Three Strategies to Maintain Health and Fitness

Many people make excuses for not exercising regularly. But there are solutions. PTs recommend starting with strategies that fit your lifestyle, abilities and taste.

Boosting your fitness level helps prevent chronic diseases that develop over time, such as heart disease and diabetes. Physical activity also increases energy and improves balance and flexibility.

1. Exercise Daily

Exercise is an integral part of any healthy lifestyle and it can improve your mental health and overall well-being. Exercise promotes the production of hormones that make you feel happier, help you sleep better and make you look good. It also helps you maintain a healthy weight and reduces your risk for chronic diseases like heart disease, type 2 diabetes and osteoporosis.

The Department of Health and Human Services recommends adults get 150-300 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity physical activity each week. Moderate-intensity activities include brisk walking, swimming and cycling, while vigorous-intensity activities can be done by running or working out in a fitness class. You should also perform muscle-strengthening exercises that target all major muscles on two days of the week using free weights, resistance bands or your body weight.

Working out every day can have positive benefits, such as preventing exercise fatigue and maintaining motivation, but there is a point where overtraining may cause negative effects such as tiredness, loss of interest in training, overuse injuries and psychological stress. If you are concerned about overtraining, consult with a physician.

Remember that you don’t need to train for a marathon or swim laps at the gym to reap the benefits of daily exercise. Even household chores such as sweeping, mopping or vacuuming can provide a mild workout and help you reach your fitness goals.

2. Eat Healthy

Eating healthy is a great way to maintain health and have energy for physical activity. You need a diet full of protein, complex carbohydrates, fibre, vitamins and minerals to sustain your body and mind. Try to eat more fruits and vegetables, whole foods, and avoid processed food and added sugars.

A healthy diet can reduce your risk for major chronic diseases, such as heart disease and type 2 diabetes, and can help you to achieve a healthy weight. It is important to find a diet that fits your lifestyle, cultural traditions and budget.

You can get the nutrients you need by eating a balanced diet that includes foods from all groups, such as fruit and vegetables, lean meats, fish, nuts and seeds, yoghurt, milk and whole grains. Choose low-sodium foods (less than 2.4 g per serving), and reduce the amount of added sugars, saturated fats, and trans fats that you eat. It is also important to drink enough fluids. Try to aim for a minimum of 150 minutes of moderate physical activity each week. This is enough to improve your heart health and help you maintain a healthy weight. It also helps to eat protein after exercise, as this can help repair muscles and build strength. Seek advice from a registered dietitian about your specific dietary needs and how to make healthy changes that you can stick with.

3. Sleep Well

A good night’s sleep is essential to your health and fitness. In fact, studies show that people who sleep well exercise more regularly, eat healthier and are less likely to smoke. In addition, regular physical activity promotes healthy sleep and reduces cravings for sugary and fatty foods that can derail your efforts to be fit.

Lack of sleep makes it hard to concentrate, and memory suffers, too. It can also make it difficult to maintain energy levels during exercise, leading to fatigue and an increased risk of injury.

While plenty of attention has been given to the importance of a healthy diet and regular exercise, not nearly enough is being focused on the role that sleep plays in maintaining health and fitness. But a growing number of researchers, including those at the American Sleep Research Society, are working to change that.

Set a fixed wake-up time each day and stick to it, even on weekends. The more your weekend and weekday sleep schedules differ, the harder it will be to fall into a natural rhythm. Avoid eating or drinking anything but water or small amounts of fruit, milk or green tea in the hours before bed. Also, don’t watch TV or read in bed, since this can distract you from falling asleep.