vegetables, aromatic herbs such as cucumbers, lemons, mint, and berries, making hydration more interesting and nutritious. This not only helps supplement vitamins and antioxidants but also enhances flavor, bringing a refreshing feeling. Carrying a bottle of water with you helps you remember to take regular sips throughout the day, so your body stays hydrated and full of energy.
Mindful breathing technique
Mindful breathing exercises help reduce stress, increase concentration and improve health. Practicing a few minutes a day can relax the mind and body, suitable anytime, anywhere.
Take a cold shower for 30 seconds
Before ending your morning shower, switching to a cold shower for the last 30 seconds not only helps you stay alert but can also stimulate blood circulation, strengthen your immune system, improve your mood, and reduce stress. . For thrill seekers, an outdoor ice bath can be a fun experience. Exposure to cold water not only stimulates the senses but also increases metabolism and reduces inflammation, improves insulin and mental health, and gives an energetic start to the day.
Cold water treatments are also reported to benefit the body in other ways, including helping reduce muscle soreness, post-workout inflammation, and improving cardiovascular disease risk factors, blood pressure, and blood sugar levels. cholesterol
However, this activity can also be dangerous for some people because it can cause cold water shock – an automatic response when the heart rate increases and loss of breathing control, arrhythmia, hypothermia when the body temperature may be too cold
To reduce the risk of cold water shock, slowly increase exposure time. Start with a cold shower, which is less stressful than open-water swimming and helps you notice how your body reacts. Once you get used to it, you can gradually reduce the temperature and increase the time of using cold water.