Staying physically fit offers numerous benefits. You will have more energy, you will look great and you will notice improvements in your general health. Unfortunately, it’s not always easy to stay in good shape. However, if you focus on proper nutrition and exercise, you can make many healthy physical changes. Do not forget that a positive attitude is also essential to stay fit and healthy.
Make a space in your agenda. Exercise is one of the most important aspects of staying (or getting) fit and healthy. According to experts, you should be active at least 30 minutes a day. Schedule your workouts the same way you schedule other appointments and commitments. You’ll be more likely to do them if they’re on your schedule.
If you’re trying to tone up your body or lose weight, you should exercise more than 30 minutes a day. If you’re enrolled in a gym, ask for a consultation with a personal trainer to help you plan a regimen based on your specific goals.
Exercise in intervals. If you find it difficult to carve out 30 or 60 minutes of your day to exercise, try dividing them into smaller periods. For example, walk to work, go for a walk at lunch, and walk home.
Make it a habit. You’ll be able to get the most out of your exercises if you do them regularly. A good way to make them a habit is to choose a form of exercise that you enjoy. For example, if you like swimming, try your best to go swimming twice a week.
Make things easy for yourself to follow your routine. Prepare your sportswear and sports bag the night before. So you’ll be ready to go in the morning.
Use technology. Try a device to help you track your movements, like a fitbit. There are free cell phone apps that you can program to remind you to get up and move once an hour.
Do not give up. In general, it takes 20 to 30 days to establish a habit. Keep exercising and eventually physical activity will become a natural part of your daily life.
Go outside. There are definitely advantages to working out in the gym, for example the air conditioning and the televisions. But scientists indicate that exercising outside, at least part of the time, may provide greater benefits. The varied terrain of roads, sidewalks, or trails challenge the body in ways that the monotony of the treadmill or elliptical machine can’t.
Exercising outside also has positive mental health benefits. In several studies, people who walked both outdoors and indoors reported enjoying the activity much more when they did it outdoors.
Use your local parks. Many parks have great areas for running or walking. If you like to play sports, you can also use the tennis or basketball courts.
Be social. If you involve other people in your exercise routine, you will see positive results. Finding a workout buddy can help you stay accountable. If you schedule an activity with a friend, you’ll be less likely to cancel than when you just do it on your own.
Group exercises also provide benefits. During classes, instructors can give you words of encouragement. They can also motivate you and correct your form to make sure you do each move safely and effectively.
Exercising is a great way to meet new people. Join a running club or tennis league. You’ll make friends with similar interests and stay in great shape.
Vary your routine. It’s nice when you find an exercise you enjoy. There is no reason to give up what you love, like swimming or yoga. However, you will get more benefits if you vary your exercise routine. Your body will respond positively to new challenges, and you’ll see better results by alternating exercises.
Your body gets used to a regular routine and over time expends less energy when you exercise, which means you’ll burn fewer calories and may notice a plateau in your fitness goals.
Try to combine cardio exercises with strength training. For example, run for 2 minutes and then do some core exercises like crunches or planks. You can change the order of the exercises and add new ones to your routine.
If you prefer to exercise indoors, use cardio equipment like a treadmill. You can go to the gym or buy one of these machines. You could even look for used sports equipment.
Change your routine every 2-4 weeks to start seeing faster results.
Kitchen. A good diet brings many benefits. It allows you to maintain a healthy weight, improves the skin and gives you more energy. One of the best ways to eat healthy is by cooking your own food. Reports indicate that people who prepare their own food consume less sugar and fat. Cooking with fresh foods also allows you to eat less processed foods that are often high in sodium.
Make cooking fun. Involve members of your family in the kitchen so it doesn’t feel like a chore. Assign each of you a day of the week to order a certain food and find a new recipe to try.
Cooking will seem easier if you are organized. Plan your meals in advance. This will limit trips to the supermarket and keep you on track towards your fitness goals by planning healthy menus each week.
