Tips to Stay Fit, Stay Healthy and Stay Clean

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Staying healthy physically can help you stay healthy emotionally too. If you’re eating the right food and keeping fit, your body will be strong and help you to cope with stress and also fight illness.

Eating well and exercising often will also help you stay in good health later in life. Getting regular sleep is another really important way to stay healthy. Staying late at night can leave you feeling tired the next day. It can be difficult to break the habit of staying late at night. Nonetheless, try to aim for an 8-hour sleep each night.  

If you want to start your journey to having a better body to feel great, here are some tips:

Make A Habit of Doing Daily Exercises

Yes, at least make a habit of doing exercises daily for at least an hour. Exercise is a great way to relax after a long exhausting day. 

It is recommended to take at least half an hour to one hour of exercise every day if you can. You can build exercise into your daily or weekly routine and get your friends involved too which will help motivate you.

Exercise doesn’t have to mean taking part in a team sport or spending lots of money on expensive equipment. Try doing something you enjoy. It could be 

  • Walking
  • Swimming
  • Jogging
  • Ice skating
  • Skipping
  • Dancing
  • Yoga

Quick Tips : 

  • Go on a walk at a brisk pace for an hour
  • Jog and set certain intervals to sprint during that hour. 
  • Make sure you’re not in severe pain during your workout. 
  • Just a warning, your muscles will ache after a high-intensity workout. It may be irritating, but that means your body is changing for the better. 
  • Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

Eating the Right Foods and Portion Each Meal

Stay healthy by eating and drinking the right things can be hard to keep a healthy diet… most especially when there’s a temptation to eat sweets and junk food. But it’s important to get a balance in your diet of the right amount of each food group.

No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. 

Quick Tips: 

  • Fruits and vegetables are the best things to eat when getting into shape. 
  • Apples are great for making the stomach feel full for up to 3 to 4 hours. 
  • Green vegetables such as green beans and broccoli keep the digestive system clean and running.
  • Stick to lean meats like turkey and chicken. 
  • Seafood like shrimp and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. 

“Most importantly, make sure to portion what you eat.”

Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. 

This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used in your exercise.

Quick Tips on Taking A Portion of What You Eat:

  • Carbohydrates – like potatoes, pasta, rice, and bread. A portion should be about the size of a fist.
  • Protein from non-dairy sources – like meat, fish, beans, soya, and tofu. A portion should be about the size of a deck of cards.
  • Dairy – like milk and cheese. A portion should be about 200ml of milk, a matchbox size piece of cheese, or an average pot (125ml) of yogurt.
  • Fruit and vegetables – at least five portions per day. For fresh fruit and vegetables, a portion should be about a cupped hand. For dried fruit, a portion should be about half a cupped hand.

Moreover, a balanced diet also includes drinks. Your body needs to stay hydrated to keep healthy. 

Caffeine and Sugary drinks:

  • can cause mood swings
  • affect your energy levels, feeling full of energy before a “sugar low” where you may feel tired and grumpy
  • can make you put on weight if you have too much sugar
  • can give you trouble sleeping if you have them at night.

“It’s best to drink water and natural juices which don’t have loads of sugar.”

Get Enough of Sleep 

Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body’s batteries. 

Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means, take a small nap before exercising. You should only nap for about a half-hour. This will prevent you from staying up later in the night.

An important key to staying healthy is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you’ve always wanted.

Congratulations on taking a forward step to stay fit, stay healthy, and feel great! 

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