Spring is here and after all the indulging over the holidays, it is now time to start thinking about our health with a little spring cleaning. Summer always makes us happier and more motivated versus those dreary cold winter days that most of us have to face in the upper Midwest. It is time to cleanse the body and get ready for summer and enjoy it with simple exercise and diet. Some may call it “getting ready for your swimsuit”, but it is really about getting ready to enjoy the nature of being in the beautiful outdoors.
You can simply start your spring cleaning journey with focusing on a healthy diet. Taking in at least 5-7 cups of fruits and vegetables a day is key and even adding to this recommendation by doubling or tripling the amount will load the body with high nutrients such as antioxidants to help in the prevention of diseases such as many cancers and heart disease. This can easily be done by doing juice cleansing with a NutraBullet or other blending device. Keep protein low in saturated fat by focusing on lean proteins such as poultry and fish and limit beef and pork to only a couple times a month. Eating one egg a day or a couple of eggs a few times a week is fine as long as they are spread out, according to registered dietitians and nutritionists, as they provide great protein as well. Protein is our building block for building muscle, and fruits and vegetables supply our enriched fiber that we need for antioxidants as well as the right kind of carbohydrates rather than taking in loads of bread and pasta, which generally help store body fat rather than help burn it.
Exercise is easy as well and can be completed wherever you are with simple movements and tools. You can workout at work desk or at your home. Purchasing a few sets of light dumbbells, let’s say 3lbs, 5lbs and 8lbs for variety and maybe a resistance band of light, medium or heavy for resistance along with an exercise ball. This allows for easy accessibility for completing different exercises. Strength training is the key to building muscle and reducing body fat by completing at least one to two exercises per muscle group with at least 10-15 repetitions. Higher repetitions are more recommended in the beginning and adding more resistance at the later stages with lower repetitions of 8-10 repetitions, and this only needs to be completed every other day or up to five times per week. By completing different muscle groups on different days, other muscle groups will get their rest for repairing from the previous days’ work. Completing aerobic or cardiovascular training is very important as well and can be done easily by simple walking or biking every day for at least 30-60 minutes, making sure you elevate the heart rate to a point the you are exerting.
Starting to exercise right now with these simple to do exercise tips can help you get ready for the upcoming summer and help you enjoy it. Exercise can be simple and fun, and you can complete it in your home, at work or out in the beautiful summer weather.