Facts About Health & Fitness

Did you know?

  • Just 10 minutes of walking after a meal can improve blood sugar levels.
  • Less than 6 hours of sleep can slow your metabolism and make weight loss harder.
  • Regular exercise boosts serotonin and dopamine — the “happiness hormones”.
  • Drinking cold water can slightly raise metabolism as the body warms it up.
  • Regular training is linked to up to a 30% lower risk of heart disease.
  • Staying hydrated improves not only physical performance but also concentration and memory.
  • Strength training increases bone density, reducing the risk of osteoporosis as you age.
  • Stretching for just 5–10 minutes a day can improve flexibility and reduce the risk of injuries.
  • Spending time outdoors boosts vitamin D levels, which support your immune system and mood.
  • Listening to upbeat music while exercising can improve endurance and make workouts feel easier.

Nutrition Tips for a Healthy Lifestyle

Good nutrition is the foundation of your energy, performance, and overall well-being. By making small but consistent improvements in your eating habits, you can boost your health, prevent diseases, and feel stronger every day.

Simple Rules of Balanced Nutrition:

  • Eat a variety of foods. Combine vegetables, fruits, whole grains, lean proteins, and healthy fats daily.
  • Follow the "plate rule". Half of your plate should be vegetables and fruits, one quarter protein, and one quarter whole grains.
  • Stay hydrated. Drink at least 2 liters of water daily. Limit sugary drinks and energy drinks.
  • Don’t skip breakfast. A balanced breakfast helps maintain concentration and energy throughout the day.
  • Prefer whole foods. Choose less processed products: whole bread, brown rice, nuts, legumes.
  • Limit sugar and salt. Too much sugar contributes to weight gain, while excess salt raises blood pressure.
  • Healthy snacks. Replace chips and sweets with nuts, yogurt, fruit, or vegetables with hummus.
  • Plan your meals. Preparing food at home helps control portions and ingredients.
  • Listen to your body. Eat slowly and stop when you feel full, not when the plate is empty.
  • Moderation, not restriction. Allow yourself occasional treats — balance is key.

Remember: balanced nutrition is not about strict diets but about sustainable choices that give you energy and keep your body healthy in the long term.

Food
Tip: Consistency beats intensity. Even 20 minutes a day is better than one long weekly workout.

Daily healthy habits

Simple Habits That Make a Big Difference:

  1. Drink at least 2–3 liters of water daily.
  2. Do a quick 5–10 minute morning stretch to wake up your muscles.
  3. Use the stairs instead of the elevator whenever possible.
  4. Take short breaks every hour if you work at a desk.
  5. End your day with stretching or yoga to relax your body and mind.
  6. Eat at least 3 servings of fruits and vegetables every day.
  7. Limit screen time before bed to improve your sleep quality.
  8. Go for a short walk outside to get fresh air and sunlight.
  9. Practice mindful breathing for 2–3 minutes to reduce stress.
  10. Plan your next day in the evening to stay organized and calm.