Get the right nutrients. When you cook yourself, you are in complete control of the ingredients you use. This allows you to ensure that you get the necessary nutrients for the body. Eating right helps control your weight and gives you the energy you need to exercise regularly.
Try to include several servings of fruits and vegetables in your diet each day, as they are rich in vitamins and fiber.
Eat fish and lean meats. This way you will get protein and provide healthy fats to the body.
Fill your plate with colors. The more colors on the plate, the more fruits and vegetables you will eat. Try leafy green vegetables like kale and orange-hued vegetables like carrots and sweet potatoes.
Check with your doctor. You can plan a general and healthy diet on your own. But if you have any concerns about your weight or general health, it’s best to check with your doctor. He’ll help you discover which foods will help you meet your fitness goals, whether it’s maintaining your current fitness level or losing weight.
Your doctor will also help you figure out which foods to avoid. For example, if you have high blood pressure, he will recommend a low-sodium diet.
Check with your doctor before taking any weight loss supplement. Although diet pills can be effective when used safely, it’s best to talk to your doctor about whether they’re right for you.
Ask your doctor to recommend a registered dietitian. This specialist will help you review your diet and plan your meals to lose weight or maintain your already healthy lifestyle.
Read the labels. Pay attention to the nutritional information labels of the products you buy. The information that appears there will help you make healthy choices regarding what you consume. When you read labels, pay close attention to the amounts of sugar, fat, and calories. For example, you will be able to see the recommended daily amount of sugar that you should consume.
Pay attention to the portion size. For example, if you want a bag of chips, read the package to check the number of calories in the entire bag. Sometimes a third of the bag is considered a whole serving.
If you are hypertensive, you should control your salt intake. Read how much sodium or salt is in each product to make sure you don’t exceed 1,500 mg per day. Packaged foods and prepared meals are often high in sodium.
Most of the ingredients have different names. For example, sugar has at least 61 different names, including sucrose, dextrose, high-fructose corn syrup, and rice syrup. If you’re trying to avoid a certain ingredient, make sure you can identify all of its different names.
Have a healthy mindset
Build a positive image of your body. Mental health is an important part of feeling fit and healthy. It’s not easy to have a positive body image when the media inundates you with photos of celebrities and skinny models. However, there are ways to learn to feel good about yourself, no matter what you look like. A positive body image will help you stay motivated to eat healthy and exercise.
Find something you like about your appearance and focus on that. For example, if you’ve been running a lot lately, congratulate yourself on how strong your legs look.
Avoid negativity. Try not to criticize yourself. It is normal to want to make some change, but try to encourage yourself, instead of throwing yourself on the floor. For example, instead of feeling bad about eating a bag of cookies, say to yourself “Now I have more motivation to complete 20 extra log raises tomorrow”.
Focus on what you feel. Body image is nothing more than what you feel about your appearance. So try to focus on positive feelings. Focus on the good things your body does for you, like giving you the energy to play with your dog. When you feel healthy, you will also feel like a fitter and more beautiful person.
Do not worry about the numbers indicated by the scale. Instead, focus on how strong you feel and how your clothes fit. Base your fitness assessment on your energy levels and overall health, not your weight.
Do not compare yourself with others. It can be tempting to judge yourself based on what other people look like. However, experts say that comparing yourself to others only hurts you. For example, it lowers your self-esteem, which can make you depressed and lower your energy levels.
Set your own goals. Trying to look like someone else will not allow you to achieve your goals. Instead, assess your fitness by noting if you’ve made improvements and if you can see and feel a difference in your body.
Think about the size of your body frame. Everyone is different. Some people have small body frames while others have a large frame. Yours is likely to be medium. To find out your body frame size, measure the circumference of your wrist and refer to a height chart. Remember that if you have a large body frame, you will have different weight goals than a naturally smaller person.
Try keeping a journal in which you record positive statements about yourself. You can use the journal to keep track of your diet and exercise or just to write down happy, self-affirming thoughts to stay motivated.