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Survival Fitness Plan Blog/General Health and Fitness/Top 35 Health and Fitness Tips You Can Benefit From

Top 35 Health and Fitness Tips You Can Benefit From

Check out my top 35 health and fitness tips everyone should be following

It can be difficult to decide which daily health and fitness tips are actually worth trying, especially since there are so many tips floating around out there. In an effort to make your life a bit easier, we've listed a few of our favorite healthy strategies and how to start eating healthy and exercise.

op Tips To Stay Healthy And Fit

1. Stay hydrated

Regardless of whether you are going to spin class, boot camp, or any other exercise, hydration is essential to staying energized and having a great workout. When it comes to hydration, however, you shouldn't take just anything.

For example, electrolyte-loaded athletic drinks may contain unnecessary calories, so drinking water is fine until you have exercised for more than an hour.

But if you are working out longer and harder, feel free to drink regular Gatorade-type drinks (and consume their calories), which can give you a helpful replenishment boost. You don't need to worry if you like to drink something refreshing during your fitness regime. There are now low-calorie sports drinks to choose from, so check your grocery aisles.

2. Find a workout partner

Working out with a friend keeps you motivated, but it's important to find someone who inspires rather than discourages you. If you have a bunch of exercise-loving friends, see who meets these criteria. Can you both exercise regularly? Do they support your goals (not disparage them)? Lastly, is your buddy capable of keeping up with you during key workouts or even pushing your limits? If you have someone who meets all three requirements, contact them.

3. Stock your fridge with healthy food

Although there are a lot of good-for-you foods out there, there are some key ingredients that will make reaching your weight-loss goals much easier. Eating healthy while working out is essential.

Don't forget to place these three diet-friendly items in your shopping cart next time: 

  • balsamic vinegar (fluffy, low-calorie dressing for vegetables)
  • ​ in-shell nuts (protein and fiber keep you satisfied) 
  • ​ fat-free plain yogurt or Greek yogurt (creamy and comforting)

4. Relax those aching muscles

You’ll likely feel the effects of a hard workout (sore thighs, tight calves, etc.).

Fortunately, you can relieve post-workout aches by submerging your lower body in a cold bath for 10 to 15 minutes. Make sure the water is 50 degrees Fahrenheit or colder.

The trick helps reduce soreness for athletes after training sessions. In order to aid in training recovery, athletes should consider getting one or two massages per month as part of their preparation for an important race.

5. Keep your sweet tooth in check

You can't seem to stop craving sugar in the middle of the night? Even in the late hours of the night, fruit can satisfy your sweet tooth without pushing you over the calorie edge. Enjoy apple slices with nut butter (such as peanut or almond) or fig halves spread with ricotta instead of eating that chocolate cake siren.

6. Invest in comfortable sneakers

Bottom line: You shouldn't buy kicks that hurt. The shoes you buy should be comfortable from the moment you put them on. Your feet swell during the day, so you’ll want to shop in the evening when they're at their biggest. Also, make sure the sneakers are roomy enough for you to wiggle your toes just enough. You should be comfortable from the get-go, but they'll be even more so after you've put 20 to 40 miles on them.

7. Tune in to your favorite songs

You can get into a groove with music while running (just make sure it isn't too loud, otherwise you won't hear the cars).

If you want to pick the perfect Spotify playlist, consider what gets you going. Don't feel obliged to download Lady Gaga's music because it's supposed to pump you up. Just listen to music that makes you feel positive.

8. Know when and how often to check weight

When you start a new diet or exercise routine, it's natural to want to weigh yourself. Step on the scale first thing in the morning, before you consume  anything and before you begin your daily activities. If you want to get the most accurate results, be sure to check your weight at a consistent time—perhaps every week—and don't get discouraged if you get different results (remember: weight fluctuations are entirely normal).

9. Maintain a healthy portion size

Is your steak taking up more than half of your plate? Consider having your steak portion to a half. To get a healthy mix of proteins, fats, and carbs, you should try to fill half your plate up with veggies or a combination of veggies and fresh fruit. Healthy portioning while working out is very important.

