People today have fallen prey to sedentary lifestyles and urbanization, like working behind computer screens, sitting at desks, or standing in the same position for a long duration. Increasing Unawareness of healthy diets, disability to engage in appropriate physical activities due to Lack of time for physical and mental well-being, or do not have the means to cope with stress and maintain mental health is alarming to the active lifestyle.
The initiative ‘Be the Change’ (BTC) is an innovative intervention launched in the WHO South-East Asia Regional Office (SEARO) in 2016 to promote health and wellness. Eating healthy, exercising regularly, and avoiding alcohol and tobacco are ways of preventing major lifestyle diseases such as cardiovascular disease, diabetes, and cancers as well as their risk factors such as raised blood sugar level and overweight.
To help you adopt an active lifestyle, here’s a watch list of health and wellness suggestions, what experts call “lifestyle medicine”,
- Watch your plate: As the famous saying goes, “Eat breakfast like a king, lunch like a commoner and dinner like a pauper” to be more productive.
- Watch your waist and weight: Obesity is one of the leading risk factors for diseases such as diabetes, high blood pressure. Measuring of BMI and waist circumference will help identify risks and assist in taking corrective actions for better health.
- Watch your steps: WHO Global Recommends that adult aged 18–64 should do at least 150 minutes of moderate-intensive aerobic physical activity throughout the week or at least 75 minutes of vigorous-intensive aerobic physical activity throughout the week or an equivalent combination of moderate and vigorous-intensive activity.
- Watch your stress level: Stress in the long run leads to depression, anxiety, hypertension, diabetes, and many other health conditions. Steps to ease stress include
- Always have a positive attitude
- Practice relaxation techniques. Try breathing exercises, meditation, and yoga
- Learn time management
- Learn to say “No” politely
- Get enough rest and sleep; most healthy adults need between 7 to 9 hours of sleep per night to function at their best.
- Watch and monitor your changes: Monitoring of changes is important as it provides information showcasing progress and motivation. A large number of mobile-based apps, smartwatches, fitness tracker are designed to support people in achieving their goals, for instance, to have an active lifestyle.
- Watch your tobacco and alcohol consumption: The use of tobacco and alcohol cause dependence/addiction, leading to health, economic and social consequences and serious lifestyle damages. This includes reduced attention, absenteeism at work, debt, increased risk of injuries while performing tasks, compromise family life.
So, adopt your goals carefully, make it realistic and specific. Focus on what you want to achieve in the short-term and over the long run. Motivate and encourage to adopt and maintain healthy active lifestyles and enhance the quality of life across the life span and maintain a balanced personal, professional and family Lifestyle.