Staying fit is very good and can lead to you being healthier and happier. By staying fit and healthy you will not only look and feel better, but you will reduce the risk of medical problems such as diabetes, heart attacks, high cholesterol and high blood pressure. There are many helpful strategies for staying fit and healthy, which can be pursued with dedication and ambition.
Steps
Part 1 of 3: Physical activity
Step 1. Start walking, running or cycling
No matter at what pace, each of these activities is an important element of a healthy lifestyle, promoting muscle activity and blood circulation. If you need to strengthen your knees or have pain anywhere on your body, then cycling is your best bet.
- Walk, run, or cycle at set times, according to a specific schedule (for example, jog every day at 6pm). After a while you can increase the distance, the speed and then the duration.
- Lengthen the way to walk more. For example, if you go shopping, try to park in the furthest point from the entrance, to be forced to take a few more steps to enter.
- Go to school / work on foot or by bike. If you live relatively close to the school or office, a good solution would be to walk or use the bicycle.
- If you run, you should walk at least one kilometer to consume fat, but it is very important to be regulated.
Step 2. Train at home
Not everyone has the time or money to join a gym, and it doesn't have to. Training at home is very simple and can be very positive. Some home exercises include:
- Push ups. Use your body against the floor or against a wall to strengthen your torso.
- Abdominal muscles. Just lie down on the ground or, with a more advanced technique, on a chair or a gym ball.
- Yoga. Some postures such as "downward dog" or "sun salutation" are easily accomplished on a soft surface or mat.
Step 3. Work out in the gym
If you like the atmosphere in the gym and can afford membership, then the gym is a great place to keep fit.
- Use aerobics and weightlifting machines, but be careful and never use too heavy a load. Use smaller weights and you will see that you will be able to switch from one weight to another very quickly.
- Learn techniques for strengthening and toning muscles from an instructor or professional.
Step 4. Join a sports team
If you don't like the gym or casual exercises, then a team sport could be the ideal solution for being outdoors, moving around and having some fun! Many cities have local teams that train and play on set days.
The most popular sports are: football, volleyball, basketball, rugby
Part 2 of 3: Balanced diet
Step 1. Get rid of junk food
It is one of the key parts of a healthy lifestyle. Many ignore this, but if you train and eat a lot of junk food you won't stay in shape. This is because that type of food turns into fat almost immediately. Junk foods have very few nutrients, but high amounts of sodium and sugar. For this reason, your blood sugar levels drop after taking it and you end up feeling fatigued with even less energy. Foods to avoid have:
- Lots of sugars: donuts, cakes, cookies, puddings, cereals, dried and canned fruit, and sodas.
- Many fats: processed meats, butter, hydrogenated oils (coconut and palm shell), reductions, cheeses and animal fats (Please note: Although cheese is very fat, it is also very protein, which is good. Aged and less processed cheeses are the best solution).
- A lot of cholesterol: egg yolk, fried foods and mayonnaise.
- Avoid anything containing: high fructose syrups and sodium glutamate.
Step 2. Eat healthily
Eating a balanced diet can be difficult to do if you don't have the time to cook every day. But it is easy to find healthy solutions even in restaurants and take-away places. You will find that a healthy and balanced diet can increase energy and productivity, improving your metabolism and making you happier, because you will consume the nutrients and vitamins your body needs. The foods to eat are:
- Seasonal fruits and vegetables: melons, bananas, apples, oranges, carrots, onions, broccoli and corn on the cob, etc. (Please note: should be fresh, not packaged. You can sauté them in extra virgin olive oil to improve the flavor). If you make a salad, make it as colorful as possible!
- Organic meats: fish, poultry and beef for proteins. Instead of frying the meat, try baking it in the oven with a little oil or lemon juice with herbs.
- Cereals: wholemeal bread, oatmeal and pasta.
- Foods rich in proteins: tofu, soy, egg whites, nuts, cottage cheese and quinoa.
- Foods rich in fiber: cooked lentils, beans, peas, pears, raspberries and oat bran.
Step 3. Understand the difference between simple and complex carbohydrates
The simple ones are composed of one or two sugar molecules, with very low nutritional value. Complex carbohydrates are made up of a number of sugars, but they are very high in fiber and contain healthy vitamins and minerals.
- Examples of simple carbohydrates: sugars, syrups, jams and candies.
- Examples of complex carbohydrates: whole foods and vegetables.
Step 4. Know when to eat
It is very important to avoid skipping meals. Many may think that weight is lost by skipping a meal, but this is not the case at all. In fact, skipping meals slows down your metabolism and can lead to the loss of the nutrients your body needs. Here are some examples of healthy foods and snacks and when to eat them:
- Light breakfast: egg whites (you can mix egg whites with vegetables, such as onions or mushrooms, etc.) with a grapefruit and bread.
- Morning snack: yogurt with berries.
- Lunch: Salad (watch out for dressings!) With a protein (such as grilled chicken or turkey).
- Afternoon snack: apple, orange or banana with almonds and a spoonful of peanut butter.
- Dinner: lemon salmon with black rice and asparagus.
Step 5. Drink lots of water
The human body is made up of 50-65% water, and you must continue to hydrate yourself. Your body excretes a lot of water when you sweat, so you have to put it back in.
- The amount of water you should drink depends on your weight. To calculate how much water you should drink, take your weight and multiply it by 67% (2/3). So, for example, if you weigh 130kg you should drink about 2.5L of water per day.
- By exercising, you will need to increase your water intake, to restore what you are expelling with sweat.
Part 3 of 3: Willpower and motivation
Step 1. Stick to your plan
You know you can do it. You are the only one who can control your actions, and your willpower can make you happy!
Stick to a daily or alternate day plan. It is much easier to stick to a routine than it is to assume that you will work out or have a healthy meal
Step 2. Don't let it get you down
If you're in the gym and lifting small weights, don't be intimidated by the bodybuilder next door. Just know that you are at your own pace, which is perfect for you. If you carry on your regime you can achieve whatever goal you want.
Step 3. Ask someone to join you
It can be very helpful to have someone who keeps fit and healthy with you. His additional motivation can be inspirational and is a great way to sympathize.
Ideal companions are family members, colleagues or classmates, neighbors (if you already have a good relationship) or friends
Step 4. Reward yourself
Set goals and reward yourself for achieving them.
For example: if you adhered to the program and healthy eating and reached your weekly goal by running 30 minutes instead of 20, then that Friday night you should treat yourself to your favorite dessert
Step 5. Believe in yourself
Don't pay attention to what other people think. If you are determined and think you can achieve your goal of staying fit, then you can! Remember every day that feeling of accomplishment that you have by committing yourself to a goal.
