Achieving a healthy body, mind and soul is a challenging task in the current scenario. Many of us often complain of not having enough time or no time to take care of our health. Our health is our last priority, while social media, electronic devices, unhealthy eating habits, work etc are on top of this list. But, in reality, we all want to be healthy and fit.
So, to handle this situation, try asking a few questions from yourself. Like:
Am I feeling lazy or low in energy?
Or
Do I feel jealous of people radiating health and vitality?
If your answer is a ‘Yes’, worry not! You are not the only one. There are many people who want to stay fit and healthy. But, they don't know the right path to follow. The first criterion to stay fit and healthy, is to be highly motivated towards attaining his goals.
Physical fitness doesn't mean you have to hit a gym, go for fad diets or become a supermodel. It is important to nourish yourself both internally and externally to live a healthy life. This blog will guide you to achieve a healthy body, mind and soul.
How to Stay Fit and Healthy
Multiple factors affect your overall well being. Here are 5 key areas for you to focus on:
Nutrition: A balanced diet full of lean proteins, green leafy vegetables, fruits, good fats, and whole grains gives you the energy that your body requires to function properly. Ditch processed foods, sugary drinks and unhealthy fats to improve your health.
Physical activity: Introduce exercise or any physical activity in your daily routine to be fit and healthy. Physical activity does not only make you look good and healthy, but it works as a medicine for mental health too. Always aim for a high-intensity workout like HIIT or running for at least 75 minutes a week or a moderate-intensity workout like swimming, or brisk walking for at least 150 minutes per week. But, always remember that each body is different and some people may have health conditions which do not allow any physical activity or require low-intensity workouts. Make sure to get in touch with a professional before starting any physical activity.
Sleep: Do you know what our reset button is? It's Sleep! When we sleep, our body starts to repair itself. It starts regulating our hormones, repairs tissues and combines all our memories. 7-8 hours of quality sleep at night is a must for an adult to get fit and healthy. Create a relaxing bedtime routine free of screens and bright lights before bed. Try to optimise your sleep for a dark, cool and quiet environment.
Stress Management: Stress can create havoc on your mental as well as physical health. Therefore, managing your stress is very important. Learn to understand your stress triggers and find a coping mechanism to deal with stress. Practising Yoga, breathing exercises, meditation, and spending time in nature and with loved ones can help manage stress effectively. But do not hesitate to take a professional’s help if you are struggling to manage stress on your own.
Set Achievable Goals: Learn to set achievable goals according to your lifestyle, abilities, limitations and priorities. Break your main goal into smaller goals and try achieving one goal at a time. Concentrate on achieving these small goals rather than striving for perfection. Do remember to acknowledge and celebrate your smaller wins to keep yourself motivated. This will help you to achieve your main goal.
Keeping Fit and Healthy: Find What Moves You
What is the secret to sticking to an exercise routine? The answer is that building a sustainable fitness routine is important. Do what you like to do and don't just blindly follow others. If you hate running on a treadmill, ditch it and rather explore other activities like:
Martial Arts: Karate, Taekwondo, Kickboxing, Wrestling and Indian Martial Arts like Kalaripattayu, Kuttu Varisai, Gatka, Mallakhamb etc, are great options for a complete workout. And you get to learn self-defence and self-discipline as an added advantage.
Dance: Zumba, Aerobics, Hip-Hop, Salsa, Belly Dancing and Indian classical dance forms like Kathak, Bharatanatayam, and Odissi not only keep you fit but also tone your body and improve your posture.
Outdoor activities: Exploring outdoor activities like Hiking/ Kayak/ Swimming are also a good option. These activities when practised in nature give you mental peace as well along with a physically fit body.
Team Sports: Playtime was our favourite time of the whole day when we were kids. Then why not introduce an hour for a team sport in your schedule? Team sports like Basketball, Football, Cricket or Volleyball are great workout options.
Gym- Try Weight Lifting, or go for group fitness classes like HIIT for a more structured workout.
Smart Eating Habits to Be Fit and Healthy
Food is the main key to a healthy body, mind and soul. Here are some key strategies that you can follow for healthy eating:
Plan your meals and snacks: Planning your meals and snacks helps with portion control and making the right and healthy choices. Always pack and carry your food with you if you are travelling, enjoying outside with your friends or you are out for any work. This will help you in avoiding those unhealthy temptations for processed food.
Whole Foods first: Unprocessed or Whole foods like fruits, vegetables, lean proteins and whole grains are great sources of essential nutrients. These foods keep you energised and active throughout the day. Prioritizing whole, unprocessed foods is the right step to get fit and healthy.
Limit Processed foods: Processed foods packed with unhealthy fats, sodium, and added sugars contribute to weight gain, chronic diseases and a decrease in energy levels. To be fit and healthy, limiting the consumption of processed food is highly beneficial in achieving your goal.
Stay Hydrated: Around 60 % of an adult’s body is water. Therefore, keeping yourself hydrated is very important. Water is essential for our body to function properly. It helps in digestion and regulating body temperatures. Always aim to drink 8 glasses of water a day for your body to function properly considering your health, climate, and physical activity.
Also Read: https://www.heldyme.com/post/looking-for-healthy-snacking-try-these-7-alternatives-to-junk-food
Take Charge of Your Health and Fitness
Beginning a journey towards good health and fitness can be both exciting and challenging at the same time. Aim to achieve smaller goals first. Small and sustainable goals will help you to improve your overall health.
Always remember, that consistency is the key. Prioritizing your health, setting sustainable goals, stress management, physical activity, the right nutrition and a good night’s sleep will help you to stay fit and healthy.
While on this journey, don't forget to listen to your body. Take a break or seek medical professionals’ help when required.
FAQs
Which foods boost our stamina?
Chia seeds, flaxseed, Quinoa, salmon, oats, banana, eggs, tuna, lentils, greek yoghurt, etc are some of the superfoods that boost stamina.
How can I increase my stamina?
You can try out exercises like climbers, jump squats, jump lunges, cardio, etc to increase your stamina.
How can I stay fit and healthy naturally?
To get fit and healthy naturally, you should follow a balanced diet, with some sort of physical activity, a good night’s sleep and avoid smoking, alcohol or drugs.
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