Masterplan “Health”: your guide to a healthy lifestyle
The general awareness of health is increasing: the trend is gradually moving away from visual physical ideals and supposed role models for a healthy lifestyle. The big questions now are: What is really healthy? How can we take care of our health - physically and mentally ? If you also want to know what is good for your body, then read on, because we have taken a closer look at the current tips and recommendations for a healthy lifestyle , diet and activity. Let's work together on your "health" master plan !
Four pillars for your health master plan and a healthy lifestyle
The Health Master Plan is based on four essential aspects for a healthy physical and psychological lifestyle: exercise , nutrition , sleep and mental health . Studies show that these elements are crucial for what your body and mind need on a daily basis to stay healthy.
- Regular exercise strengthens the cardiovascular system, promotes cognitive performance and reduces the risk of chronic diseases.
- A balanced diet provides necessary nutrients and protects against (health) weight problems.
- Sleep enables physical and mental regeneration .
- Mental health influences our actions, with stress management and social connections promoting our well-being.
All aspects are interconnected and form a holistic health approach.
Health for Body and Soul: Basic Principles for Your Master Plan
Any effective health master plan should follow three basic principles that support the foundation for a healthy lifestyle:
- Holistic approach (body and mind): This approach recognizes that physical well-being and mental health are inextricably linked.
- Regularity and consistency: A weekly plan for exercise, nutrition, sleep, etc. can help make a healthy lifestyle a habit.
- Individuality and flexibility: The health master plan must take into account that every person is unique. This means that it can be adapted to individual needs and life situations.
By following these principles, we can gradually develop a healthier lifestyle and improve our physical and mental well-being .
Physical Health: What Your Body Needs Daily
To develop an effective health master plan, it is crucial to understand what your body needs on a daily basis. Health organizations regularly publish the latest scientific findings. For example, the national recommendations for exercise and physical activity promotion state that adults should do at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week. This can be structured by a weekly exercise plan that includes various activities such as endurance training , strength training and flexibility exercises . Regular exercise not only promotes physical health, but also helps reduce stress and promote mental balance .
A balanced, healthy diet
The German Nutrition Society (DGE) recommends a predominantly plant-based diet to promote health and protect the environment. Here are the most important points:
- Plant-based diet: Focus on fruits, vegetables, whole grains, legumes, nuts and vegetable oils.
- Drinks: Preferably water and unsweetened teas (at least 1.5 liters daily); avoid sugary and alcoholic drinks.
- Dairy products: Daily consumption of milk and dairy products.
- Fish: Once or twice a week.
- Meat: Maximum 300 grams per week.
- Avoidance: Reduce sweet, salty and fatty foods to reduce disease risks.
- Enjoyment and exercise: consciously enjoy meals and exercise regularly to support general health.
Unfortunately, the DGE does not yet offer detailed recommendations for a vegetarian or vegan diet . If you would still like to find out more, you can find valuable information at PETA and the Center for Health, for example.
Enjoying a healthy lifestyle: A young and an older man laugh during a jogging break.
Sufficient sleep
High-quality sleep is an often underestimated but crucial factor for health. Sufficient sleep is important for physical regeneration , supports the immune system and promotes cognitive functions . It also plays an important role in regulating stress hormones and thus contributes to mental health. On average, the following recommendations apply:
- Children (6-13 years): 9-11 hours
- Teenagers (14-17 years): 8-10 hours
- Adults (18-64 years): 7-9 hours
- Seniors (65 years and older): 7-8 hours
Here too, the general recommendations may differ slightly from your needs, because every person is different .
Conclusion: These three elements – exercise , nutrition and sleep – form the synergistic foundation for physical well-being.
Soul and Health: Mental Fitness for Your Well-Being
A comprehensive health master plan should take into account not only physical health, but also mental health. Physical and mental health have a strong influence on each other . You may have also noticed that eating healthily or exercising is much easier when you are motivated and full of energy . On the other hand, you may have noticed that you gain more motivation and energy through a healthy lifestyle . The following exercises and tips can help you improve your mental health .
- Stress management: Regular exercise can be an effective way to reduce stress . In addition, techniques such as autogenic training, breathing exercises or yoga can be integrated into the daily health plan.
- Mindfulness and meditation: Mindfulness exercises and meditation can have a positive effect on mental and physical health. They help reduce stress, improve concentration and increase general well-being.
- Social connections: Social interactions are essential for mental health. Exercise recommendations, for example, often include group activities that not only promote physical health but also strengthen social bonds.
