There are thousands of books and guides on getting in better shape. This makes it hard to know what advice really works. The truth is that improving your health and fitness does not need to be a complicated process. With a series of short tips, you can begin making healthier decisions. Discover 120 ways to get healthy, stay healthy and fit.
The Top Tips on Getting Healthy
It is never too late to get healthy. If you want to start improving your health, there are several ways to get started. You can begin changing your diet, start adding exercise to your daily routine, and cut back on your bad habits. Use these tips to point yourself in the right direction and start on your path toward better health.
1. Start Making Small Changes to Your Diet
You do not need to completely change your life to begin getting healthy. Instead of following a meal plan that requires a radical change in your diet, start taking small steps toward better health.
When you go grocery shopping, skip the snack food aisle and frozen meals. When you want a snack, choose a healthy option such as peanuts, seeds, or fresh fruit. While these changes do not bring immediate results, they help you start to develop a healthier mindset. Making a conscious effort to improve your health helps you naturally make better choices in the future.
2. Visit Your Doctor for a Physical Exam
Before you adopt a new diet or an exercise routine, you should know more about your current health. This is especially true if you already suffer from any health issues or medical conditions, including diabetes. Understanding your current condition will help you find safe, effective solutions to improve your health. Your doctor will also provide suggestions based on your level of health and fitness.
3. Set Realistic Goals for Your Health
After your trip to the doctor, you should be more aware of your current health. You can then begin to address each challenge or medical condition that you face.
For example, if you are diabetic, you may need to develop a meal plan that makes it easier to manage your blood sugar levels. If you suffer from arthritis, you may need to choose exercises that limit the impact on specific joints.
When you start setting goals, make sure that you choose realistic goals. This makes your plans more achievable. For example, instead of setting an unreasonable ideal weight, choose a weight goal that is normal for your age and gender.
4. Make a Commitment to Improve Your Health
You are more likely to follow through with your health plans if you commit to them. Letting your friends and family know that you are going to make changes to your diet and lifestyle will help reinforce this commitment and help you remain accountable.
5. Understand the Basics of Healthy Eating
People often think that healthy eating is difficult. The basics of a healthy diet simply include quality sources of protein along with a selection of fresh fruit and vegetables. Other food items such as bread, condiments, and dressing should be used in moderation to help complement the main ingredients in a meal.
Whether you are eating breakfast, lunch, dinner, or a snack, your meal should start with protein, produce, and whole grains. You do not necessarily need to count calories or carefully select each ingredient based on the nutritional information. You just need to pay closer attention to what you eat to begin changing the way you eat.
6. Cut Back or Quit Your Bad Habits
There are many unhealthy habits, from smoking cigarettes to drinking alcohol, that can increase your risk of various health issues. Quitting these bad vices may be difficult without additional help. If you need extra resources, talk to your doctor about viable solutions. For example, you may receive a prescription to help combat the need for nicotine when quitting cigarettes.
You can also gradually remove unhealthy habits from your life. Start cutting back on the number of cigarettes you smoke each day or the number of drinks you consume each week.
One solution that works for many people is to replace the habit with a substitute activity. Chewing gum can help when cutting back on smoking. Tasty meals and non-alcoholic beverages are a suitable alternative to drinking a few beers or cocktails.
7. Clear Out the Junk Food in Your Kitchen
Getting rid of the temptation of junk food should help you start to eat better. Clear your fridge and cupboards of snacks and unhealthy treats. While you do not need to completely give up all your favorite snacks, you should limit the variety of junk food in your kitchen.
8. Clean Your Kitchen and Fridge
After getting rid of excess junk food, you should clean your kitchen and fridge. Get rid of old condiments and sauces that you have stored for months and thoroughly clean the inside of your fridge and freezer. Clean and organize your cupboards and wipe down the counters. You should also discard old cleaning sponges and wash rags.
Maintaining a clean kitchen helps encourage you to pay attention to what you eat and ensures that you have space and cooking utensils ready to prepare a fresh meal. A clean kitchen also contains fewer germs and potentially harmful bacteria, lowering your risk of eating contaminated food.
9. Create a List of Fruit and Vegetables That You Like
One of the hardest parts of eating healthier is finding healthy ingredients that you enjoy eating. Your diet should consist of plenty of fruit and vegetables. To make sure that you get enough fruit and vegetables in your daily meals, create a list of your favorite items. This may include oranges, grapes, bananas, apples, berries, and any other fruits or vegetables that you like.
When you go shopping for groceries, always include a selection of fruits and vegetables from your list. While some of the fruit and vegetables that you purchase can be used in various meals and recipes, you can also buy fruit and vegetables for snacks.
10. Find Healthy Foods to Snack on
As mentioned, you can purchase fruit to replace your unhealthy snacks. However, there are many more examples of healthy snack foods. You can stock your kitchen with sunflower seeds, peanuts, trail mix, yogurt, and cheese. Keeping several of these items in your kitchen will help you avoid overeating, especially when you start snacking on random food.
11. Begin Collecting Healthy Recipes
Another challenge with healthy eating is finding recipes and taking the time to prepare fresh meals. You can use the Internet to search for recipes using your favorite ingredients.
You do not need a large assortment of recipes to start preparing healthy meals. Find two or three recipes that you can make each week. As you get more comfortable preparing your own meals, you can start finding more recipes to add to your diet.
The more times you prepare a meal, the easier it becomes. With practice, you should not need to spend a lot of time in the kitchen to prepare healthy meals.
12. Prepare Large Batches of Food
People often find it difficult to eat healthy due to their busy lives. You can prepare large batches of food and save the extra servings. This works well with base ingredients.
For example, you can bake a large batch of chicken to be used in a variety of recipes throughout the week. Whether you want to prepare BBQ chicken or make chicken salad, using pre-cooked chicken will cut down on the total time needed to prepare the meal.