10. Drink alcohol slowly

Try to order a glass of water between cocktails if you know you will be drinking more than one drink. This will help you avoid consuming more calories than needed. You don't have to drink boring water, however. Choose the sparkling variety with a citrus wedge in a martini or highball glass for a festive touch. This is one the best fitness tips for daily routine.

11. Plan your runs in advance

If you have a 5K or 10K race on the calendar, you should think about what you'll eat the morning of the race. It should be something that will keep you fueled and  easy to digest.

While every person is different, you should always be able to have a good breakfast consisting of a small bowl of oatmeal and fruit or toast with peanut butter or cream cheese. Approximately 90 minutes before your run, eat about 200 to 250 calories (mostly carbs). And don't worry about missing your caffeine fix on race day. Coffee enhances athletic performance by making your mind sharper and may even give you extended energy.

12. Don’t worry about cheat days

You enjoyed that giant ice cream sundae at your niece's birthday party, but feel guilty about it? You shouldn't; putting on a pound of fat requires 3,500 calories. In reality, a single day of bad eating doesn't usually lead to significant weight gain. The most important part is what you do the next day, then the day after that, so don't get off-track, but don't overdo it either. Both starvation and excessive physical exertion are unhealthy options. 

13. Prepare for the run

Make sure you pack these essentials:

  • a watch to log the time (or a fancy GPS to track your mileage)
  • ​ a cell phone
  • ​ great music  an iPod
  • ​ a RoadID bracelet (includes all your vital information, $20, roadid.com) 
  • ​ sunglasses (when it's sunny)
  • ​ Reducing glare can reduce squinting, therefore releasing tension in your shoulders. This is good for your performance since relaxing your muscles conserves energy during exercise.

14. Add a little bit of spice to your food 

No matter how many tasty fruits and vegetables you consume, it's easy to get into a diet rut. How can you avoid this? Make sure you have plenty of spices, fresh herbs, and lemons on hand when you're cooking. Spices, herbs, lemon zest, and lime juice can liven up a dish and your diet by just adding a little bit of flavor.

15. Know when to step it up

What's the best way to know when to increase your exercise? For half-marathons and longer races, the general rule is to increase miles run by 5 to 10 percent each week.

It's harder to stick to a workout program than to begin one. As soon as you are seeing results, you run into another problem: complacency. A habit of sticking with one routine—or of keeping a certain part of a routine—can stifle progress. There are times when unforgiving rep schemes and punishing but judicious rest embargoes are needed.

16. Make your dessert healthy

You won't be left out of the fun next time your family and friends decide to go for an ice cream run! Make sure you order a kiwi, pineapple, and strawberry ice cream sundae, piled high with diced fruits. This tasty treat will satisfy any cravings and provide a serving of delicious fruit. It is one of the best ways to stay fit and healthy.

17. Replace your shoes

Running shoes tend to break down after around 300 to 350 miles. Even if you might still have your favorite pair in good condition, you should not keep running in them. The glue and other materials that make up a shoe tend to break down under ultraviolet light. No matter how many miles your sneakers have, if they're more than two years old, recycle them (check out oneworldrunning.com or recycledrunners.com), because there's a good chance they've already started deteriorating. As a general rule, keep track of how many miles you've put on them. It can be tedious, but hey, it'll be worth it when you realize just how far you've come.

18. Get the support you need

Yoga sports bras might be perfect for mountain poses, but when it comes to running, you'll need a sports bra that lets you lock your chest in during all that working out.

What should you be looking for? Sports bras with a loose fit around the chest will allow you to expand your ribs and diaphragm more efficiently. Nevertheless, they should also fit properly. Look for a cup that is made of comfortable material (such as a soft compression fabric; search for the words "compression" and "breathability").

19. Get rid of those side stitches

You know the feeling: that sharp pain just below the rib cage that appears when you're working out vigorously. It is known as the side stitch, and it can be inconvenient—especially if it prevents you from working out.

If the ache bothers you, press your fist below your rib cage and breathe deeply from your belly while you take 10 steps (so you can get back to running). About 30 seconds after you start feeling the pain, it should subside, so you can continue working.

