It is true that our Wednesday cycle was supposed to be about healthy eating, but before we move on to issues typically related to food, there is another aspect of our lives that needs to be addressed when talking about "programming" health, which is physical activity. The issue, like those about hydration and sleep, might seem a bit trivial and obvious, but often it is with these points that you have more difficulty than with introducing eating habits.
In order for us to understand each other well, it does not mean that everyone has to visit the gym every day, run 10 km, etc. hotter? Such seemingly undemanding activities largely affect the course of metabolic processes and, as a result, the energy spent during the day. Take a look at how much such activity you have during the day - I especially recommend it to those of you who avoid physical activity understood as practicing sports, because you may be affected by the problem of too little activity.
The World Health Organization recommends a daily activity of 10,000 steps - seem quite a lot at first glance? Watches designed for this purpose or applications that you can install on your phones will undoubtedly be helpful in monitoring the level of activity. They are often a built-in function in the device, you just need to find it and turn it on :) The advantage of such watches or applications is measuring and a kind of "conversion" of activity into the appropriate number of steps. For example, a watch with a daily goal of 10,000 steps, strength training lasting around 60 minutes counts over 100% of daily activity!
I encourage you, even if you do not want to monitor it constantly, to check at least how your activity is shaped. If your job requires you to stand, walk (e.g. waiter, saleswoman), you may be surprised how many steps you take every day. On the other hand, if you sit at your desk most of the day, commute everywhere by car, it is worth realizing how much traffic deficit you have to replenish.
The author of the text: Monika Podos from Kułaga Synergy - https://kulagasynergy.pl/