5 Habits for a Stronger Body

Physical activity doesn't have to be about pushing yourself or losing weight. It is, first and foremost, about making your body as strong and healthy as it can be. You don't need to do something that you literally hate. Choose only those activities that suit your body and feel good. You don't need to 'push through the pain' all the time. Believe us, making your body stronger and healthier can be pleasant and not too pushy.

These five habits can help you increase your activity and, as a consequence, make you stronger. Today is a great day to start practicing them together with Habio.

The mandatory 10,000 steps a day is just a myth. Actually, you need 4500 to 7500 steps every day to maintain good health. That means walking at least 30-45 minutes per day. Make this your starting point, and then increase your activity from there for additional health benefits.

Walking is associated with many health benefits and better quality of life while reducing the possibility of injuries or overstress. Moreover, it's a great type of physical activity for those who have never been engaged in heavy exercise programs before

Exercising not only strengthens your muscles but also sharpen your mind. Daily exercises increase blood flow to the brain, which supports memory and concentration and improves your mood and stamina.

It's no surprise that exercises are great for your body. Doing muscle-strengthening activities helps to increase or maintain muscle mass and overall body strength. What's more, regular exercises can increase your sleep quality.

Start by exercising 10-15 minutes a day. Then try to increase the length of your workouts to up to an hour a day.

This habit strengthens your body while helping you to relax. Yoga reduces anxiety by increasing the levels of GABA — the primary inhibitory neurotransmitter — in the brain.

Practicing yoga helps to create mental clarity and calmness. According to this experiment, yoga significantly improves quality of life, including mood and fatigue levels. Moreover, yoga is great in fight depression as it can help to decrease levels of cortisol. Cortisol is known as a stress hormone that influences levels of serotonin which is a neurotransmitter often associated with depression.

Start with practicing yoga for 10 minutes a day. Then, if you like it, you can gradually increase the duration of your practice.

This activity, including pilates, can increase your flexibility and reduce back pain. Stretching increases a range of body motion.

Another benefit of stretching is an improved circulation that increases blood flow to your muscles. Increase blood flow shortens recovery time after heavy exercises and reduce muscle pain and soreness.

Start by stretching for 5 minutes before bed. Focus on how the muscles extend and relax, but avoid pushing yourself to the point of pain or discomfort.

Pushing pedals is a great aerobic workout. Aerobic exercises make good for your brain, heart, and blood vessels. Moreover, during any aerobic activity your body releases endorphins, chemicals that help to relieve stress and pain. Endorphins may also help to fight with anxiety and depression.

Cycling for 30 minutes, even at a low intensity, can make you feel instantly more energized and awake. If you cycle to work/school every day, you might even alleviate chronic fatigue.

You don't need to do all these activities. It's enough to try several of them, choose the ones you like the most and enjoy your strong body they help you to create.

Stay active and energized!