20. Get your body moving to the beat

Tired of your elliptical, your bike, or your workout DVD? You need to switch up your exercise routine. Get moving and shake it off. Put together a playlist of your favorite "cut a rug" tracks, then crank it up and start dancing. Make it even more fun by inviting your friends over and getting grooving (and laughing) together. Each of you will burn about 200 to 600 calories an hour.

21. Fuel your fitness

Do you plan to pick up the pace tomorrow? Make sure you eat healthy foods to keep you going. Choose a high-carbohydrate breakfast, one similar to what you'll eat on race day, so you can figure out what foods digest best (for you). Try peanut butter or low-fat cream cheese on whole-grain breads. Then, after your workout, you should eat a well-balanced meal to help with your recovery. My favorite dish is one or two pieces of French toast and some fruit. It's the perfect ratio of protein to carbohydrates for my recovery.

22. Put an end to peer pressure

No matter how healthily you eat and exercise, it can be challenging to stick to your plan if your partner, coworkers, or friends do not share your healthy eating habits. What can you do? Try getting your partner a pizza with a lot of veggies and less  cheese, and supplement it with a side salad. At your workplace, suggest a "make it healthy" day and bring in baked pears with cinnamon or mini fruit-and-nut muffins instead of brownies and blondies.

23. Enjoy your carbs

It's easy to be tempted to take drastic measures to lose weight, such as cutting out carbohydrates. Be aware that some delicious foods such as brown rice, pumpernickel bread, and even potato chips have resistant starch, which can increase your metabolism and keep you fuller for longer, so you'll need less to feel satisfied.

24. Take a real lunch break

According to a study in the American Journal of Clinical Nutrition, eating your lunch at the computer may lead to mindless grazing. In the 30 minutes after eating their midday meals, people who had been playing a computer game while they ate their lunch ate more cookies than those who had not been gaming. Make it a point to spend 20 minutes a day eating in your conference room (or outside).

25. Slather on sunscreen! 

You can't deny it: Exercising outdoors gives you a breath of fresh air! However, you also get exposed to harmful UV rays at the same time. Choose a sweat-proof sunscreen with SPF 30 or higher, a lip balm with SPF 15 or higher, a lightweight hat, and sports shades. Look for sunscreen labels that say "water-resistant" or "waterproof," which are (terms regulated by the FDA). Consider replacing your white T-shirt with one that offers UV protection (at least a  30-UVP rating; a white T-shirt has a 10-UVP rating). You'll find the sun's rays are strongest from 10 a.m. to 4 p.m., so you might consider working out before or after work.

26. Slim down your snack

There's nothing you can do about that 3 p.m. hunger pang. It is fine to eat something to hold you over until dinner (and we encourage you to do so! ), but certain choices are more appropriate than others. Consider dipping fruit or sliced veggies in hummus instead of running to the vending machine.

27. Chafe-free running

Chafing isn't fun at all. This rash (caused by moisture and friction) can occur on your thighs, under your arms, and even around your sports bra. You can prevent the next occurrence by rubbing anti-chafe sticks in places that may chafe. When you run long distances or do tough exercises, chafing is most likely to occur so save your moisture-wicking shirts for these times. Nike, Asics, and Under Armour all make quick-dry shirts.

28. Get healthy fast food

Are you working late tonight and in a hurry to get dinner? There's no need to worry. You can make an informed decision about what to order if you look up the nutrition facts online before you go to a fast-food restaurant. The majority of quick-service restaurants have one or two relatively healthy options. Choose from salads, chili, or chicken grilled over bread.

29. Increase your fiber intake

Fiber is one of those nutrients that keep you full and fueled all day long, along with protein and healthy fats. Fiber is your friend when it comes to losing weight and getting fit. An American Heart Association study found that participants who consumed 30 grams of fiber daily lost weight and improved their heart health. Keep your health and weight in check by aiming for 30 grams of fiber every day!

30. Start your day with a workout

Yes, getting out of bed in the morning to work out can be tedious. The study from Appalachian State University found that a 45-minute early morning run can cause your metabolism to spike, resulting in an additional 190 calories burned throughout the day.

