Editor’s Note: (Dana Santa known as “”mobility maker,” is a Certified Strength & Conditioning Specialist and Mind-Body Coach in Professional Sports and author of “A practical solution to reduce back pain.“)
(CNN) As the weather gets warmer, you may be tempted to clean out your closets, wash your windows, give your home a thorough cleaning, and declutter. A clean environment is not only good for your physical health, research The good mood you get from a clean and tidy home has been shown to reduce stress levels and prevent depression.
Imagine how wonderful it would feel to take that same spring cleaning approach to your own body—a living, breathing home.
Of course, you should already be subscribing to an annual check-up with your doctor and eye doctor. But why not take a closer look at how you refuel and move your body, and make healthy changes to clean those areas?
As a professional sports body and mind coach, I work with coaches, medical staff, and expert consultants during baseball spring training each year to help players prepare themselves for the season. In addition to conducting diagnostics, a nutritional and exercise assessment is performed to develop an appropriate action plan.
According to fitness expert Dana Santas, the quality of your ability to move and how well you feel in it impacts your overall quality of life.
You may not be a professional athlete, but your body is still a vehicle for navigating life, and the quality of your ability to move and how well you feel in it can affect the rest of your life. Affects quality.
That’s why I enlisted the help of two nutrition and human movement experts to help prevent injury, move pain-free, reduce inflammation, maintain a healthy weight, and tone my body. provided 10 “spring cleaning” tips.
Important Note: We recommend that you consult your doctor before starting any new exercise program or dietary changes.
1. Avoid trendy “cleansing”
You might think cleansing is the number one tip, but think twice before jumping into one of the many popular cleanses advertised. can “do more harm than good”. elite sports nutrition and” authorFuel Your Body: How to Cook and Eat for Peak PerformanceCleansing can be deficient in water and may contain herbal supplements, which can lead to negative side effects and contraindications for certain medications, Asche said. National Institutes of Health“Most people are deficient in key nutrients that the body needs to detox naturally,” she explained.
2. Naturally “purify” by eating more plants
According to Ash, fiber in plant foods is key to safe and efficient cleansing. She recommends eating five to nine fruits and vegetables each day for bowel regularity and weight control. Not only are sex foods loaded with antioxidants, but the more variety of plants we have in our diets, the better for our diversity,” Ash said. gut biome.”
3. Cut ultra-processed foods
Focusing on eating more real, whole foods that are rich in fiber, Ash also recommends limiting ultra processed food Cookies, candies, crackers, baked goods, fried foods, and more. These foods are full of saturated fat, sodium, sugar and preservatives, but have no nutritional value.
4. Drink enough water
The amount of water you drink affects all the functions of your body.loss of body water 1% to 2% can impair cognitive function. Facilitate good health and weight managementAsh recommends drinking at least half your body weight in ounces each day, but that amount can vary depending on a person’s activity level.
5. Reduce your alcohol intake
Most fluids, such as tea, coffee, and soda, are part of your fluid intake, Ash says, but alcohol isn’t, she points out, and should be limited. She said, “Large amounts of alcohol can overwhelm the gut, promote intestinal inflammation, and increase harmful bacteria… (which) can lead to a variety of health problems.
6. Perform movement assessment
A screen that checks your ability to perform functional movements like squats and lunges is a great way to actively prevent injury, says physical therapist Gray Cook, co-founder . functional motor system.
“Signs of weakness, strain and balance problems can be early signs of arthritis and postural problems, increased risk of injury in athletes, and risk of falls in older adults.
Assistance from a physical therapist or qualified trainer may be obtained to conduct an exercise assessment, Recent research Showed self-exercise rating (using app) joint development Cook) is valid and reliable for identifying musculoskeletal risk factors.
7. Exercise intentionally
Whether working with professional athletes or doing my own workouts, I make sure that every training session covers all key functional movements across all movement planes. Performing such a full-body workout sounds more complicated than it really is. Just practice and strengthen your ability to perform the basic movement functions of your body: squat, hinge, push, pull, rotate, and stabilize your core.
And it helps you exercise in all three planes of motion: sagittal (front-to-back), frontal (side-to-side), and lateral (rotation), just like multi-directional movements in everyday life.You can easily practice these movements body weight training again yoga flow.
8. Exercise regularly to live longer
It is important to practice and strengthen your ability to perform the basic movement functions of your body.
The key to exercise effectiveness is consistency. Just 11 minutes of exercise a day can reap a host of health benefits. prolong your lifeWalking outside is a great way to carve out those 11 minutes each day. The alternating and reciprocal nature of the gait provides an opportunity to tune in to your body. imbalance.
9. Breathe better, move better, feel better
Breathing plays an important role How do you think, feel and act? In addition to lowering heart rate, blood pressure and stress response, learn to breathe better Improves diaphragm function and rib mobility. Can improve posture and reduce back pain. to practice shortness of breath minutes throughout your day.
10. Get enough sleep
Sleep is essential for overall health. Adults should get at least seven hours of sleep each night, according to U.S. Centers for Disease Control and PreventionIf you haven’t closed your eyes for the bare minimum, it’s time to clean up your sleep routine Start prioritizing rest.
Just like the physical and mental benefits of a traditional spring cleaning in your home, these 10 tips will refresh and revitalize your body and mind in a remarkably positive way.