- Feel-good moments (spontaneous positive experiences): Physical or mental "feel-good moments" in everyday life can have a major impact on our well-being: during a walk or the endorphin kick after an intensive workout, but also during a good conversation or solving a tricky puzzle.
A balanced approach that takes into account both physical activity and mental well-being is the key to a holistic health concept.
Your weekly plan for mental and physical health
A structured weekly plan is helpful in putting your health master plan into practice. You can set daily or weekly goals that affect your exercise, diet, sleep and mental health. Listen to yourself and find a way that you can implement with discipline . The plan should be as easy as possible to reconcile with your everyday life . Here is an example for you that you can use as inspiration or implement 1:1 if you like:
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Movement |
30 minutes of moderate endurance training (e.g. brisk walking or cycling) |
20 minutes of strength training with body weight or light weights |
25 minutes of yoga or stretching for flexibility and relaxation |
30 minutes of intensive interval training (HIIT) |
40 minutes of moderate endurance training |
Active relaxation day: 60 minutes walk in nature |
20 minutes of light stretching or gentle yoga |
|
Nutrition |
A meal with fish or vegetarian alternative including vegetables |
A healthy smoothie or a fruit salad full of vitamins |
A meal with fish or vegetarian alternative including vegetables |
A healthy smoothie or a fruit salad full of vitamins |
Cheat Day ;) |
Healthy shopping and weekly planning |
Meal Prep: Healthy meal preparation for the next few days |
|
psyche |
10 minutes of mindfulness meditation in the evening |
Social activity: meeting with friends or family |
Social activity: Phone call with a friend or family member |
15 minutes of reading an inspiring book |
Evening reflection on positive experiences of the week |
Social activity: meeting with friends or family |
Planning the coming week and setting goals |
|
Sleep |
7 to 9 hours |
7 to 9 hours |
7 to 9 hours |
7 to 9 hours |
7 to 9 hours |
7 to 9 hours |
7 to 9 hours |
|
Dextro Energy* Tip: |
Our Recovery Drink° with fast carbohydrates that can replenish your glycogen stores after endurance training . Vitamin C, B1 and B12 supplement your vitamin levels. |
Our delicious Creakick° tablets taste fruity like apple and provide you with carbohydrates and valuable creatine shortly before or after strength training. |
How about a few Focus Gummies ° in the middle of the week, which will accompany you through your day with fast carbohydrates, vitamins, guarana and ginseng? |
With our sports tablets in your bag, you are well supplied for your HIIT training thanks to carbohydrates, vitamins and magnesium. |
Ideal as a small boost before, during or after endurance training : our Protein Crisp with quickly available carbohydrates and protein. |
Our Zero Calories° tablets ensure you stay hydrated during your nature walk. Simply dissolve in water - and enjoy the wonderful combination of essential electrolytes and delicious taste. |
Our Minis offer you delicious glucose tablets for all the challenges you set for yourself. |
Healthy lifestyle – final tips: Your path to holistic well-being
The path to a healthy lifestyle can present us with some challenges , but with the right strategies and attitudes these can be overcome.
- Overcoming lack of time through practical integration into everyday life
- Strengthen motivation through visualization, tracking (e.g. with smartwatches) and social support
- Regularity and consistency in exercise, nutrition and mental practices
- Individuality : Adapt the plan to your personal needs
- Set small, realistic goals and celebrate successes
- Stay flexible and enjoy the process
Our Health Master Plan offers a holistic approach to physical and mental wellbeing . It's an investment in yourself. And with recommendations from health organizations as a basis and personal customization , you can get started now!
* contains carbohydrates
° in the recovery drink: proteins contribute to the increase and maintenance of muscle mass.
° in Focus Gummies: Vitamin C, B6 and B12 each contribute to normal psychological function, normal energy metabolism, normal functioning of the nervous system and to the reduction of tiredness and fatigue.
° at Creakick: With a daily intake of 3g of creatine, physical performance during explosive strength training as part of short-term, intensive physical activity is increased.
A varied, balanced diet and a healthy lifestyle are important.
Sources:
https://www.bundesgesundheitsministerium.de/service/terme-von-az/b/movement-recommendations
https://iris.who.int/bitstream/handle/10665/272722/9789241514187-eng.pdf?sequence=1&isAllowed=y
https://www.dge.de/gesunde-ernaehrung/gut-essen-und-trinken/dge-recommendations/
https://www.sleephealthjournal.org/article/S2352-7218(15)00015-7/fulltext
https://www.tagesschau.de/wissen/gesundheit/welt-adipositas-tag-100.html
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