13. Plan Your Meals for the Week
Planning your meals for the entire week can help reduce prep time. Spending less time in the kitchen also helps you avoid snacking between meals. While you do not need to plan every meal, you should plan your main dishes.
Whenever possible, try to use some of your leftovers for breakfast or lunch the following day. Using leftovers, preparing large batches, and finding healthy snacks makes it easier to continue eating healthy.
14. Always Pack Lunch and Snacks for Work
Eating healthy while you are at work is often difficult. When lunchtime arrives, it is tempting to order takeout or purchase snacks from a vending machine. To avoid these temptations, always pack a lunch and bring snacks to work.
If your workplace does not provide employees with a fridge, there are many lunch recipes that do not need to stay refrigerated. You can also use a nylon lunch bag or a lunch box with an ice pack to keep the lunch cool for several hours. Most snack foods, including fresh fruit or nuts, should be fine without refrigeration during the workday.
15. Include More Fish in Your Diet
Fish is a reliable source of omega-3 fatty acids, which are lacking from most people’s diets. Processed foods and packaged goods often contain omega-6 fatty acids. Your body needs both types of fatty acids to maintain a proper ratio. An abundance of omega-6 fatty acids is linked to a higher risk of heart attacks and strokes.
Salmon, trout, mackerel, and fresh tuna contain plenty of omega-3 fatty acids. Include these oily fishes in your meals at least twice per week. If you are not a fan of fish, you should search for recipes online. You should have no problem finding tasty recipes for the pickiest eater.
16. Reduce Your Salt and Sugar Intake
You need some sugar and salt in your diet. However, you want to avoid consuming too much sugar or salt. Most of your sugar should come from natural sources, such as fruit. The sugar contained in fruit has less of an impact on your blood sugar levels than the empty calories found in starchy carbohydrates such as white bread and baked goods.
Sugar is also found in carbonated beverages, coffee drinks, and alcoholic beverages. Replace these sugary drinks with healthier options, such as water flavored with a squeeze of lemon or orange.
17. Reduce Your Intake of Saturated Fats
While you also need some fat in your diet, you should cut back on saturated fats. Consuming too much saturated fat increases your cholesterol levels and risk of heart disease. Saturated fat is commonly found in cheese, baked goods, butter, and cream. Consume these items in moderation.
18. Eat Small Meals Throughout the Day
If you struggle with overeating, you may benefit from eating smaller meals throughout the day. Instead of eating three large meals, eat four to five smaller meals. With more meals, there is less time between each meal, helping you avoid snacking.
You do not necessarily need to prepare more meals to create additional small meals. Remember to prepare large batches of food and store your leftovers. You may also divide a large meal in half and eat it as two smaller meals.
19. Do Not Skip Your Breakfast
Whether you eat three or five meals in a day, you should never skip breakfast. Breakfast remains the most important meal of the day and helps provide you with the energy that you need.
If you are rushed in the morning and do not have time to prepare a meal, prepare your meal before bed. You can bake an egg scramble and reheat it in the morning. You could also eat a healthy breakfast of fresh fruit and whole grains, such as a slice of whole grain toast with an orange, a banana, or an apple.
20. Stay Hydrated Throughout the Day
Hydration is essential to your health. You need water to survive. The typical recommendation is for adults to consume eight eight-ounce glasses of water each day. While the exact amount of water that your body requires depends on a variety of factors, the basic recommendation is still a good baseline for most adults.
If you struggle to stay hydrated, start keeping a bottle of water nearby. Whether you are at your desk, working out, or commuting to and from work, you can sip on water as needed. However, do not waste your money on dozens of bottles throughout the week. Instead of purchasing bottled water, you can buy an affordable water purifier pitcher or sink attachment and fill your own water bottles.
21. Avoid Sitting for Prolonged Lengths of Time
Sitting all day may lead to a variety of health issues. Studies show that people that sit for eight hours or more per day are more likely to experience poor blood circulation, back pain, and obesity. If your job requires you to sit at a desk, get up and stretch your legs at least once per hour.
Even if you cannot take a break, you should stand up at your desk and stretch for a few seconds to get your blood moving. Besides helping with circulation, a short stretch can help keep you from getting sleepy and unproductive.
22. Get a Good Night’s Rest Each Night
Sleep plays a significant role in your overall health. A lack of sleep can lead to increased stress, lack of concentration, and overeating. If you want to get healthy, make sure that you are getting enough sleep each night.
If you have trouble sleeping, try to avoid eating several hours before going to bed. You should also avoid caffeine, cigarettes, and alcohol before bed. If these tips do not help, start setting an alarm for the same time each morning. Getting up at the same time will force your body’s internal clock to adjust so you will start feeling tired around the same time each night.
23. Start Exercising Once or Twice Per Week
Eating healthy is a good first step in getting healthier. However, you also need to incorporate exercise into your regular routine. You do not want to make radical changes to your routine. If you push yourself too hard, you are more likely to abandon your new exercise plans.
Start with basic exercises once or twice per week. You can get started with simple exercises to get your body moving and get used to exercising. This may include walking, jogging, cycling, or yoga. Limit yourself to 20 to 30 minutes of exercise each session to gradually introduce working out into your daily life.
24. Increase the Length of Your Workouts
After a week or two of moderate exercise, you should begin increasing the length or intensity of your workouts. You may also add extra workout sessions to your weekly routine. The goal should be to reach 30- to 50-minute workout sessions four to five times per week. As you get more comfortable with your exercises, consider adding different forms of exercise.
25. Include Strength Training in Your Workouts
Cardio exercises, including jogging or cycling, are great introductions to physical activity. You also need to pay attention to your muscle mass. Strength training helps build muscle and protect your bones.
