Wellness, health and exercise

Health and wellness are an integral part of a sustainable future and it is essential that people are healthy both physically and mentally in order to thrive. Wellness is no longer simple physical exercise and nutrition, but also positivity, awareness, relaxation and self-confidence, actually another word for health, but for the health of all aspects of our being.

Wellness is increasingly becoming part of the health care landscape, and health care institutions that deal with prevention and treatment also offer wellness programs and services. There are many wellness offers on the market, from wellness for two to wellness massages, rituals, etc.

Wellness is a modern model of health promotion because it supports a lifestyle that develops positive health behaviors. In practice, experts from wellness organizations offer programs and activities for healthy and proper nutrition, movement, care, rest and relaxation, personal growth and development (knowledge and skills for psychosocial health, such as managing emotions or stress, fun and socializing...).

Saunas, massage, hydrotherapy, peelings and the like are just one small (but also valuable) part of the whole that can certainly help you feel better and take care of your own health.

However, in order to be healthy, you must also exercise regularly and take care of your body. In order for any type of exercise to produce the desired results, preparation and will are needed, because only this produces better and faster results. As a rule, it does not matter when you exercise during the day, it is only important to exercise regularly.

Someone likes to exercise in the morning and someone later in the day.

It is good to find a period during the day and exercise during that period. Some may find it convenient to exercise in the morning and see it as a good start to the day. While it will be more convenient for someone to exercise later in the day, maybe in the evening and through those exercises, they can end the day in a positive way.

You just have to think about not exercising immediately before going to bed. All physical activities should be done at least two hours before going to bed.

WHAT TO EAT BEFORE AND AFTER TRAINING?

To get the most out of your workout, you need to eat the right kind of food before and after your workout.

• Before training

Healthy carbohydrates from whole grains and complex carbohydrates such as beans or starchy vegetables provide long-lasting energy to help you get the most out of your workout. Proteins such as chicken, low-fat dairy products and eggs are also good sources of energy before training. Occasional detoxification of the body is also useful in order to purify the body and expel toxins.

Avoid eating sugary or salty foods to boost your energy before exercise as such foods only add unnecessary calories that could prevent you from reaching your goals. Be aware of the timing and frequency of your meals to ensure you don't feel too full or too hungry during your workout. Eat small, balanced meals every 3 to 4 hours throughout the day to keep your energy levels high. Also, keep your energy up by staying hydrated and drinking plenty of water throughout the day.

• After training

Eating protein and carbohydrates 30-60 minutes after exercise allows the body to efficiently use nutrients for muscle building and recovery. Nutritious post-workout options include:

– Banana with peanut butter on whole grain bread
– Fruit smoothie made with protein powder and yogurt

High antioxidant food It also helps repair muscles damaged during exercise and helps build a strong immune system. These include:

– Various fruits and vegetables
– Cranberries
– Blueberries
– Nuts

To reduce muscle pain, eat foods with anti-inflammatory properties, such as:

– Turnip
– Blueberries
– Green tea
– Healthy fats like avocado or olive oil

Source https://www.telegram.hr