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Aim to exercise for at least 30 minutes most days of the week. Start with a manageable schedule and gradually increase duration and intensity as you progress.
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Set a goal to include strength training exercises like squats, lunges, push-ups in your routine at least two to three times per week.
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Set a goal to engage in cardio exercises such as brisk walking, running, cycling, or swimming for at least 150 minutes per week for heart health.
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Establish goals to consume a balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. Aim to limit processed foods, sugary snacks, and excessive intake of unhealthy fats and sugars.
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Set a goal to drink an adequate amount of water each day, aiming for at least 8-10 glasses to stay hydrated and support overall health and fitness goals.
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Establish goals to practice mindful eating and monitor portion sizes to avoid overeating. Use smaller plates, pay attention to hunger and fullness cues to support weight management.
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Set goals to prioritize adequate sleep and rest days in your routine. Aim for 7-9 hours of quality sleep per night to support recovery, muscle growth, and overall well-being.
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Set goals to track your progress regularly, whether it's through measurements, fitness, or journaling. Adjust your goals and strategies as needed based on your progress.
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