5 - 10 - 15 - 20 - 75 - 150
Remember this series
of numbers to move closer towards a healthier life. After all, health is a game
of numbers. Lets begin and see what these numbers tell us
We begin with the Number 5
Start your day at 5
a.m. There is a whole lot of benefits if you start your day that early.
Afterall you will have a minimum of two hours extra productivity. You can use
these extra hours to develop a healthy routine like meditation and exercise.
The number 10
10 p.m. is the time
to go to bed. Remember, you have to wake up at 5!
You should have 7
hours of sound sleep. Say goodbye to late night habit of watching shows on TV
or streaming of web series which can make you awake all night. These web series
induce the seeds of curiosity into our minds, and keeps us engaged. If you stay
awake late night, probably you will end up eating extra calories before
sleeping.
The number 15
You must have 15
minutes of minimum exposure to the sunlight everyday. 15 minutes of outdoor
exposure is a no harm. Vitamin D deficiency has become a common phenomenon
among us. This is all due to the hectic lifestyle we all have. The cosmetics
brands have demonized the SUN. But, that is not true.
Get in the SUN! Our
lives and a good health depends on it.
The number 20
20 minutes is the
ideal duration for your meal. Eat slowly; so that your meal time lasts for 20
minutes. This is the duration when brain starts receiving signal from stomach
that it is full and satisfied. With slow eating you will tend to eat less. Thus
you could prevent excess calories at its very source.
75 and 150
75 minutes of
strength training and 150 minutes of
moderate aerobic exercise; every week. Divide these numbers by 5. You should
target to achieve 30 minutes of moderate aerobic exercises and 15 minutes of
strength training for a minimum of 5 days every week. Moderate aerobic exercise
includes cycling, running, swimming etc. Include plank and push ups in your
strength training routine.
Which of these
numbers are already there in your life? and
Which other numbers
you would like to recommend in this series? What general problems we can face
while following these numbers, and how we can overcome them? Lets talk further
in comments!
Rajeev Srivastava
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