You do not need to worry about developing bulky muscles. However, you should build lean muscle mass to improve your overall health. The extra muscle increases your metabolic rate, which allows you to burn more calories throughout the day.
26. Incorporate Exercise in Your Daily Activities
If you believe that you are too busy to work out, you can find ways to incorporate exercise into your daily activities. When you are cleaning the house, occasionally stop what you are doing to perform a set of jumping jacks or get on the ground and perform a set of pushups or sit-ups.
You can include small sets of various exercises throughout the day while performing other tasks. However, you should eventually try to include full workout sessions in your weekly schedule.
27. Search for Workout Routines Online
When you are feeling comfortable exercising occasionally, you can begin increasing your workouts by searching for routines online. There are thousands of yoga or cardio routines that you can perform in your living room that are available to watch for free.
Even if you do not have the time to complete the entire routine, workout videos provide a convenient way to start slowly pushing yourself to work out more often.
28. Determine the Best Time of the Day to Exercise
Everyone has a different schedule and a different time that is best for working out. The right time to exercise is the time that you can consistently set aside for exercise. For example, if you have a half-hour of free time in the afternoon, start working out in the afternoon.
If you have no free time at all, you can start setting your alarm for a half-hour earlier than usual to include exercise in the morning. After you determine the best time to work out based on your schedule, stick with it and continue to work out at the same time.
29. Pay Attention to Your Body
When you start exercising, it is important to pay attention to your body. If you push yourself too hard one day, you may feel tight muscles in an area of your body. Instead of continuing to exercise through the pain, you may need to take a short break to allow your body to heal.
Injuring your body by pushing yourself will keep you from working out. This makes it more difficult to resume your exercise routine.
30. Sit Upright and Improve Your Posture
Diet and exercise may help improve your health. However, you also need to focus on other habits and lifestyle choices. This includes your posture. Sitting with your shoulders hunched forward can lead to unnecessary stress on your lower back and spine.
When sitting at a desk, make sure that your back is straight and your shoulders are not pulled forward. You may need to adjust the height of your chair or add extra cushioning to achieve the right position. When properly seated, you should not have to bend to reach your keyboard or view the monitor.
31. Wear Comfortable Shoes and Clothing
If you spend a lot of time on your feet, you should always wear comfortable shoes. Without proper support, you may experience many of the same issues related to bad posture. This includes lower back pain and unnecessary pressure on your spine. Your shoes should offer support and moderate cushioning.
Besides comfortable shoes, you should wear unrestrictive clothing. Tight apparel may restrict blood flow, which is necessary for better heart health. These tips apply to the clothes and shoes that you wear to work and the items that you wear when working out.
32. Track Your Progress in a Calendar
You can use a calendar to keep better track of your progress. You do not need to keep a detailed journal or list of the foods that you have eaten. Simply place a large “X” on the days that you stick to your dieting and exercise plans. If you cheat and eat a snack or skip a workout, leave the day blank on the calendar.
The goal is to fill the calendar with Xs throughout the month. When looking at the calendar, you become motivated to keep your streak going and follow through with your plans.
33. Weigh Yourself Each Week
Weighing yourself too frequently can lead to disappointment as your weight may fluctuate by several pounds each day based on water weight and your diet. Each week, weigh yourself and write the results on your calendar.
The average person can safely lose one to two pounds per week. After a month or two, if you have not noticed any weight loss, you may need to talk to your doctor about your diet and exercise plans. Difficulty losing weight may be the result of a hormonal issue or other treatable medical conditions.
34. Reward Yourself for Sticking to Your Plans
During your weekly weigh-ins, if you reach a specific goal, you should reward yourself. However, instead of rewarding yourself with a snack or tasty treat, you should reward yourself with something that is not related to food.
Examples of healthy rewards include going out to a restaurant for a healthy meal, purchasing a new article of clothing, or buying yourself a small gift from your online wish list.
35. Find Ways to Reduce Your Stress Levels
Your mental and physical health are connected. Stress can take its toll on your body, increasing your risk of heart disease. If you suffer from a lot of stress, find ways to reduce your worries. Proper dieting and exercise should help.
However, you may also want to try practicing deep breathing techniques or meditation to reduce stress. Deep breathing is easy. Sit in a comfortable position and close your eyes. Slowly take a deep breath in through your nose and then exhale through your mouth.
36. Wash Your Hands Frequently
As you start to improve your health, you do not want a sudden illness to force you into bed. When you are sick, you are less likely to work out. After you start to feel better, you may lack the motivation to resume your exercises. Wash your hands frequently and use sanitizer to keep germs away from your body. This may reduce the chances of catching a cold or the flu.
37. Take Vitamins or Health Supplements
While some studies indicate that many supplements and vitamin capsules do not contain the ingredients that they claim, many of these pills still contain beneficial vitamins and minerals.
If you are worried that you are not getting enough of these vitamins and minerals in your diet, you should start taking a supplement. These supplements do not replace the need for healthy food but they do help provide a moderate amount of essential nutrients.
38. Maintain Clean Air in Your Home
While proper dieting and exercise may help improve your health, there are many other issues that can lead to health complications, including harmful pollutants in the air. Removing pet dander, dust, and harmful particles out of the air may reduce the risk of respiratory issues. The air quality is also important if you suffer from asthma or allergies.
Cleaning the air ducts and keeping your furnace working properly should help reduce the presence of harmful particles in the air. You may also add an air cleaner to help remove pollutants and create a cleaner atmosphere.
39. Consult with a Nutritionist or Physical Therapist
Along with these tips for getting healthy, you may require a little more advice to deal with specific medical issues or health conditions.
For assistance developing a meal plan, talk to a nutritionist. Whether you have diabetes, high blood pressure, or any other condition with specific dietary requirements, a nutritionist can help you create a meal plan that you stick with.
