Not all of us have enough time to exercise throughout the day. Many go for a walk or do outdoor sports right after waking up, but it can still be very fresh in the early morning. To ensure that muscle building does not stall and the body’s defenses are visibly boosted, there are a few things to consider. Training can be done safely outdoors, no matter how cold it is.
Five tips for strong immunity and increased stamina
1. A balanced diet provides vitamins and trace elements
Athletes training for outdoor competitions need to be very careful with their diet. If you want to build muscle, you should focus not only on fitness, but also on proper nutrition. Protein-containing foods are particularly useful for this. But of course, eating only protein-rich foods is not the right way. The diet should be balanced and varied. Combine crunchy and nutritious vegetables with, for example, chicken, eggs and dairy products.
2. Drink enough
Drinking is vital for athletes. That’s why it’s important to drink! Water, unsweetened herbal and fruit teas or a vitamin drink should always be with you. In any case, avoid sweet lemonades or sugary drinks.
3. Get out into the cold and fresh air
Not necessarily fresh air, but above all light is more important than you think. It is cold outside? Anyway, get out. Do not miss the sport as the weather is not ideal. The sun provides vitamin D in the body. Tip: Expose your face and hands to sunlight for 15 minutes.
4. Get enough sleep – cancel dinner
Those who don’t get enough sleep weaken their immune systems and get sick. It’s that simple, check when is your ideal time to fall asleep and how much sleep you need to rest. Deep sleep is very important, which means not giving the body food too late in the evening as the necessary digestion allows the body to start the recovery phase too late. Ideally, this means not eating any solid food after 6pm. This speeds up regeneration and the body has more resources for cell regeneration.
5. Avoid inflammation, but without chemicals and antibiotics
Our body is constantly trying to fight inflammatory processes. The best way to help this is to live and eat anti-inflammatory food. Green tea, fresh herbs, onions, garlic, cinnamon, ginger are ideal. But avoid meat, sugar, alcohol and tobacco. And if it does, you should know that antibiotics kill not only bad bacteria, but good bacteria as well. As a result, many people today suffer from intestinal and skin problems. (CENTIMETER)