General
We have a proverb that goes: “A sound mind resides in a sound body.” If we want to have a healthy mind and a healthy brain, our bodies must first and foremost be healthy. To achieve this, we need to eat a healthy diet, avoid foods and beverages that are harmful to the body, and stay active. After all, humans are designed to run, jump, and leap. But when we look at the world we live in today, thanks to technology, we drive everywhere. Because of the convenience technology offers, we burn very little energy.
As a result of a high-calorie diet, the calories we fail to burn lead to obesity, one of the most common health problems. To overcome this, what we need to do is exercise—that is, engage in sports. Of course, you don’t need to run 10–20 kilometers every day like professional athletes. A brisk, rhythmic walk that gets your heart pumping is enough. But you need to do this regularly and consistently. Sometimes even walking can be enough. Just make sure you’re moving.
Sports Are a Must
Everything we eat throughout the day enters our bloodstream. Our cells are nourished by these nutrients in our blood. Adequate nourishment of our cells keeps us going and helps us stay fit. And to stay fit, exercise is essential. Without setting overly ambitious goals, we should choose the type of exercise that suits us best—such as running, walking, tennis, swimming, and so on.
Sometimes, when people start to get tired after just one or two exercises, their brains kick in and send negative messages. And the excuses come one after another: “I woke up late today, I have a lot of work today, I’m tired today—I’ll do it tomorrow!” However, if you start with the goal of first developing the habit of exercising, this fatigue and these excuses won’t even arise. Rather than setting big goals, saying, “First, I’ll build a habit of exercising, I’ll work out regularly, and I won’t overexert myself,” is the best way to ensure you stick with your exercise routine. This way, you won’t lose interest in exercise, and you won’t create mental barriers in your subconscious.
Patience, patience, patience!
In sports, we make a little progress every day. By eating a diet suited to our sport and making physical improvements—such as lifting more weight or doing more repetitions—each day than we did the day before, we can build our bodies.
Positive thinking is of no benefit unless it is consistent and becomes a habit. The same is true for exercise. If we truly want a better, more fulfilling, and happier life, we must set aside time for exercise in a structured way. We should focus on exercises that are suitable for us, without engaging in strenuous physical training that is not appropriate for our body type and strength. We must make exercising and staying active a way of life. Exercising triggers the release of endorphins, the brain’s “happiness hormone.” This helps us stay both healthy and happy.
One of the most important factors in maintaining healthy physical energy is high-quality, restful sleep. Our bodies need sleep to replenish the energy expended throughout the day. During sleep, the body’s repair and rejuvenation systems kick in and prepare us for the new day. Factors such as the choice of mattress and pillow, as well as room ventilation and lighting, all influence sleep quality. Our sleep duration should not be less than 6–7 hours.