31. Get into the habit of it

Even just getting out of the door can be exhausting when you take up running. Where are your shoes? A bottle of water? Which route will you take? Physical activity is a sustainable behavior when it is done regularly and planned for. Skipping sessions does not.

32. Consider exercise's mental benefits

While being active has obvious physical benefits, it is only after you begin exercising regularly that you realize how significant an impact it can have on your mental health. Avoid letting your mind drift to the past or future while you exercise, and focus on your workout rather than the stress you might be experiencing at work or in your personal life. Try Headspace's free guided running and mindfulness sessions, offered in partnership with the Nike+ Run Club app, one of the best health and fitness tracker apps.

33. The importance of sleep cannot be overstated

People who sleep very little tend to pride themselves on it as if it were a sign of how dedicated they are to life. Get the recommended seven to eight hours of sleep to lead a healthy lifestyle, as it provides energy for your exercise and can have an impact on dietary choices. A 2016 study found that people ate an extra 385 calories after a night of limited sleep. You lose (weight) if you snooze.

34. Keep it short and to the point

You don't have to spend an hour working out. For regular, longer sessions, you must promise yourself that you'll make time and adjust your schedule accordingly. If you're pressed for time, a well-structured 15-minute workout will be highly effective.

35. Do not ignore your pain

Injury derailments are swift, and many serious injuries begin as mild niggles you think you can push through. A few days of rest are better than being bedridden for several months. In case you feel the urge to hit the gym, focus on a different part of the body than the one that bothers you.

The Road Ahead

You can easily keep your body strong, tough, and healthy as you move through your 30s, 40s, and 50s by following the tips mentioned above. Staying on top of the latest developments in digital healthcare can keep your fitness levels high despite your age.

Fitness methods based on traditional methods are slowly being replaced with more targeted, innovative, and competent alternatives. Machine learning, AI, and cloud computing are utilized to develop fitness trackers, glucometers, and other trackable data points. Embracing this advancement in technology can provide an in-depth understanding of your health problems and personalized tips about disease prevention and improving health. 

By following these above-mentioned health tips you achieve an overall healthy lifestyle. An active lifestyle can protect you from chronic illnesses and long-term diseases. Your self-esteem and self-image are enhanced when you feel good about yourself and take care of your health. Take care of your body by doing what is best for it.

Frequently Asked Questions

Can short workouts be effective?

Indeed. Although longer is better, you can get by with short bursts of activity if you don't have much time. As a guideline, the CDC recommends 150 minutes of moderate-intensity aerobic activity each week (such as walking or biking at a medium speed), plus two sessions of muscle-strengthening activity. By exercising for 10 minutes several times a day, you can reach this goal and remain healthy.

Is it healthy to drink a glass of wine daily?

It isn't for everyone. The consumption of small amounts of alcohol may lower the likelihood of heart disease, stroke, and diabetes. Drinking too much can damage your liver and heart, as well as cause breast, colon, and other types of cancer. Don't start drinking if you don't already. Do not drink more than one drink per day if you are a woman, and two if you are a man.

Can I be fat and healthy at the same time?

There is no consensus among experts. A study found that heavier people are more likely to live longer than lighter people, but most studies show that those carrying extra weight are more likely to get heart disease, cancer, or die early. It is best to get healthy as soon as you can. Eat a healthy diet and stay active on a daily basis. Drop a few pounds if necessary.

Did you find these tips to be healthy and fit useful? If so, please share this this article with your friends.

Article by Sam Fury

Sam Fury is the creator and owner of the Survival Fitness Plan.

He has had a passion for martial arts and outdoor pursuits since he was a young boy growing up in Australia.

As a young adult he joined the military and studied outdoor leadership in college. After that, to further his skills, Sam started traveling to learn from the best in the world in various fields related to the Survival Fitness Plan including various martial arts in China, SE Asia and Brazil, Parkour in Singapore, Surf Life Saving in Australia, and others. 

These days, he still enjoys learning new things, traveling and sharing what he has learned via the Survival Fitness Plan. 

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