Health & Wellness Challenge

Hey girls,

I started my 21 day "health and wellness" challenge today and I thought I'd just break down what it entails.

It's pretty simple: Focus on what you know you should be doing anyway (haha), but make an effort to do your best.

Not sure about you guys, but I've often realised that my efforts fall short simply because I lose track of what I should be doing, or because I get caught up in something else. So for the next three weeks I'll be keeping track of trying to be as healthy and happy as possible.

Let me explain why I've chosen these specific principles to focus on.

Water intake: 2-3 L daily. The running recommendation of water intake for women is around 2.7L of water a day. If this sounds like an impossible feat, you're not alone. A lot of us don'

t get even close to that number... But let's not forget, beverages like coffee and tea do count towards hydration as well, even if they have a slight diuretic effect. The one thing that counts completely against hydration as a beverage, is alcohol.

Obviously the amount of water we need varies between individuals due to physical activity, body frame and how much you're sweating, as well as physical status. A woman that's breastfeeding will obviously need a substantial amount more than someone who's not.

But hydration is important. We are roughly 60% water, our cells are filled with it, as is our blood and organs. It's essential for clearing waste from cells, for proper respiration, thermoregulation, and digestion, as well as other physiological functions.

Which is probably why we can live longer without food that we can without water.

I'm opting to go for the higher end of the scale due to amount of exercise I do, and also because I am slightly taller, so my body needs slightly more water than a smaller girl (just talking in general here, someone with a higher muscle mass than i will need more to stay properly hydrated).

Weight training: 4-5 times per week . Okay, so I'm sure somewhere on the internet you've come across the statement: women should do resistance training. Personally I love weight-training waaaay more than cardio. It makes me feel like a badass, and I like the thought of growing that sexy lean muscle. No, I don't think it's going to make me look like a dude. That will only happen if serious hormonal imbalances (looking at you, steroids) is involved.

Without looking at the weight-loss and fat-loss

aspects (although, total bonus), resistance training has been found to increase bone density, help with everyday activities like carrying those grocery bags in one trip and alleviate conditions like depression and anxiety. It has also been linked to improved cognitive function.

Score.

Cardio: 10-15 minutes daily. Little confession here, I suffer from asthma. It's generally not an issue for me, it just makes cardio a little uncomfortable. Which is, of course, exactly why I should be doing more of it.

Cardiovascular exercises are great for getting blood moving, building a bit of a sweat, and is perfect for heart and lung health.

I'm not aiming to do be able to complete a marathon after the next three weeks, but I would like to be able to go for a walk without feeling like my lungs are about to explode.

10 000 daily steps: 10 000 steps seems like an arbitrary number.... For anyone with a Fitbit, you'll know the starting number is 10 000 steps a day. That's between a 30 to 45 minute walk, depending on your pace.

The reason I'm choosing to keep up with this step counter is that it factors in not only my cardio, but also pushes me to take my pup out for a perambulation around the neighbourhood (we can't say "walk" in the house anymore).

7 hours sleep per night: I'm pretty sure everyone knows that we should be getting enough sleep... so how much is enough?

A lack of sleep leads to a decrease in mental clarity, concentration, depressed mood, and an increase in stress. It has even been found to correlate directly with an increase in weight-gain and obesity. Sleepy senses triggers the brain to crave sugary, energy-rich food to keep you going. So basically unnecessary calories.

One myth that should be addressed is that of "I'll make up for lack of sleep over the weekend". Unfortunately, it doesn't quite work like that. Wide variations in sleep cycles has a huge impact on our sleep cycles and the processes that take place whilst we are sleeping, like hormone production and cell regeneration.

So, how much do we need?

Yes, as we age, the hours of zZzZ that we need decline. For instance, kids between the ages of 6-13 years need between 9 and 11 hours of sleep, whilst teenagers from 14-17 needs 8-10 hours. As adults from the age of 18, we need roughly 7-9 hours of shut eye, but 6 hours will do in a pinch.

Vegan diet: Apart from the fact that I fully intend this blog to be vegan, I don't intend on trying to change anyone's mind. For those interested in the health benefits though, here goes.

Even though I;m not focusing on veganism for the weight-loss aspect, it is globally recognised as being one of the healthiest and safest ways (if done correctly) to lose excess fat, due to the fact that it is so much lower in calories because no meat is being consumed.

Plant-based diets are also low in saturated fats and cholesterol, which helps prevent against cardiovascular diseases, type-2 diabetes and high blood pressure.

The inclusion of fibrous plant material aids in digestion and fiber intake in the body, which in turn helps with the passing of waste, as well as decreasing the risk of certain lifestyle related diseases, like colon cancer.

There are of course other pro's, like the fact that veganism is more environmentally safe, and is generally easier on the pockets.

But honestly guys, I really just love animals.

Whole foods/ elimination of processed sugar: Just to clarify a sometimes vague idea, to me wholefoods means fruit, vegetables and wholegrains in their natural forms, with as little processing as possible. Of course, sometimes things like salt or heat are added during packaging, but in terms of sugar and "highly processed" foods like deli meats and refined white flour, it's a no from me.

Wholefoods have such an advantage of processed foods in that they contain their vitamins and minerals in their peak concentrations, as well as phytochemicals, antioxidants and fiber. Trust me, you want the fiber.

Wholefoods go such a long way towards keeping you fuller for longer, without that spike in insulin that usually has you crashing by midday, scrounging for a sugary snack to keep you going.

30 minutes "me" time:

;)

Jokes, I was coerced into that.

Basically it's just taking the opportunity to be zen, read that book you've been meaning to, or have a bath without the kids or cats begging for your constant attention. Honestly, I have the latter issue and they wait outside the door for me.

But by all means, if it means getting your thrills in a different manner, there is all sorts of scientific reasons to go ahead and get your happy-time in.

Not that we always need to be scientific.

Wow, that blog turned out to be soooo much longer than intended...

I do apologise, but I hope it has helped someone out there.

Feel free to leave a comment or question, let me know if you plan on doing this challenge with me, or even just something similar.

Cheers,

Tasha

#challenge #water #health #cardio #weights #sleep