This is especially important for those over 50. Deborah Gordish, MD, a physician at the Ohio State University Wexner Medical Center, said: Age 50 is the beginning of a life transition for many people.
For women, it's the time when the body changes due to menopause. For men, turning 50 makes losing weight more difficult than ever.
Exercising in the morning is one of the best ways to start your day.
Here are the morning habits experts recommend for optimal health and fitness after age 50, according to health site Best Life.
Wake up refreshed after a good night's sleep
Make sure you get at least seven hours of quality sleep. Research shows that men who get enough sleep live five years longer than those who don’t. Sleep is restorative, says Dr. Virend Somers, a cardiologist in the United States. During sleep, the brain and body perform many tasks that are important for overall health. Getting enough sleep also helps reduce high blood pressure.
Get out in the sunshine
Morning sunlight is good for your mental and physical state and is the ideal way to start the day. It helps prevent disruption of the circadian rhythm, thereby reducing the risk of many diseases and increasing longevity. So, just going outside every day in the morning will give you the strongest circadian rhythm boost.
Walk or exercise
Exercising in the morning is one of the best ways to start your day. When you wake up and exercise, you set a healthier mindset, which helps you be more mindful of what you eat throughout the day.
Experts say that simply walking can help you live longer. Christiane Mensching, a specialist in general medicine, geriatrics, preventive medicine and health promotion in Berlin, Germany, advises: Any movement is good, even starting with just 2,500 steps is better than not walking at all. Exercise can improve or prevent metabolic diseases such as high blood pressure, atherosclerosis or diabetes in the first place.
Experts say meditating in the morning can have benefits throughout the day
Healthy breakfast
Nutritionist Charlotte Furman, from the University of Washington Medical Center (USA), said: Breakfast is very important, it provides the necessary fuel for the body and brain. It also helps regulate hunger, reducing cravings for snacks throughout the day.
Drink coffee
There's nothing better than a cup of coffee in the morning, and it's also good for your health. Research shows that the ideal is 2-3 cups of black coffee a day. Dr. Derrick Alperet, a researcher at the Department of Nutrition at the Harvard TH Chan School of Public Health (USA), said: Many studies show that drinking coffee regularly can improve overall health when combined with a healthy diet that includes fruits, vegetables, fish and whole grains. But limit sugar and artificially sweetened beverages, processed meats and red meat. Coffee is also good for heart health, according to Best Life.
Meditate in the morning
Experts say that meditating in the morning can have benefits throughout the day. The Mayo Clinic says that meditation can help you feel calmer throughout the day. And it can help you manage the symptoms of some medical conditions.
Source: https://thanhnien.vn/bac-si-chi-ra-thoi-quen-buoi-sang-ngoai-tuoi-50-ai-cung-nen-tap-185241012180553.htm
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