If you have physical limitations due to a health issue, a physical therapist can help select the best exercises. He or she can choose exercises that work around your limitations and may improve your overall mobility.
40. List the Reasons Why You Want to Get Healthy
The final tip for getting healthy is to list the reasons why you want to improve your health. You may want to ensure that you live longer to see your children or grandchildren grow up. You may simply want to get healthier to feel better about yourself.
You can use your list as motivation to continue finding ways to get healthier. Your list of reasons can act as a reminder why getting healthy is so important and help you stick to your plans.
The Top Tips on Staying Healthy
Getting healthy is only half of the challenge. When you get healthy, it is tempting to treat yourself to a snack or take a few days off from exercising. These breaks from your healthy routine can lead you back to your old ways. Use these simple tips to remain healthy.
41. Continue to Weigh Yourself Weekly
After getting healthy, you may start slacking on your diet or fitness routine. If you are not careful, you may begin gaining weight. Continuing to weigh yourself each week helps you keep track of the impact of your daily actions. This lets you correct your issues and stay healthy before you start to gain a lot of extra weight.
Remember to avoid weighing yourself each day. Daily weigh-ins can discourage people as weight can fluctuate several pounds from day to day based on water weight and other issues. Weekly weigh-ins provide a more accurate indicator of your weight trends.
42. Set New Health and Fitness Goals
If you reach your ideal weight or complete your initial health goals, you should create new goals to stay healthy. These may include fitness goals such as being able to jog or run around your block without taking a break or completing a specific number of push-ups. These new goals will help you continue to pay attention to your diet and exercise.
43. Start Working Out with a Friend
You may eventually get tired of your boring exercise routine. When this happens, you may find it easier to stop exercising. Working out with a friend is a wonderful way to make exercise more enjoyable.
Exercising with a partner also helps you remain accountable. When someone else is depending on you, you are less likely to skip your planned workouts.
44. Visit Your Doctor at Least Once Per Year
Annual physical exams help doctors detect changes to your body or the presence of a medical condition before they become serious issues. Early detection typically results in better chances of successful treatment and recovery. These exams also allow you to verify that your efforts to improve your health are working.
Continue to schedule a physical exam at least once per year. Most insurance plans include this standard checkup, giving you no excuses to put off a trip to the doctor.
45. Do Not Ignore Signs of Health Problems
Even with annual physical exams, you may experience the symptoms of a potential health issue. Ignoring the problem will not make it go away. When you notice changes to your body or your health, do not hesitate to schedule an appointment with your doctor.
46. Brush and Floss Twice Per Day
Poor dental hygiene can lead to other health complications. The same bacteria that cause gum disease can enter the bloodstream and increase the risk of heart disease. Gum inflammation is known to increase the chances of developing dementia and respiratory infections.
If you want to stay healthy, you need to take proper care of your teeth and gums. Brush and floss at least twice per day. You should also schedule an annual dental cleaning to thoroughly remove plaque and tartar.
47. Take Regular Breaks from Your Work
If you do not work in an environment with set breaks and lunch schedules, you may need to regulate your own breaks. When you get caught up in your work, it is easy to skip your breaks and continue working. This leads to added stress and less productivity.
Take regular breaks. Typically, you should take a break for several minutes after every hour of work. This allows you to relax your mind and refocus your energy before resuming your work.
48. Keep Gadgets and Electronics Out of the Bedroom
Maintaining a regular sleep schedule is important for your continued health. Checking your email or watching television in bed may interfere with your sleep cycle. Even if you have no problem falling asleep, these activities can result in lower-quality sleep. Keep gadgets out of the bedroom and consider reading for a few minutes before trying to fall asleep.
49. Spend More Time Outdoors
Spending time outdoors provides several useful health benefits. The vitamin D that you get from the sun is important for vital bodily functions. The sunshine also helps lift your spirits and reduce stress, depression, and anxiety.
50. Protect Your Skin from the Sun
While sunlight provides your body with vitamin D and helps reduce stress, you also need to protect your body from too much sun to reduce the risk of skin cancer. If you are going to spend a lot of time outside, wear sunscreen. You may also want to avoid spending time outdoors during the peak UV hours between 11am and 3pm.
51. Consume Probiotics for Better Gut Health
Probiotics can help you maintain your health by protecting your body from harmful bacteria. Probiotics are found in yogurt, sauerkraut, and various fermented foods. With a healthy amount of beneficial gut bacteria, you are less prone to illness, allergies, and heartburn.
52. Avoid Elevators and Escalators
Instead of riding an elevator or escalator to travel between floors, consider taking the stairs. The extra physical activity will help burn a few calories and get your blood moving. You may also increase the intensity of the activity by jogging up the stairs.
53. Park Farther Away from Your Destination
Along with skipping the elevators, you may want to skip parking spaces that are close to your destination. When you are running errands, you can park farther away to walk a little extra distance. While the extra walking may not burn a lot of calories, it helps promote a healthier mindset and keeps you active and healthy.
54. Stretch Every Day and After Exercising
Stretching reduces injury during workouts and helps limit muscle soreness after an intense workout. The best time to stretch is when your muscles are still warm. Stretch after you finish your exercises. If you have the day off from exercising, you should still stretch your body. Spending just a few minutes touching your toes and reaching for the sky can help you stay loose and limber.
55. Eat a Variety of Fruits and Vegetables
When you are getting healthy, you need to include produce in your diet to provide your body with essential vitamins and minerals. If you want to stay healthy, you should start introducing a wider variety of fruits and vegetables in your diet.
More variety means more vitamins and minerals. You do not need to review the nutritional content of each fruit or vegetable. To get a variety of nutrients, purchase produce in a variety of colors. Color is often an indication of the types of nutrients the fruit or vegetable contains.
