As long as you maintain the following good habits, your figure will never go out of shape.
1. Slow inhale, fast exhale
"This isn't just about controlling smoking and preventing asthma," Libernis said. "Anything that affects breathing can impact health and lifespan." Your breathing also affects other bodily functions, such as blood pressure, heart rate, blood circulation, and body temperature.
Libernis believes that the first step in learning to breathe properly is to relax your abdominal muscles. Once your abdominal muscles are relaxed, the most important thing is to give yourself enough time to exhale properly. For example, make sure your inhalation is twice as long as your exhalation.
2. Learn to have extra meals
Studies show that avoiding large meals is important for your health. Therefore, you should learn to eat smaller, more regular meals.
First, understand your hunger level and eat a small meal every 2-3 hours. If you're eating out for dinner, eat half and take the rest home for a late-night snack.
Secondly, eat more fish, and choose smaller fish, such as wild or organic salmon, fresh sardines, etc.
Secondly, don't forget fiber-rich foods. Ribéry recommends consuming 25 grams of fiber daily, such as whole wheat products, whole oat products, and brown rice. Other fiber-rich foods include legumes, nuts, and fruits.
Finally, take a multivitamin daily, paying particular attention to vitamin D. In addition, resveratrol from grape juice and red wine, as well as fish oil, are very beneficial to health.
3. Sleep when you should.
Many people hold the deeply ingrained belief that eight hours of sleep a day is best for their health. But Libernis says that's not entirely true, because sleep quality varies.
If you need an alarm clock to get up; need to take a nap every day; or fall asleep or doze off while reading or watching a movie, it may indicate that you are not getting quality sleep.
At this time, Libernis suggests that you can choose meditation, yoga, or other breathing exercises to help you fall asleep. Also, keep your sleep environment dark and quiet. Remember to pay attention to your body's signals; when your body sends signals that it needs rest, be sure to go to sleep.
4. Dance to the music
"Rhythmic exercise is more beneficial to the body than random exercise," Libernis said. "When our bodies move to the rhythm of music, our heartbeat and breathing are also unified in a beautiful cadence."
However, you don't need to specifically enroll in a dance class to achieve this goal. Integrating dancing naturally into your life is easy; for example, you can exercise to music or move your body to music in your bedroom. This kind of "dancing" should be done at least twice a week.
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