Chief Inspirational Officer
Don Sumdany Facilitation
Consultancy Managing Director
Ikigai HR Services Limited
LoveGen Bangladesh
1 HOUR OF EXERCISE
One hour of exercise a day will make you feel happier, help reduce weight, lower the chances of chronic diseases,
improve skin condition, increase stamina and energy, and instil better sleeping habits. When you exercise, your body releases endorphins, which makes you feel happy and euphoric. Exercise can also help in weight management. Exercising daily has been demonstrated to increase your metabolic rate, and as a result, the practice helps burn more calories in your resting state which further aids in weight loss. Studies have shown that combining aerobic exercises with resistance training can increase fat loss and maintain muscle mass, which is essential for maintaining a healthy weight.
STUDIES HAVE SHOWN THAT COMBINING AEROBIC EXERCISES WITH RESISTANCE TRAINING CAN INCREASE FAT LOSS AND MAINTAIN MUSCLE MASS, WHICH IS ESSENTIAL FOR MAINTAINING A HEALTHY WEIGHT.
2 LITRES OF WATER
Drinking 1 to 2 litres of water a day can indirectly help you lose weight, especially if you drink it before meals. Oftentimes, your body mistakes thirst for hunger. Thus, drinking water can suppress the feeling of hunger and as a result, reduce the number of calories you consume before you feel full. This means staying hydrated can help you lose weight. Drinking an adequate amount of water is also essential for your cells to function properly.
3 CUPS OF TEA
Compared to non-habitual tea drinkers, habitual tea drinkers have a 56% lower risk of fatal heart disease and stroke. It is a far healthier alternative to coffee because of its numerous health benefits. Tea contains half the amount of caffeine coffee does, and far more vitamins, minerals, and antioxidants. Moderated and conscious tea consumption has the potential to transform one’s life for the better. For example, chamomile tea can promote restful sleep and reduce anxiety.
4 COLOURS ON THE PLATE
To have a healthy portion and a balanced diet, the four colours on your plate should be red, green, orange, and purple. The red on your plate can be an antioxidant-rich fruit salad or mixed berries with yoghurt, or oatmeal. Another way to incorporate red to your meal is to include tomatoes. The orange can consist of food like pumpkins sweet potatoes or yams. Green can be dark leafy greens, such as spinach, kale, and Swiss chard, which are high in nutrients and can be added to any soup recipe. To include purple o your plate, swap your go-to meat for baked eggplants. You can also mix figs into your hot breakfast cereal or have them on their own to satisfy your sweet tooth.
5 MINUTES OF MEDITATION
Just five minutes of meditation every day can help clear the mind, enhance brain functionality, and reduce stress. If you have five minutes to spare, this short practice can have a significant positive impact on your life.
DURING SLEEP, YOUR BODY RECOVERS FROM MUSCLE FATIGUE, UNDERGOES PROTEIN SYNTHESIS, STRENGTHENS NEUROLOGICAL LINKS IN YOUR NERVOUS SYSTEM, AND IMPROVES COGNITIVE ABILITY.
6 SONGS THAT MOTIVATE YOU
Music goes hand-in-hand with motivation. Music can trigger the release of dopamine, a neurotransmitter that regulates motivation and goal-directed behaviour. It can prepare you with the right mindset and motivate you to fulfil your objectives and desires.
7 MINUTES OF LAUGHTER
When you laugh, it doesn’t simply make you feel better mentally; it also causes physical changes in your body. Laughter can stimulate a variety of organs. Laughter raises the amount of oxygen in your blood, stimulates your heart, lungs, and muscles, and boosts the amount of endorphins released by your brain.
8 HOURS OF SLEEP
Sleep is an irreplaceable and essential aspect of a healthy lifestyle. During sleep, your body recovers from muscle fatigue, undergoes protein synthesis, strengthens neurological links in your nervous system, and improves cognitive ability. It is essential to get 6 to 8 hours of sleep every day as chronic sleep deprivation can compromise your immune system, make you more prone to illness, give you mood swings, and be detrimental to your emotional well-being.
9 PAGES OF A BOOK
reading is an insightful activity, essential for self-reflection and self-improvement. Reading can help you relate to the events unfolding in the pages, and give you a different perspective on life. Fiction or non-fiction, the lived experiences of the characters in a book can spawn new ideas in your mind, and boost your creativity. Besides, reading is an excellent habit that can help you articulate yourself better by improving your vocabulary or grammar. This can instil confidence in your communication and make you a more well-rounded individual.
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