56. Do Not Buy Too Much Produce
While you should buy a variety of fruit and vegetables, you do not want to buy too much produce. A lot of fruits and vegetables have short shelf lives. Most produce goes bad within a week. Only buy what you believe you can eat before it goes bad.
57. Always Wash Your Fruits and Vegetables
Before preparing fruits or vegetables to eat, you should wash them in the sink. Even if you purchase organic produce, washing will help remove any debris or bacteria that may appear during transport. Rinse the produce under the faucet for several seconds and then dry on a towel.
58. Prevent Vitamin Loss
When you cook vegetables, they lose some of their nutritional content. If you want to prevent vitamin loss when cooking vegetables, avoid boiling. Boiling removes nutrients faster than steaming. You should also minimize the amount of cooking liquid that you use and keep try to keep the skins on the vegetables. These steps ensure that you get as much nutrition from the vegetables as possible.
59. Include More Soup in Your Diet
Hot soup and stews help open your pores and sinuses. They are also often nutritious and may help you stick to your meal plan. Soups are generally low-calorie meals and incredibly satiating. This means that you are likely to remain fuller longer after eating soup.
60. Prevent High Blood Pressure
Consuming more potassium, calcium, and magnesium may help prevent high blood pressure and the risk of heart disease. You can get the nutrients that you need by eating more dairy, flaxseed, olive oil, beets, pistachios, and pomegranates.
61. Reduce Your Risk of Diabetes
Eating a balanced diet and exercising regularly will help reduce your risk of diabetes. However, there are also some foods that you can eat to help manage your blood sugar. Avocados provides beneficial fatty acids that may limit inflammation and lower the risk of developing type 2 diabetes. Oily fish are healthy and have a very low glycemic index, which makes fish a good substitution for sugar-filled foods.
62. Reduce Inflammation and Arthritis Pain
The food that you eat may also help reduce pain from arthritis by reducing inflammation. Besides avocados, you can eat more garlic, ginger, broccoli, berries, and spinach to provide your body with useful nutrients that contain anti-inflammatory properties. Reducing your arthritis pain may help you stick to your exercise routine.
63. Drink Plenty of Milk
Milk is a terrific source of calcium, which is needed to maintain healthy bones and prevent osteoporosis. If you are lactose-intolerant, there are other sources of calcium. You can get more calcium from green leafy vegetables such as kale, broccoli, and collard greens.
64. Perform a Liver Cleanse
If you have eaten heavily-processed food for years, your body may contain a lot of potentially harmful toxins. Many of these toxins reside in the gut and be balanced out or removed by consuming more probiotics. However, toxins also need to pass through the liver.
Performing a cleanse or detox can help flush your system. If you have noticed that you are starting to gain weight while maintaining a steady diet, a cleanse may help improve your digestion and solve the issue.
65. Eat a Healthy Snack Before Dining Out
Before going to a restaurant, eat a light, healthy snack. You may snack on sunflower seeds, nuts, berries, or a banana. A light snack will keep you from filling up bread or appetizers while waiting for your main course. You can use this same technique when going out for brunch or attending a get-together with a buffet.
66. Resume Healthy Eating Immediately
If you decide to take a few days off from healthy eating after snacking on unhealthy foods, resume healthy eating the next day. You do not need to be disappointed after letting yourself go for a few days. This is natural and is often the result of trying to follow a strict diet.
67. Do Not Deprive Yourself of Snacks
If you want to avoid falling off the wagon again, you should allow yourself to enjoy the occasional treat. Never completely deprive yourself of the foods that you love. You can have chocolate cake or candy on occasion if you continue to eat healthy on most days.
68. Get Your Entire Family Involved
It is difficult to stay healthy when everyone in your household is eating whatever they want. If you want to increase your chances of staying healthy, you should get the entire family involved. Allow your children to help plan healthy meals and choose their favorite fruits and vegetables.
69. Avoid Exerting Yourself in the Cold
You should limit your outdoor physical activity on chilly days, especially if you already have high blood pressure or heart issues. Exerting yourself in the cold causes blood vessels to constrict, increasing your blood pressure and reducing oxygen to the heart. This increases the risk of heart attacks and shortness of breath.
70. Focus on Your Mental Health
Your mental health is just as important as your physical health. Continue to eat a healthy diet and exercise regularly to promote better brain health. Consume more fish to provide your brain with omega-3 fatty acids. These fatty acids help build stronger brain and nerve cells. Blueberries and other dark fruits contain antioxidants that reduce inflammation and protect the brain.
71. Exercise Your Brain Each Day
Another way to maintain your mental health is to exercise your brain each day with puzzles and brain-teasers. You can find puzzles in the newspaper or download an app on your phone or tablet. Simple puzzles and games help stimulate areas of the brain, reducing the risk of early dementia or Alzheimer’s disease.
72. Find Activities and Hobbies That You Love
Everyone needs a hobby. Part of the reason for wanting to live a long and healthy life is to spend more time doing the things you love. Whether you enjoy golfing, sewing, fishing, or bowling, schedule time for these activities each week. Hobbies help relax your mind, reduce stress, and promote better mental health.
73. Devote Fifteen Minutes to Peace and Quiet
Each day, you should devote fifteen minutes to relaxation. You can spend fifteen minutes meditating, deep breathing, or simply relaxing in a chair in peace and quiet. These fifteen minutes provide a short break from the stresses of the day whether you are at work or home.
74. Limit Your Exposure to Social Media
Another way to maintain your mental health is to limit the amount of time you spend on social media sites such as Facebook. While there are proven benefits to social networking, there are also potential drawbacks. Wasting time browsing the activity of your friends and family can add stress to your life.
Instead of quitting social media, you should scale back your usage. This also applies to email. Avoid bringing your phone to the dinner table or into the bedroom to get away from social media updates and emails.
