New Year, think of ways to live healthy for 365 days

Living healthy is not a passing "trend", but a long-term choice, a foundation that is important to each person's health. A good health foundation will help you achieve your future goals.

Daily exercise helps improve health and prevent disease - Photo: NAM TRAN

A new year has begun, have you set goals and plans to "nourish" your health in your new year plan? By combining a scientific diet and reasonable exercise habits, everyone can start the journey towards a better life today.

"Cultivate" health every day

In the context of modern life, the need to care about health has been paid much more attention. From choosing healthy foods to maintaining regular exercise habits, this trend not only helps improve physical health but also brings long-term benefits to the mind.

As an office worker with a busy job, Ms. Phung Thuy (30 years old) used to often skip breakfast and eat takeaway food to save time. Along with that, besides her daily work, Ms. Thuy rarely spends time exercising.

"Every time I came home, I just wanted to lie down and rest after a tiring day at work. After 2 years, I gained 8kg and started to suffer from high blood pressure and frequent insomnia. I realized that my health was seriously declining. I had difficulty concentrating on work and often got sick," said Ms. Thuy.

After realizing that she had health problems, Thuy decided to take the time to change herself. Thuy started planning her day. "Instead of sleeping in until 7:30, I try to go to bed before 10:00 p.m., wake up at 6:00 a.m., go for a walk, prepare a light breakfast, and start the work day.

In the evening, after work, I also spend 30 minutes practicing yoga at home. Instead of eating ready-made food, I switched to cooking every day," Thuy shared and said that the plan was like that but at first, she encountered many difficulties.

She encouraged herself that if she didn't try, her health would decline and all her plans and projects in the future would not be possible. After 6 months of perseverance, Ms. Thuy lost 6kg, her blood pressure was more stable, and her health had improved a lot. "Many people say it's hard to arrange work, too busy, no time..., but I think that when you really want to change, you can arrange it.

Maintaining eating and exercise habits, if you consider it a daily "mandatory task" like other tasks, then you can devote time and effort to it," Ms. Thuy advised.

Ms. Quynh Hoa on the Moc Chau running track - Photo: NVCC

Being healthy is not difficult!

Sharing of Ms. Luong Quynh Hoa (50 years old, Ho Chi Minh City) about the journey of overcoming herself, making her body healthier: Looking back on the past year, my efforts have increased a little bit, which is joy and motivation for 2025.

Opened the Moc Chau trail race at the beginning of the year, then participated in the Tien Phong race for the first time as a HM, in the middle of the year, participated in the La Vuong trail race, and ended the year with the Sa Pa trail race.

In conclusion, I have gained a lot of health, made more friends with the same hobby, and especially have many beautiful photos to show off to my children and grandchildren. It is also strange that I do not walk on the flat road but keep climbing. Being strong enough to climb is happiness.

Nutrition, exercise - the key to health

To start a healthy lifestyle, diet plays an important role. According to Dr. Nguyen Trong Hung - Head of the Department of Adult Nutrition Consultation, National Institute of Nutrition, foods of natural origin are best for health and should be prioritized in the diet.

Everyone should maintain healthy eating habits such as eating rice (carbohydrates) should account for 50-60% of the meal, followed by protein from 15-20%, which means the amount of protein is quite small. The rest is fat for fried dishes, using oily seeds, or processed foods in the form of salads, mixed... to get fat from oil.

"Focusing on eating lots of green vegetables and fresh fruits and limiting processed foods will help reduce the risk of chronic diseases such as diabetes, obesity and cardiovascular disease," Dr. Hung recommended.

This expert also added that overweight and obese people should go for nutrition check-ups and screening for related diseases so that experts can guide them on a proper diet and exercise regimen.

Health experts say that maintaining a healthy diet, limiting alcohol and processed foods not only limits overweight and obesity but also prevents non-communicable diseases such as diabetes, cardiovascular disease, high blood fat, etc.

Along with improving your diet, exercise habits are also key to staying healthy.

According to the World Health Organization (WHO), each person should exercise at least 150 minutes per week at moderate intensity or at least 75 minutes per week of vigorous intensity activity.

According to Dr. Nguyen Thi Lam, former deputy director of the National Institute of Nutrition, exercise and nutrition reduce the risk of disease by 50%. If a diabetic patient has a reasonable exercise and nutrition regimen, they can live 15-20 years longer than other patients.

On the contrary, if people are lazy to exercise and have a diet with excess calories, they will have health problems such as diabetes, high blood pressure, heart attack, insomnia, osteoarthritis...

Many people think that exercise requires a lot of time and equipment, but in fact, simple exercises such as brisk walking, climbing stairs or doing yoga at home are all that is needed. These activities help increase physical endurance and reduce psychological stress.

Ms. Quynh Hoa on the night race track in Sa Pa - Photo: NVCC

The secret to healthy living is to plan for your health.

Investing in your health is a long-term investment and you can start it today with the simplest things:

1. Increase physical activity: Spend at least 30 minutes every day on activities such as walking, yoga, swimming, badminton or a favorite sport to optimize both physical and mental health.

2. Eat healthy: Each meal must have all 4 nutritional groups, including protein, fat, carbohydrates, vitamins and minerals. Limit salty foods, sugary foods and fried foods. Do not skip meals, especially breakfast and drink enough water. Say no to alcohol and tobacco.

3. Balance work and rest: Try to complete the assigned tasks at the company, then take time to rest and do the things you love.

In particular, don't forget to pay attention to sleep. It's best to get 8 hours of sleep a day to regenerate energy, helping you feel full of life the next morning.

4. Regular health check-ups: Even if you feel completely healthy, this does not mean that your body is free of disease. Some diseases progress silently and can only be detected with the support of a medical professional. The Ministry of Health encourages everyone to have regular check-ups (once a year). The purpose is not only to assess the current condition, but also to predict risk factors that affect health in the future.

Source: https://tuoitre.vn/nam-moi-nghi-cach-cho-365-ngay-song-khoe-20250102004316317.htm