Keeping Fit and Staying Healthy Guidelines

Keeping Fit and Staying Healthy is a top priority for many people, but some of us still struggle to keep in tiptop condition, which could affect long-term health. It can be hard to find the time to exercise regularly and prepare meals each day if you have a busy schedule. But making some time during your day can help you reap the rewards in future health benefits.

If you’re guilty of sitting for hours on end at a computer, this could have detrimental effects on your body and mind. Being physically active has tons of health benefits, including improving your heart and lung function, helping you lose weight, and clearing your mind of negative thoughts.

Ultimately, the choice to remain fit and healthy is up to you. Just because you spent the first few decades of your life eating bad food and neglecting your body does not mean that you can’t repair some of the damage. If anything, living well should be one of the most important goals to strive for in the remaining years of your life. So what can you do to get fit and stay healthy?

Keeping Fit and Staying Healthy
Keeping Fit and Staying Healthy

Exercise Regularly

You can’t discount the importance of regular exercise if you’re intent on losing weight. Not only will exercise contribute significantly to your physical and emotional health, but it also plays a role in weight loss. Despite your schedule, make time for a minimum of 2.5 hours of cardio and two strength-training workouts every week.

Together, these two elements provide a well-rounded exercise routine that can lead to weight loss and better health over time. To increase your motivation, pick exercises you enjoy, for example, jogging with a friend and taking a yoga class.

Being physically active helps you burn calories to achieve a healthy weight and keeps your body fit and strong. Regular exercise keeps your entire body working the way it should so you feel healthy.

Exercise also helps protect your health by reducing your risk of cardiovascular disease, stroke, obesity, diabetes, and cancer. Training is also essential for mental health because it helps reduce symptoms of depression, raises your self-esteem, and reduces stress and anxiety.

Keeping Fit and Staying Healthy

Eat Healthy Foods

If you’ve entered the work world, coffee and a muffin might be staples of your morning commute. Whatever the case, this diet will only contribute to weight gain rather than weight loss. Don’t struggle with choosing a fad diet; improve your diet through subtle yet healthful changes, such as cutting back on the amount of high-fat, high-calorie foods you consume. For example, drink water instead of alcohol or soda and have some whole-grain toast and a yogurt for your workday breakfasts, suggests the American Council on Exercise.

A healthy breakfast starts your day off right. It sets you up so that you have energy and fuel for optimal mental and physical performance. Eating breakfast helps to maintain stable blood sugar levels and healthy weight because you are less likely to overindulge later in the day.

Get as many fresh fruits, vegetables, and whole grains into your diet as possible and make them the central part of your overall diet. Include lean sources of protein such as poultry, fish, tofu, and beans. Eat balanced meals, and do not overeat. Stop eating before you become full and give yourself a chance to digest your food—snack on whole foods such as fruit, vegetables, and nuts. Avoid highly processed foods that contain artificial sweeteners or colors, hidden sugars, or excessive fat, according to Dietary Guidelines for Americans, 2015-2020.

Nutritious foods will supply your body with what it needs to work correctly and help keep you well. Humans must eat to live, and choosing the healthiest foods will improve your health and help you maintain your fitness level. Diet should supply you with energy to be physically active and also provide the nutrients your body needs. Eat a variety of healthy foods, including fruits, vegetables, whole grains, lean poultry, meat and fish, and low-fat milk and cheese, and restrict your fast food, sweets, and soda intake.

Keeping Fit and Staying Healthy
Keeping Fit and Staying Healthy

Kick Bad Habits

Smoking is one of the worst things you can do for your health. It can lead to heart disease, stroke, and many types of cancer, including lung cancer. Quitting smoking will reduce your blood pressure, reduce your risk of heart disease and cancer, and enable you to breathe more easily.

Limiting your alcohol consumption can also benefit your health. While an occasional drink is acceptable as part of a healthy diet, drinking large amounts can lead to liver problems, weight gain, and risk-taking. Restricting your alcohol intake will reduce how many calories you consume so you can reach your healthy weight more quickly.