75. Take a Short Cat Nap During the Day
Even if you get enough sleep, you will occasionally feel sleepy in the middle of the day. Studies show that just fifteen to twenty minutes of sleep helps refresh your mind and body. However, you should avoid sleeping for too long. If you take a long nap, your brain may enter a sleep cycle, leaving you feeling groggy when you wake up.
76. Change Your Bedding Regularly
Your bedding may become a prime breeding ground for bed bugs, fleas, and microscopic organisms or bacteria. Your pillows should be replaced every two years while your bedding requires regular washing. Keeping your bedding clean will help prevent exposure to bacteria and reduce the risk of bug infestations.
77. Get a Flu Shot Each Year
Getting a flu shot protects against infection. While most people get over the flu with over-the-counter medications, some people become seriously ill. Each year, tens of thousands of people die from flu-related symptoms. Even if you are not at considerable risk of developing complications from influenza, you should consider getting the flu shot each year.
78. Schedule Screenings for Common Conditions
As you age, the risk factor for various health conditions increases, which is why doctors recommend that you get screened for common conditions at specific ages. For example, starting at age 40, doctors recommend that women schedule an annual clinical breast exam to check for signs of breast cancer. Starting at age 50, doctors recommend that men get checked for prostate cancer.
You should not ignore the recommended screenings. Talk to your doctor about the risk factor for cancer and other health issues and how frequently you should get checked.
79. Find New Ways to Stay Healthy
Along with these tips, you should continue to find new ways to stay healthy. When you continue to make healthy decisions, you will naturally adopt a healthier mindset. You will automatically make healthy choices when selecting food or choosing an exercise.
80. Take Everything One Day at a Time
The last tip for staying healthy is to focus on the present. You can reflect on the past or plan for the days ahead. However, your focus should remain on the current day. This applies to most aspects of your life.
When you stay in the present, you are less likely to worry about situations that you cannot control. This helps you remain committed to the healthy choices that you are making. You will need to continue to stay healthy if you plan on getting fit.
The Top Tips on Getting Fit
Eating healthier and adding moderate exercise to your lifestyle can help improve your health. However, your physical fitness also impacts your health. Whether you want to build muscle or simply develop a nice toned look, these tips will help you get fit.
81. Include Cardio Exercise in Your Daily Routine
Regardless of your physical fitness level, everyone needs cardio in his or her life. Cardiovascular exercise helps improve the health of your heart and lungs and promotes better blood circulation. Cardio is also a wonderful way to begin adding exercise to your daily routine.
You can choose a low-intensity cardio exercise such as going for a walk, cycling, or jogging. Choose an exercise that you are comfortable with. You can always build up to a more intense workout.
For example, start off by going for walks around your block. Every week, you can increase the distance that you walk. When you are comfortable with walking for 30 minutes, begin adding short stretches of jogging to your daily walk. This allows you to slowly adopt a more intense workout routine and closely monitor your health.
82. Include Strength Training in Your Workout
Cardiovascular exercises help you get your body moving. This promotes better health and reduces your risk factor for numerous health conditions. However, you should also focus on the health of your muscle and bones. After adding cardio to your daily routine, begin including strength-training exercises during one or two of your workouts each week.
83. Start Keeping Track of Your Calories
If you have already improved your health and are committed to getting fit, you may need to start tracking your calories. While paying attention to what you eat helps you consume healthier meals, consuming a specific number of calories may be necessary to reach your fitness goals.
For example, if you plan on building more muscle, you will need to consume excess calories each day. If you plan on losing more fat, you need a calorie deficit each day.
The average female needs to eat roughly 2000 calories per day to maintain the same weight. Eating 1500 calories may result in about one pound of weight loss per week. Consuming less than this can lead to health complications and a lack of nutrition. The average male should consume about 2500 calories to maintain weight and 2000 calories to lose weight.
You can find calorie calculators online to receive a more accurate recommendation based on your goals. These calorie calculators account for your age, gender, weight, height, and activity level.
84. Make Sure That You Get Enough Protein
If your goal is to build muscle, you need to consume enough protein. Women who want to maintain or develop muscle should consume one to 1.2 grams of protein per pound of body weight. Men should consume one to 1.5 grams of protein. Fish, chicken, turkey, and eggs are great sources of quality protein and do not contain a significant amount of fat.
85. Do Not Give Up When You Do Not See Results
It is easy to get discouraged when you do not notice immediate results. Depending on your current fitness level, it may take several months to notice significant changes to your body.
If you are not satisfied with the results, you may need to evaluate your diet and exercise. You may not get enough exercise or consume enough calories. Do not give up. Continue to make healthy decisions, exercise several times per week, and you will start to get fit.
86. Do Not Push Yourself Too Hard
When you do not get the results you want, you may decide that you need to work out harder. Avoid pushing yourself too hard. You may injure yourself or get burnt out. Stick to a comfortable pace with the intensity and frequency of your exercises.
87. Track Your Fitness with a Mobile App
Using a mobile app or wearable fitness tracker, you can monitor your daily activity and keep track of your progress. These apps do not always provide the most accurate record of your physical activity. However, they do help you remain accountable and motivated.
88. Share Your Progress with Friends and Family
While you should avoid spending too much time on social media sites, you should share your progress with friends and family. Posting a social media update about your latest meal or exercise routine provides you with instant feedback and encouragement from the people who love you most and occasionally complete strangers.
89. Exercise at Least Five Times Per Week
You should eventually include both cardio and strength training in your weekly exercise routine. Most people should start off slowly with one or two days of exercise. However, you should eventually reach the point where you can safely work out five times per week.
When you can consistently add five workout sessions in your weekly routine, you should find it easier to maintain regular exercise for life. These five sessions will become a natural habit.
