'Here's looking at you, kid!' Humphrey Bogart, Casablanca
As a solopreneur, you can't call in sick!
We all know to optimise our health, we need to look after ourselves both physically and mentally. If we keep our bodies healthy, it impacts on our mental health and vice versa. In this blog, I am concentrating on the physical side of optimising your health.
This blog is not intended to give you a comprehensive summary of what you could do to optimise your physical health. Use it to as a starting point to question what you can do to get and stay fit and healthy. Ask your doctor or nutritionist for more information.
How to maintain muscle mass
Cardiovascular exercise and weight training are crucial because they consistently activate and signal your muscles to grow.
Muscle strength really comes down to daily activity and ideally you should aim to do between 150 to 300 minutes of any type of moderate-endurance exercise a week. Weight training three times a week will build muscle and improve strength too.
The power of protein
- Chicken breast
- Lean beef
- Cottage cheese
On average, men should eat 55g and women, 45g of protein per day. That's about 2 palm-sized portions of the foods above (as well as other high protein foods)
Vitamin D and how it helps
A lot of people are deficient in Vitamin D. In the UK, we get most of our Vitamin D from sunlight exposure from around late March/early April to the end of September. Remember to use sun cream though.
Low levels of Vitamin D are linked to having less muscle strength. Ask your doctor to test your Vitamin D levels and if they are low, start taking supplements.
Why it's important to get enough sleep
How limiting your alcohol intake can help maintain your muscles
Drinking alcohol can make you dehydrated and that can affect your muscle function.
If you want to help maintain your muscles, you need to limit your alcohol intake. If you are a woman, that is one glass per day and if you are a man, that’s two.