20 Simple Tips to Improve Your Health and Fitness


The quality of our lives is determined by the quality of our health. You can have all the money in the world but if you go through your day feeling tired, exhausted or weak, you can’t be living your life to the fullest. Here are 20 express tips to increase your health and fitness:

1. Diets are evil
Because of their temporary nature, diets don’t work. The people who do lose weight end up gaining it back again once they come off the diet. Instead of dieting, try to change your lifestyle. The changes you make to the way you eat should be sustainable for the rest of your life.

2. Get rid of the junk food
The easiest way to ensure that you don’t eat the food you shouldn’t is to make sure it isn’t available. Go through your fridge and toss out all the junk food. Next time you go grocery shopping, make sure that you don’t buy more.

3. Kill the caffeine habit
Whether it’s coffee or soft drinks, caffeine is a drug. It’s a legal drug but a drug nonetheless. If you feel the need for a warm drink, choose an herbal tea instead.

4. Don’t forget the fat
Although trans-fats and the like should be avoided, you need to consume sufficient essential fatty acids. Make sure you are getting your omega-3 and omega-6 fats. These can be found in flax oil, nuts, and seeds.

5. Water is your friend
Your body is made up mostly of water. The problem is most people walk around dehydrated. If you are feeling thirsty, it’s too late: you are already dehydrated.

6. Breathe deeply
Oxygen is more important than water for your health. You can survive days without water but only minutes without oxygen. Most people today have very shallow breathing and are not getting enough air. Breathe deeply from your diaphragm to ensure your cells are well oxygenated.

7. Eat your veggies
Vegetables are rich in micro nutrients (vitamins and minerals) that are essential to your health. Plus they have a cleansing effect on your body because of their alkaline pH.

8. Get friends that live healthy
The ongoing interaction with people who have the health you desire will be a positive influence on you. It is far easier to make the transition to healthy living when you have the social support.

9. Find healthy foods you enjoy
Just because you are eating healthy does not mean you need to suffer eating foods you hate. Look for healthy foods you enjoy and eat them more often. Find recipes online that are both healthy and enjoyable.

10. Take your lunch to work
Not only will brown bagging your lunch save you some money, it will help you avoid eating unhealthy foods for lunch. Take the extra time to make your lunch in the morning or make extra for dinner and eat the leftovers.

11. Eat out intelligently
For the restaurants that you visit frequently, find out the menu choices that are healthy options. This way, you can enjoy going out without jeopardizing your health.

12. Give yourself a cheat meal
Every now and then, it’s okay to indulge in something you know that it is not good for you but you enjoy. You shouldn’t deprive yourself. Just make sure that this only happens from time to time.

13. Sleep deeply
Get a good night’s rest every evening. Sleep in a quiet room that is dark for the appropriate amount of time for you. Most people have heard that you need 8 hours of sleep for proper health. In my experience, the amount of sleep I need varies with my eating habits and exercise. When I am living in a healthy manner, I find I feel fully energized with about 6 hours of sleep. Find the amount of sleep that is right for you.

14. Schedule exercise
Make your workout an important appointment for yourself. Schedule it at a specific time and place. Make it as important to you as a business meeting or doctor’s appointment.

15. Exercise aerobically
Cardiovascular exercise helps to burn fat and raises your metabolism. It also strengthens your heart and lungs. Do at least 30 minutes of aerobic exercise at least 3 times a week.

16. Don’t forget to stretch
Stretching is important for your flexibility and the recovery of your muscles. Don’t stretch a cold muscle – it’s a good way to injure you. If you stretch before your workout, only do so after warming up. It’s always a good idea to stretch after a workout where your muscles are already warm.

17. Train for strength
Building muscle not only increasing your strength but also increases your metabolism. Strength training also stimulates the release human growth hormone in your body which slows the aging process. It’s important to engage in strength training 2-4 times a week.

18. Make changes gradually
If you’ve been living an unhealthy lifestyle for a long time, the challenge of healthy living can seem daunting. Instead of trying to change everything at once and getting overwhelmed, make sustainable changes gradually.

19. Don’t give up
If you fall back into unhealthy patterns, there is no reason to beat yourself up about it. Identify why the lapse occurred and learn from your mistakes. Move forward with this knowledge and continue to move towards health.

20. Physician Checkup
Its easiest way to ensure your health that you should must take some time for your family physician in once a month that he should make sure your health care and must give you some remedy for maintaining your health.

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Phyllis Bentley
I have 12 years’ experience in the medical industry. As a freelance writer, I have written a number of articles which have been published in highly read publications. I have a strong knowledge base in a range of medical and wellness topics and in the business of health care.
Specialities in Family health; autoimmune diseases; mental health; diabetes, cancer; fitness and nutrition.