90. Increase the Intensity of Your Exercises
Besides increasing the frequency of your exercises, you should increase the intensity of your exercises. With your cardio exercises, you should push yourself a little harder. With strength training, you should slowly increase the weight resistance and the number of repetitions in a set.
91. Perform High-Intensity Interval Training
Another way to increase the intensity of your workout is with high-intensity interval training (HIIT). You can adapt most exercises into a HIIT workout. With HIIT, you push yourself as hard as you can for a brief period and then resume a casual pace to recover.
For example, when cycling, you may pedal as fast as you can for thirty seconds and then resume pedaling at a comfortable pace for a minute. You repeat this cycle of high-intensity bursts followed by a low-intensity activity.
92. Perform a Mixture of Exercises
When you perform the same exercises each day, your body becomes familiar with the movements. This often results in a plateau. You may find it difficult to achieve more results. To prevent this problem, you should include a mixture of exercises in your routine or change your routine every month.
Including a mixture of exercises also ensures that you are working all parts of your body and working your muscles in diverse ways. Along with preventing a plateau, this helps keep your exercises interesting so you do not get bored with the same old routine.
93. Target Your Tummy Fat
After you get used to a regular workout routine, you can start targeting your trouble areas. If your stomach is one of your trouble areas, begin including exercises that target your tummy fat. Crunches and sit-ups can help tone your stomach. However, you should include a variety of exercises to target all the muscles in your abdominal region.
Besides crunches and sit-ups, perform exercises on a rowing machine, go for walks, and use high-intensity interval training. You also need to maintain a healthy diet to avoid adding unnecessary fat around your midsection.
94. Strengthen Your Shoulders
People often overlook the importance of building stronger muscles. Whether you want to look good with a shirt off or increase your strength, you need to pay attention to your shoulders. Lateral raises, overhead presses, pull-ups, and push-ups all help build your shoulder muscles.
Strengthening your shoulders can help improve your form while performing various exercises. When you focus on the fundamentals, you increase your performance, helping you get more out of your workouts.
95. Tone Your Thighs and Calves
Many women have trouble targeting the fat on their thighs and calves and are afraid that performing leg exercises will result in large muscles. It is difficult to build large muscles when trying to lose weight.
Squats and lunges are the best exercises for toning your thighs and calves. You should also make sure that you are including enough cardiovascular exercise in your routine. Cycling, jogging, and even walking can help target the fat in your legs. While these exercises help tone your thighs and calves, they also help tone your butt.
96. Build Bigger Muscles
If you want big, bulky muscles, there are specific steps that you need to perform. It is not easy to gain bigger muscles. You need to consume plenty of protein and carbohydrates. Your body needs the protein to build more muscle and the carbohydrates to ensure that you are getting enough calories.
Besides your diet, you also need to push yourself during your strength-training exercises. This typically means that you need to add more repetitions to your workout routine and possibly add more weight or resistance.
When you focus on muscle development, you may notice positive results during the first few weeks. The gains that you notice are often due to a loss of water weight that helps define your existing muscle. You may also temporarily increase the size of your muscles. However, long-term results will generally not occur for half a year or longer.
97. Develop Lean Muscle Mass
Most people do not want bulky muscles, which is why many women avoid strength training. The amount of work needed to build large muscles ensures that this is never a risk with strength training. You only build bulky muscles if you work hard at it.
If you want lean, well-defined muscles, you should start by breaking your meals down into smaller meals. Eat five to eight times per day to help maintain your metabolism. You also need to include a combination of cardiovascular exercise and strength training throughout the week. Ideally, you should perform strength-training exercises three to five times per week.
98. Make Sure That You Have Enough Energy
It is hard to make it through a workout when you lack the energy. You should make sure that you are properly hydrated and satiated before working out.
Typically, you do not need to eat before exercising if you are performing a standard workout and eat regularly throughout the day. However, if you are performing a high-intensity workout, you may need a little extra energy. A light snack with carbohydrates should offer the energy you need.
99. Consume a Post-Workout Snack
After your workout, eat a light snack to help promote muscle recovery. This snack should contain mostly protein. The protein is needed to promote muscle development. The protein is used to help repair torn muscles. You also need carbohydrates to continue fueling your body.
A typical post-workout snack is a protein shake with a moderate amount of carbohydrates. You could also eat nuts with a banana or whole-grain bread.
100. Stay Active Throughout the Day
If you are serious about getting fit, you should try to stay active throughout the day. This means spending less time sitting and more time moving around. When you are at home, avoid sitting on the couch for hours at a time. You should get up and move around at least once per hour.
You can also perform exercises as you go through the day. You can perform a few jumping jacks or push-ups when you get up to go to the bathroom or walk to another room. When you are putting away a heavy object, perform a few curls or lifts to help strengthen your arms. Basically, you should find simple ways to add more movement and activity to normal tasks.
101. Develop a Detailed Exercise Plan
When you first start exercising, you do not really need a detailed plan. You simply need to start including exercise in your schedule to get used to the idea of working out. You should eventually become comfortable enough working out to develop a detailed plan.
Create a chart and list the exercises that you will perform each day. This detailed plan will help you stay on track and allows you to focus on specific areas of your body. If you want to target your shoulders, you need to ensure that you are including exercises that work the right muscles. However, you do not want to forget about the rest of your body. Plan your entire workout routine for the month and include a wide variety of exercises.
102. Drink a Cup of Hot Water in the Morning
Drinking a cup of coffee in the morning can aid digestion and help detox your system. However, not everyone can drink coffee. You may also want to avoid coffee if you are trying to cut back on your consumption of caffeine.
An alternative option is to drink a cup of hot water with a little lemon juice. The hot water will still help improve your digestion and wake you up a little.