What do you think? Are there any other bad habits to kick? For example, Holding a Grudge, or Being Connected 24/7, or Popping Over-the-Counter Pain Relievers Like Candy, or Procrastination, or Drinking Diet Soda to Save Calories, or Being Too Serious All The Time, or Always Imagining The Worst, or Performing An Easy Exercise Routine, or Being Proud of Getting Only Four Hours of Sleep.

Did I leave anything off the list? How many of these bad habits apply to you? Do you have any advice about ditching your bad habits? Tell me in the comments below!

Keeping Fit and Staying Healthy
Keeping Fit and Staying Healthy

Make Time for Social Connections

It’s easy to get pulled into an unhealthy lifestyle when your peers aren’t exactly concerned about their health, but if weight loss is your goal, make friends who seek to lose weight or develop a healthier body. Working out with a partner has many benefits, including shared motivation.

Spending time with family and friends may improve your mental health, so you are happier and healthier. Good mental health is an integral part of being fit and healthy because if you are satisfied and happy, you are more likely to eat healthily and exercise regularly.

Taking time to interact with your loved ones can bring feelings of joy, satisfaction, and contentment because you can receive and offer support to one another. Schedule time to go for a walk with your spouse, play with your kids, or have a dinner party for your closest friends. Activities like these will encourage you to live healthier in all aspects of your life.

Exercise and healthy eating can help make your life more diverse and exciting. Seek creative ways to be physically active in your daily life. And don’t stick with the same exercise routine all the time. Exercise with co-workers, go dancing with friends, play on a sports team, and spend active time with your kids and family members. A healthy diet can also bring up opportunities for home cooking, culinary classes, farmers’ market visits, and more fun activities.

Keeping Fit and Staying Healthy
Keeping Fit and Staying Healthy

Sleep and your Health

Sleep plays a vital role in good health and well-being throughout your life. For example, sleep is involved in the healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. Getting quality sleep at the right times protects your mental health, physical health, quality of life, and safety.

Along with nutrition and exercise, good sleep is one of the pillars of health. You cannot achieve optimal health without taking care of your sleep. Most importantly, make sleep a priority.

Keeping Fit and Staying Healthy Summary

Regular exercise, a healthy diet, and plenty of sleep can lead to a host of benefits, such as increased energy, happiness, health, and even a long life. Exercise and diet are pivotal in determining a person’s overall health. Therefore, making them both part of your lifestyle can dramatically difference how you look and feel.

It’s the little things that you do each day that add up to being healthy and fit. It is always a work in progress since there are many elements to a healthy lifestyle. Use these guidelines on your journey on the path to good health.

I hope you found this article helpful and informative. If you have anything you’d like to share or any opinions about my website, please speak up. I look forward to your comments, questions, and the sharing of ideas.

Disclaimer: I am not a personal trainer or a healthcare professional. This article’s guidelines are what work best for me and might not be the right type of guidance for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routine. 

Related articles:

How to Keep Your Body Fit and Healthy?

What’s the Right Exercise for Your Age Group?

Tips for Staying Fit and Healthy


U.S. Department of Health and Human Services: “Physical Activity Guidelines for Americans, 2nd Edition.” “Dietary Guidelines, 2015-2020: Chapter 1. Key Elements of Healthy Eating Patterns”

U.S. Department of Health & Human Services: Eat Healthily


2 thoughts on “Keeping Fit and Staying Healthy Guidelines”

  1. Hi Robert,

    Thanks for bringing up this thought-provoking post on maintaining personal health. The solutions you have provided are within easy reach for someone who wants to follow them.

    Also, the remedies you penned down in your article are so essential to restore the immunity of our bodies. This is so important during present times when the entire world is facing the Corona crisis.

    I am going to share this with my friends and family

  2. Ah, this is truly a gem. I like this post, and I think even in many years to come, it will still be as relevant as it is today. You know, I find that I have some bad habits that are not helping my health, and I need to stop them. For example, I spend so much screentime, which is not suitable for my retina. I also need to get more sleep and have a better sleeping pattern too. This is a good read. Thanks.


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