The Tips to improve Health Quotient (HQ)

The Tips to improve Health Quotient (HQ)

By ILK Post

   June 7, 2021

Most of us would have probably only heard of IQ (Intelligence Quotient), EQ (Emotional Quotient) or even AQ (Adversity Quotient). You might not have heard of HQ (Health Quotient). HQ is a new concept that measures our overall wellness. Often when we talk about health, we tend to only focus on exercising. But to have a high HQ, we need more than just going to the gym once a week. Let’s continue reading to learn more.

  1. Eating well solves half of the problems

    When it comes to maintaining a high HQ of our physical health, the famous 80/20 rule applies as well. It might come as a surprise to many people that eating healthy food and taking in the right amount of nutrients have already won half of the battle. Food is the fuel we burn to sustain our daily activities. We must try to burn from a good energy source if we wish to bring the best performance out of our bodies. Good dietary planning can help us monitor and control not just our daily calorie intake. But we must also learn to watch our sugar, unsaturated fat and sodium intake. Consuming too much of these nutrients over a long period will do damage to our physical bodies. We might have a chronic disease like high blood pressure, diabetes or high cholesterol, etc. That is why the more knowledge a person has about food and nutrition, the higher he will score in HQ. Because he will know the importance of eating well can do to our body.
  2. Staying active to have high HQ

    It might seem obvious that to be healthy, we should stay active in our life. We also understand that it is the case of easier said than done. Who would not rather stay at home, sit on the couch and watch TV the whole day? It is recommended by the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion that an adult should get at least 150 minutes (2.5 hours) of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity. The study finds that physical activity has connections with HQ, which includes overall health and well-being, disease prevention and quality of life.  Commonly known cardio exercises like jogging, swimming or cycling are put into the category of high-intensity exercise. If you are just at the beginning of trying to get healthier you may like to start with lower-intensity exercise like dancing, brisk walking or playing double tennis. Let us share some tips when it comes to doing exercise regularly, we should introduce the fun element into the sport and a best if we can find an exercise partner to motivate us. Dancing as suggested in the study would be an interesting way to improve your HQ. You would have a dancing partner to encourage or sometimes discipline you to work out and at the same time, you will have a fun time dancing with music and your partner. We will be less likely to give up exercise when we are enjoying it.
  3. Staying strong to improve HQ

    Recent years we have learned more about the benefits of bodybuilding and weight-lifting. Weight-bearing exercise and particularly strength training is thought to increase bone density, reducing the risk of fractures and breaks among older adults. Lifting weight is the most effective way to put on more muscles in our body, to make our body stronger, hence better HQ. And having more muscle on our frame helps our body burn up extra calories, even when we are sitting completely still. It is because we train our body to have a faster metabolism. It will be easier for us to maintain our body weight.
  4. Mental health is also part of HQ

    To have a high HQ, we must not focus not only on our physical health, but we also must not neglect our mental health. There is a strong link between mental health and physical health, Mental wellbeing is the ability to handle life and its various stresses and challenges. People who exercise regularly tend to do so because it gives them an enormous sense of well-being that contributes to their HQ. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges.  Eat too much and you find yourself dealing with sluggishness and weight gain. Eat too little and the resulting exhaustion makes this a hard habit to break. In either case, a poor diet during periods of stress and depression only makes matters worse. This cycle is a vicious one, but it can be overcome. Being mindful of your eating habit, paying attention to how you feel when you eat, and what you eat, is one of the first steps in making sure you’re getting well-balanced meals and snacks. It is key that you try not to put yourself in a constantly stressful environment.


In conclusion, you might realize that to have a high HQ, different areas of our lives are closely related. Eating and exercising are knotted together when it comes to contributing to good overall wellbeing. It is okay to take it step by step but you must be making small progress every day to build a healthier lifestyle.  Wish to find out more parenting tips? Want your kids to acquire different skills and knowledge when staying at home? Check out ILK Learning’s Course Catalog to find THE course for your kids! Feel free to reach out for more information on WhatsApp, Facebook and Instagram! We look forward to seeing your messages!

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