Staying fit is an important part of survival in everyday life. So we should follow some rules that will help our body to stay fit. We all want to live longer. But if the body is not good, if the body does not have the ability to survive then how to survive? do you know You can stay fit at 50-60 if you want. Generally, a person starts to feel old when they are 50 years old. But if you follow regular exercise and health rules then you can stay fit even in 50-60 years. Today we will talk about someone who is a fitness trainer. His name is Mark Mcilyar.
Who is Mark Mcilyar?
Mark McLear is a famous offline fitness coach. He gained fame for his famous exercise. He lives in Texas, USA. He is over 50 years old. But still anyone who sees him will be surprised because he is still a fit man. How is he still fit? He exercises regularly. He used to participate in all school sports as a child. Not really old age exercise. He has been health conscious since childhood so his age is still youthful. But when he turned 30, the workouts he used to do didn’t produce the same results. So he started looking for other options and he found them due to which his fitness is still like a youth.
How does Mark Mcilyar stay fit?
Mark Mcliyar is still fit at the age of 50. He looks like he is only 30 years old. We all want to be fit but after the age of 50 it is no longer possible to be fit. How fit is Fahl? He exercises regularly. Follow the rules of health, take care of your body and take proper food on time. He follows a routine Which controls all the rest of his work like eating, sleeping. You too can stay fit like him. Read and follow the tips given below to stay fit.
Mark’s Daily Fitness Tips:-2023
1. Start with a check-up:
Before beginning any fitness program, consult with your healthcare provider to ensure you’re in good health and there are no restrictions or precautions you need to consider.To stay fit, you first need to know your body. If you are not fit to exercise then exercising will not do your body any good but will cause harm. So whether you are fit to exercise, what exercises you can do, whether your muscles are all right, do a checkup of these.
2. Portion Control:
To stay fit you need to control your food portions. For this you can follow some tips through which you can control the food. Be mindful of food. Learn about food standards. Then you will understand yourself when to eat what food. If you are a foodie. If you can’t control your food intake, make your food plate smaller. This will make you feel like you ate more even though you ate less food. According to psychologists it helps you eat less food.
3. Sufficient Sleep:
Sleep is very necessary to keep the body healthy. Older adults are already sleep deprived. Most seniors suffer from insomnia. But regular exercise will help you sleep. Sleeping sickness due to lack of sleep is very harmful for the body, so try to sleep naturally. Never practice disease it will turn into a bad habit. Sleep for minimum 5-7 hours every day it will strengthen your body. Make sure you have a sleep routine. Go to bed on time and wake up on time. It should be between 10 pm and 6 am. Because at this time, a type of hormone related to sleep is released in our body. If you practice sleeping during this time, your body will be healthy.
4. Stay Active:
Always be active. What happened when you are older? Always try to be smart. Keep up with the times. Use technology. Don’t act like you’re old. Don’t put off a task thinking you can’t do it. Abstain from some physical activities that your body cannot carry but mentally do all the activities that you used to do before.
5. Stay Hydrated:
Make it a habit to sip water regularly throughout the day, rather than relying on thirst as a signal to drink. Keep a water bottle with you to make hydration easily accessible.
Check the color of your urine. What color is it? If it is yellow then your water intake is low. Drink more water. Always keep the urine white. Dark yellow urine is a sign of dehydration.
Try to avoid alcoholic beverages. Alcohol affects your kidneys by affecting your urine. Stay away from cigarettes as it completely destroys your lungs.
6. Stay Consistent:
The most important thing for good health is routine. Make a routine of your life. Your daily routine. Make a routine that you can stick to and try to stick to it. Beat the boredom with it. Do not stick to any work all day it is very harmful for your health.
You can use technology for fitness routines. A smartwatch will help you a lot to keep track of your fitness. You can also join a circle of friends who exercise regularly. Whose routine will match your workout routine.
7. Maintain Proper Form:
When you join a gym to exercise, do not participate in heavy exercises first. As you age, try to do some normal exercise first. Do exercises that involve stretching. Or you can take advice from an expert coach. If you want to do it yourself, be sure to warm up your muscles before starting heavy exercise. Take a light walk.
8. Prioritize regular exercise:
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity every week. Include activities like brisk walking, cycling, swimming, or dancing.
9. Warm up and cool down:
Before starting any exercise, spend 5-10 minutes warming up with light aerobic activity to prepare your body. After your workout, cool down by stretching major muscle groups to improve flexibility and reduce muscle soreness.
10. Find activities you enjoy:
Engage in physical activities that you find enjoyable. It could be hiking, yoga, swimming, cycling, dancing, or any other activity that keeps you motivated and makes exercise fun.
11. Diet Control
I have already said that you should follow the rules of food to keep your body fit. Just as eating too much food is bad for your body, eating less food will also make your body suffer from malnutrition will weaken you. Because of this, the food is less and cannot be taken. Fix the food routine, eat at the right time and eat as much food as is sufficient for your body. Avoid eating heavy meals at night. You can eat milk and eggs in the morning. If you want, you can soak some natural vegetables like chickpeas, almonds overnight and eat them in the morning. It will increase the digestive power of your stomach. Sukhabar is essential for good health so avoid consuming adulterated food. Always try to eat fresh food.
12. Mind your posture:
Pay attention to your posture throughout the day, as poor posture can lead to muscle imbalances and discomfort. Practice proper alignment during exercise and daily activities.
13. Cross-train:
Engage in a variety of activities to work different muscle groups, prevent overuse injuries, and keep your workouts interesting and enjoyable.
Join fitness classes or groups to add a social aspect to your workouts. This can increase accountability and make exercise more enjoyable. Join fitness pages/groups on current social sites like Facebook, Instagram, Twitter. Here you get a lot of help.
15. Listen to your body:
Tune in to how your body feels during exercise. If you feel fatigued or notice any unusual pain or discomfort, take a break or modify your workout.
Be sure to take care of your body. If you ever feel like working out is becoming too stressful for you, then definitely take a break from working out. Because excess stress is bad for the body.