Possessing a toned, healthy figure does not depend on age or high-intensity exercise. According to fitness experts, maintaining healthy daily habits can help improve your figure and health at all ages.
According to expert Varnit Yadav, nutritionist and fitness trainer in Lucknow (India), body changes do not require harsh programs but should start from the basics, suitable for each person's abilities.
Walk every day
Walking is a simple form of exercise but brings many benefits. According to experts, the habit of walking every day helps improve cardiovascular health, increase joint mobility, stabilize blood sugar and improve spirit. Regular walking also contributes to slowing down the aging process. You don't need to set a goal too high from the beginning, just start with the right distance or time, then gradually increase according to your physical condition.
Weightlifting to maintain strong muscles and bones
Decreased muscle mass and bone density are inevitable as we age. However, strength training can help slow down this process. Experts recommend weight training or resistance training at least two sessions per week.
Weightlifting helps maintain muscle mass, increase bone strength, improve balance and support metabolism. Whether it is strength training with dumbbells or resistance bands, these are all forms of exercise that bring long-term benefits.
Prioritize protein in your diet
Nutrition plays an important role in improving your figure. According to expert Yadav, each person should try to have at least two protein-rich meals a day. Protein helps restore muscle, maintain lean muscle mass and create a feeling of fullness for a long time, thereby limiting snacking and overeating.
In addition, a diet high in protein also helps stabilize blood sugar and supports more effective exercise.
Increase home-cooked meals
Eating at home is one of the simple but effective ways to control weight in the long term. When cooking by yourself, you can proactively choose ingredients, adjust portions and limit sugar, salt as well as unhealthy fats.
Compared to outdoor or processed foods, self-cooked meals help reduce excess calories and improve overall nutritional quality.
Adjust sleep appropriately
Sleep is often taken lightly in today's busy life, but this is an important factor in helping the body recover. Get 7 hours or more of sleep each night, with regular bed and wake-up time, helps balance hormones, supports muscle recovery and strengthens the immune system.
According to experts, building a habit of relaxing before bed and limiting late waking can bring significant changes to health and figure.
Note
No need for a strict diet or a heavy exercise schedule, maintaining simple habits such as daily walking, regular weight training, eating enough protein, prioritizing self-cooked meals and getting enough sleep can help improve your figure at all ages. The important thing is to persevere and choose habits that suit your physical condition.
