Tired, exhausted, unfocussed - most of us are familiar with days like these when we simply feel exhausted. It's not just our physical fitness that leaves a lot to be desired on days like these, but also our mental fitness, which is extremely important in such a fast-paced world. To help you get through the day feeling fit, we reveal the six best tips to boost your general well-being and keep you in top mental and physical shape.
HEALTHY & MUNTER - How to stay fit in everyday life
1. sufficient sleep
Going to bed late at night and getting up early in the morning - that's how many of us feel. However, doctors recommend sleeping between seven and nine hours a night so that body and mind can rest properly. Exactly how long sleep should last depends on individual factors, but even a deviation of half an hour leads to a drop in performance. In order to start the day fresh and fit, a healthy sleep of between seven and nine hours a night is therefore essential.
2. drink enough water
Water is both the elixir of life and the basic building block of the body. The body loses around two and a half litres of water every day through its basic functions alone. For this reason, we should drink between two and three litres a day, as our ability to learn and our concentration levels drop considerably without it. Conversely, sufficient water intake is good for our brain performance and makes us fitter for daily challenges.
3. healthy diet
You are what you eat - everyone has probably heard this saying before, but many people don't really take it seriously or don't really understand the meaning behind it. If you regularly eat fast food and the like, you shouldn't be surprised if your energy levels drop again after the sugar high and you feel tired and drained. For this reason, a balanced diet makes a significant contribution to physical and mental fitness. A high-fibre diet with plenty of fruit and vegetables works wonders and serves as a real energy supplier.
4. meditate
When was the last time you meditated? It's probably been a while for some of you, but it would make sense to integrate meditation into your daily routine. Unfortunately, everyday stress and shallow, uncontrolled breathing rob us of a large part of our energy and make us tired. Meditating helps to supply our body with sufficient oxygen through controlled breathing and, conversely, makes us more alert and fitter. The consequences of meditation are more relaxation on the one hand and a generally more alert state on the other.
5. sport
It's no secret that exercise is healthy. Sport ensures physical and mental fitness and has the effect of improving blood flow to the brain and thus providing it with more oxygen. According to the World Health Organisation (WHO), an adult should plan around 150 minutes of exercise per week. This sporting balance to everyday working life not only ensures increased physical fitness, but also reduces stress and clears the mind.
6. fresh air
A walk in the fresh air can work wonders when it comes to mental and physical fitness. Even a short walk in nature ensures that your muscles are supplied with fresh oxygen and you feel more alert. If the sun is also shining, you automatically get a good dose of vitamin D. This vitamin acts as a natural antidepressant, strengthens the immune system and inhibits the production of the sleep hormone melatonin, which makes you tired. Fresh air and sunshine are therefore real pick-me-ups.
