Lesser-known parts of a healthy lifestyle

There are several health and fitness facts that you may not know and that you may want to consider adding to your list of dos and don'ts.

Unless you live under a rock, you’re probably pretty familiar with some of best ways to live a healthy life (even if you don’t do them regularly).

We all know about the importance of exercise to improve strength and prevent injuries and illnesses. We all know that healthy eating based on fruits, vegetables and lean protein is far more effective for weight control than fad diets.

But there are several other lesser-known health and fitness facts that you may not know and that you may want to consider adding to your list of dos and don’ts. Here are a few:

1. Green tea

We all know that we should consume water regularly while cutting back on sodas, alcoholic drinks and other beverages containing lots of sugar. But did you also know you should consider making green tea a part of your daily liquid consumption?

Green tea contains antioxidants that protect your body’s cells from damage. This is why many believe green tea plays a role in reducing cancer and preventing many other diseases.

Green tea also may protect brain function, help burn fat and improve dental health, according to some studies.          

2. Train in three planes

We all know that strength training is important to keep our muscles, bones and joints functioning properly. But did you also know that strength training can be divided into exercises contained in three separate planes of training, and that we should be training in all three?

Exercises fall into either the saggital plane (movements that take the body in up-and-down or in-and-out motions like curls, presses and squats), the frontal plan (movements that take the body in side-to-side motions like side lunges and side raises) or the transverse plane (movements that twist the body like side twists and trunk rotations).

Most people train primarily in the saggital plane. Unfortunately, life doesn’t always occur in the saggital plane. If you don’t include the other planes of training, you won’t be as strong or as balanced.

3. Getting warmed up

We all know that stretching is important (after you do your workout). But did you also know that warming up is even more important and more helpful when it comes to preventing injuries?

When you warm up your muscles, you get them ready for the hard work they are about to do. The best warm-ups usually involve mimicking the motion you are about to do, but with much less intensity.

For example, walk to warm up before you jog. Or jog to warm up before you run. For strength training do a couple high reps sets with very light weight before you do heavy squats, presses or rows.

4. Healthy fats

We all know that we should consume protein to strengthen and repair our muscles and high-fiber carbohydrates to give us energy. But did you also know that it’s important to consume generous portions of fat as well?

Many nutritionists recommend getting at least 20 percent of your calories from healthy fats. The benefits of fat include: increased energy, better absorption of vitamins, creation of stronger cell membranes and healthier skin and hair.

5. Routine check-ups

We all know that we should get injured body parts checked out right away. But did you also know that one of the best times to see a doctor is when you’re feeling fine?

Routine visits to your primary care physician that include blood tests and other screenings can alert you to problems before you actually feel them. We are much better able to battle high blood pressure, diabetes, high cholesterol, cancer and almost every other illness if we start treating them early on.

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