You deserve a high five for making a decision to get in shape and feel great. Many people are guilty of wishing they could get a leaner body from eating junk food and watching TV all day. But that just isn’t going to happen. Even though getting in shape sounds like a long, time-consuming process. The effort you put towards your fitness goals will determine the time it will take to get the results you hope for. I’ve put together a list of health and fitness tips to help you along the way.
Health And Fitness Tips
To help you reach your goals, we’ve rounded up a number of tips to stay fit and healthy:
1. Stay Hydrated
Fluids are necessary to maintain a healthy body. Which puts this tip at number one on the list of tips to stay fit. Water is essential in maintaining a healthy heart, muscles, brain, and for the regulation of our body temperature through perspiration. Being well hydrated during a workout improves your overall ability to perform exercises. Keeps joints lubricated and flexible, improves sleep, facilitates detox and aids in weight loss.
Often enough, we forget to hydrate properly during our workouts and this can lead to dehydration. This can cause serious problems like muscle fatigue and cramps, excessive sweating due to an increase in our body temperatures and hence overheating. Also, a problem in our mental capacities which can lead to bigger problems like dizziness or fainting.
In order to avoid such problems, we cannot stress enough how replenishing body fluids is extremely important. This is one of the more important health and fitness tips on the list. Keep in mind that electrolyte-loaded athletic drinks can be a source of unnecessary calories, so drinking water is usually best until you’re exercising for more than one hour.
But if you’re working out harder and longer, feel free to go for regular Gatorade-type drinks, which can give you a beneficial fluid and electrolyte boost.
2. Exercise Most Days Of The Week
Overall, the best way to stay fit and healthy is to exercise. If you want to improve your fitness levels and stay in shape, workout 4-5 days a week. Exercise for at least 30 minutes a day most days of the week. You do not have to overly exert yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life.
Even activities like gardening and chores around the house can be used to incorporate fitness into your life if done at a brisk enough level. You can break it down into three 10 minute intervals.
If you’re looking for greater endurance or to shed a few pounds fast, try 3 days of cardio exercise and 2 days of strength training. If you want to build strength and muscle tone, try 3 days of strength training and 2 days of cardio. It’s important to engage in at least 30 minutes of physical activity per day to maintain good health.
Even though you aren’t working out. That can include anything that gets you moving. Like walking, playing with the kids, or even grocery shopping. Anything that keeps you in motion! Try high intensity interval training (HIIT) if you want a leaner body faster.
High Intensity Interval Training
You can complete a HIIT workout in just 10 or 15 minutes and get the same or better results than a traditional 30 minute cardio workout. It’s all about alternating the intensity of the exercise for a fixed amount of time. For example, run all out for 15 seconds and then jog or brisk walk for a minute.
Be sure to stay hydrated as discussed earlier. Stretch before and after working out, and eat protein rich food after each workout. Protein will help your muscles repair and grow.
No Gym Needed
Getting to the gym can sometimes be difficult with a busy work schedule and other commitments. But, guess what? You don’t really need a gym to be physically fit. If you can make it to the gym, that’s great. It’s another tool at your disposal that can help you in your fitness quest.
You can workout at home or from home and benefit from similar results. Get my free “Fitness Hacks” ebook HERE to find ways to include fitness in your everyday life when you’re pressed for time. Read this article I wrote titled “Easy At Home Workouts During The Pandemic“.
It can be used to get in an easy workout at home at any time. It is a detailed mini-guide that you can use to get in shape in the comfort of your home. Complete with workouts and nutrition information.
A very significant health and fitness tip, fitness and nutrition go hand in hand. No matter how bad your sweet tooth is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape and can impede your progress. Even if it’s just one candy bar, one sweet treat eventually leads to another.
Fruits and vegetables are the best foods to eat when getting into shape. Apples, for instance, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and cabbage keep the digestive system clean and running.
Stick to lean meats such as turkey and chicken. Seafood, such as, shrimp, and tuna are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for action. A good metabolism burns more calories which helps the body use and burn off fat.
Having a good metabolism can come from portioning your meals. Try to plan out eating five or six times a day and setting smaller portions. Instead of having three large meals throughout the day. You will also find yourself breathing smoother when working out, rather than huffing and puffing for air.
This is because you will have less food in your digestive system, which means more energy is used toward your exercise and less digesting food at the time.
4. Workout To Your Favorite Tunes
Working out to music is a great way to get into a groove! Music helps motivate you and can keep you engaged in your workout. To pick your ultimate playlist think about what gets you going. It could be your old school jams of yesteryear or trending music of the time.
I know some fitness addicts that actually listen to elevator-style music that keeps them going. So whatever works for you is fine, go with any music that helps you want to jam!
5. Be Sure To Get Enough Sleep
Even though most of us have full-time jobs during the day or night. It is necessary to get enough sleep to recharge the body’s batteries. Six to eight hours of sleep is usually adequate to keep the body going throughout the day. But if you happen to feel tired at any point after coming home from work, take a small nap before exercising if you feel like it. This is one of the most important overall health and fitness tips.
However, you should only nap for no more than an hour. This will prevent you from staying up later in the night and can interfere with deep sleep. For more in-depth information on getting quality sleep and problems that are associated with insomnia, read THIS ARTICLE.
6. Don’t Stress
Feeling guilty about that giant ice cream sundae you indulged in at your daughters birthday party? Well, don’t. It takes 3,500 calories to gain a pound of body fat. So, that one off day doesn’t usually result in any significant weight gain. But, don’t make a habit of it. Because it can add up and will cause you to put on unwanted bodyweight if you do.
It’s about the long run. What you do the next day and the next after that is what’s really important. So, don’t stay off-track.
7. Squash Peer Pressure
Even if you’ve been eating healthy and exercising. It may be tough to stay on track if your partner, friends or coworkers, don’t share your healthy-eating habits. What to do? Ordering Pizza? Try ordering a pie that’s heavy on the vegetables and light on the cheese.
8. Stay Focused
An important key to being in shape is to focus on your goals and keep a positive mindset. This tip is one of those daily fitness tips that should be second nature. Always stay focused and keep your eyes on the prize. If you stay positive, you will be able to keep pushing yourself to get that physically fit, lean body you’ve always wanted.
Don’t stop chasing your fitness resolution and health goals until you achieve them. Even when you do, don’t stop pushing your limits. Use these health and fitness tips for life to help you become the best that you can be. Once you reach your desired fitness level, it will be more than worth it. Be proud of your hard work!