How To Stay Fit and Healthy: 9 Habits of People Who Always Stay Fit

In order to keep up with our action-packed lives we need energy, energy that we have more of when we take care of our body, mind and soul. For those who always stay fit, it’s all about the adoption of good habits into their daily routine.

Morning Routine

1. Wake up early

Early-rises are more pro-active, use the extra time to exercise, to meditate or get a good breakfast to stay fit all day long.

  • Get up 5 minutes earlier each day until you reach your goal getting up time.
  • Get moving as soon as you wake up with some stretches or a morning run.

2. Eat a great breakfast

A healthy breakfast is a great way to give you the energy you need to start the day. Your meals should consist of:

  • 25% Protein: Try eggs, nut butter, yogurt.
  • 25% Carbohydrates: Try wholegrain toast, cereal, pancakes.
  • 50% Fruit or Veg.: Try super foods such as blueberries or potassium-packed bananas.

At Work

3. Drink Water throughout the day

Drinking water ensures that you are properly hydrated and thus feel less fatigued and leads to stay fit.

  • Start your day with a cup of hot water and lemon to aid with digestion.
  • ┬áKeep a bottle of water close by to remind you to keep sipping.

4. Get up and move

Our bodies were not designed to be sedentary, and science shows a short walk around the office can reverse vascular dysfunction.

  • Exercise at your desk by performing chair squats while you work. Stand up and sit down 10 times, and repeat 3 times.
  • Use a standing desk or take a walk around the office every half hour.

Lunch Break

5. Bring your own lunch

Prepare your lunch and snacks at home, so you can choose the ingredients you eat.

  • Always carry snacks like a pot of nuts or carrot sticks.
  • Include low-density foods like broccoli and brown rice to avoid overeating.

6. Do energizing exercises

Exercising in the middle of the day helps boost concentration, energy and reduce stress. Try:

  • Leg stretches: While sitting on a chair, bring one leg up and rest your ankle on the opposite knee, then stretch and bend forwards 4-5 times. Repeat with other leg.
  • Chest stretch: Sit on your chair and stretch your arms out to the sides until your chest rises and bring arms back down. repeat 5 times.

How To Stay Fit and Healthy


7. Keep fit on the commute home

The time you spend commuting can be used to improve both your mental and physical fitness.

  • Leave your bus or train a stop early and walk.
  • If you drive to the station, try swapping the drive with walking or cycling.

8. Eat at the right time

Eating food late at night can have a big impact on your quality of sleep.

  • Eat dinner at least 3 hours prior to your bedtime.
  • Eat complex-carbohydrates as a snack such as whole wheat bread, popcorn or fruit if you’re hungry before bed.

Before Bed

9. Prepare your body for a good night’s sleep

The way you feel while you’re awake depends on the kind of sleep you’re getting. Good sleep is vital in order to maintain good health and well-being.

  • Take a warm bath which is proven to relax the body for a good night’s sleep.
  • Switch off all of your screens 30 minutes prior to sleeping.
  • Perform low-intensity exercise. Try the bridge pose or legs up against the wall.

Adopting your daily routine to include these healthy habits will help to improve your energy levels, health and motivation. So choose one to get you started today, and feel the benefits that people who stay fit and healthy feel.

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