103. Drink a Glass of Wine at Night
While you should limit your consumption of alcohol, drinking a glass of wine at night can have several positive effects. Wine contains antioxidants that can help cleanse your body. Studies also show that drinking one glass of wine each day can improve your heart health, reducing the risk of stroke, heart disease, and high cholesterol.
104. Stop Driving to the Local Store
When you need milk from the local store, consider walking or cycling instead of driving. Even if you have already worked out, cycling or walking will help provide extra cardiovascular exercise. You can apply this tip to other situations as well. If you live within cycling distance of work, you can start cycling to work to make sure that you get enough cardio.
105. Drink Water Before Eating
If you have trouble watching your portions, you may have difficulty getting fit. Drinking a glass of water before eating may help you avoid overeating. The water helps fill your stomach so you are less hungry when you start eating.
The water also helps you stay hydrated, which is essential to your health. Remember that you should consume about eight eight-ounce glasses of water each day.
106. Keep a Set of Weights Nearby
As mentioned, you should find ways to add extra activity to your daily routine. One option is to keep a set of weights nearby in your home or office. Whenever you pass the weights, pick them up and perform a few bicep curls or raises.
Even if you do not pick the weights up for random exercises throughout the day, the weights act as a reminder that you want to get fit. Each time that you see the weights, you are reminded that you need to work out each day.
107. Replace Your Chair with a Balance Ball
Replacing your chair with a balance ball will help you engage your core muscles more frequently. You can work your abdominal muscles and back muscles while performing your tasks whether you are sitting at home or the office. You can also use your balance ball during your strength-training exercises.
108. Switch to a Standing Desk
Instead of replacing your chair with a balance ball, another option is to replace your standard desk with a standing desk. Standing helps reduce the risk of obesity, type 2 diabetes, and cardiovascular disease. The reason for these health benefits is that you are spending less time sitting.
If a standing desk is not an option, you should remember to take regular breaks. Stretch your legs at least once per hour to prevent a decrease in blood circulation.
109. Take Before and After Photos
Taking a photo of yourself before you start getting fit will provide a reminder of what you look like when you do not include exercise and dieting in your lifestyle. As you notice positive results from your exercises, take photos to record your progress.
110. Chew Slowly and Take Your Time
You should avoid overeating if you want to get fit. If you tend to eat too much, you should slow down. Chew slowly and take your time when eating. This gives your stomach time to catch up with your mouth. It typically takes about fifteen minutes for the food to make its way to your stomach and leave you feeling full.
111. Read the Latest Fitness News and Research
Every few years, new research changes the way everyone thinks about specific exercises or makes people rethink the benefits of a specific food. Keeping up with the news will ensure that you are aware of the latest research and fitness recommendations.
If you need help keeping up with the news, you can follow fitness blogs online or download fitness news apps on your phone or tablet.
112. Measure Your Body to Track Your Progress
You should continue to weigh yourself each week to track your progress. However, your weight is only one piece of information. If you want to monitor your fitness, you should also measure parts of your body.
Measure your waist, stomach, hips, biceps, thighs, neck, and any other areas that you want to track. Just as when tracking your weight, you can measure these body parts each week and write the results on a calendar or in a journal.
113. Sign up for a Charity Run or Special Event
Throughout the year, local organizations in nearly every city organize charity runs. Signing up for a charity run gives you the motivation to train for the event. You are more likely to follow through with your plans and continue working out to prepare for the charity run.
114. Join a Fitness Forum or Social Media Group
It is sometimes hard to find people who are interested in fitness. While you may find friends who want to get in shape with you, they may eventually go back to their old routine. If you do not want to follow them back to unhealthy eating, you can find a new source of support online.
Joining a fitness forum or a social media group dedicated to fitness will help connect you with other people who are going through the same experiences. They will have hard days as well and can provide advice when you want to give up on your fitness plans. You can also receive encouragement and suggestions for every step of getting fit, from dieting advice to exercise tips.
115. Buy Clothes That Fit Properly
When you buy baggy clothes, it is easy to hide body fat. This also makes it easier to grow accustomed to your current fitness level. You should buy clothes that fit properly to encourage you to stay fit and continue getting in better shape.
If you have older clothes that you grew out of, do not throw them out. You can keep these smaller sizes as additional motivation to lose more weight and get fit.
116. Find a New Sport or Outdoor Activity
Performing a series of strength-training exercises or cycling the same route each day can get boring quickly. If you want new ways to get fit, you could try to find a new sport. Basketball, volleyball, softball, and other group sports help you stay active and provide an opportunity for more social bonding. You get to exercise while reducing stress.
If you are not a fan of physical sports, you can find other outdoor activities that provide an excuse to spend more time in the sun. You could take up gardening, start playing golf, or go hiking.
117. Join a Gym or a Fitness Class
Getting a gym membership or joining a fitness class is another fantastic way to get fit. A paid membership to a gym motivates you to get the most value out of your membership. The social aspect of working out with others during a fitness class also offers extra motivation.
118. Receive Instruction from a Personal Trainer
Besides a gym membership, you may also benefit from one-on-one instruction from a personal trainer. Trainers can help develop fitness routines based on your current fitness level and your goals. They also help ensure that you are performing each exercise properly. Proper form reduces the risk of injury and muscle strain.
119. Soothe Your Sore, Aching Muscles
Sore muscles may keep you from continuing your regular workout routine. Instead of taking days off, you should prevent sore muscles from interfering in your plans. Regular massages, chiropractic visits, and time in a hot tub can help reduce soreness and promote muscle recovery.
120. Plan to Stay Fit for the Rest of Your Life
Getting fit and staying fit should be a priority for everyone. Staying in shape increases the likelihood that you will live a long, healthy life. You do not want to get in shape just to revert to your old habits. You risk undoing all your effort. If you are serious about your health, you should continue to prioritize dieting and exercise for the rest of your life.