5 Simple Tips For Staying Healthy and Fit

Since the COVID pandemic back in 2020, more people are taking interest in their health and wellness. More folks are eating healthier, going to the gym, avoiding toxic foods, drinking water, and so on. However, not everyone is quite fully up to speed.

Despite having heard all the reasons to change, and ways to do so, some people still haven’t quite made the transition. Maybe it truly is more difficult for some than others.

Regardless, this post will help you if you are ready to make that change. Although most of what you will see here may be things you’ve already seen or heard before, this post is more about me sharing what works for me, and what will hopefully work for you as well.

#1 Stretch

When you go out into daily life, it’s amazing how many people you see with tight, rigid posture. It almost looks as though years and years of stress has compounded internally, and a lot of that can be mitigated simply by stretching out.

I personally start every day with a good stretch. Starting from the neck and working my way down through my arms, torso, legs, hips, and back. As a result my body feels a lot looser, more flexible, and graceful than it probably would otherwise.

#2 Cut Out The Nonsense

Sugary foods, caffeine, alcohol, potato chips, fast-food. This stuff really isn’t doing anything good for you.

Many people don’t realize the effect that your gut health has on your overall bodily function. To sum it up very briefly, your gut has “bad” and “good” bacteria. The bad bacteria feeds primarily on sugar, and contributes to things like fatigue, mood-swings, brain-fog, and so on. The good bacteria feeds primarily on fiber and contributes to better energy levels, mental clarity, and better digestion.

Strive to intake more fiber, as well as nutritious proteins, healthy fats, and carbohydrates. For fats I eat a lot of coconut oil and avocado. For proteins I go with anti-biotic free, lean meats. And for carbohydrates I typically go with brown rice and potatoes. You can also utilize supplements and natural products if you want to make things easier. Multi-vitamins, shakes, and juices are all good options.

#3 Get Good Sleep At Night

Sleep hygiene has become a very popular topic over the past few years. Whereas in the past it was almost a point of pride to function off of low-sleep, and was seen as a way to be more productive, nowadays most people are aware that 7-9 hours is the standard.

I personally go to bed at 10:30 p.m. every night, and am up usually around 7:30 a.m. Creating a consistent schedule helps keep your body in a natural rhythm, and helps improve your sleep quality as well.

Keep your screen time low before bed or use blue-light blocking glasses. Avoid drinking excessive amounts of water late in the evening. Avoid things like caffeine and alcohol late in the day. Get natural sunlight early in the day and get in some exercise as well. These things will help ensure your sleep is as restful and restorative as can be.

#4 Exercise

Even if you don’t have plans to become a bodybuilder, fitness model, CrossFit enthusiast, or MMA fighter, getting in regular exercise throughout the day can help your body tremendously.

I personally enjoy weightlifting, running, and bike-riding, but the truth is that you don’t have to exercise all that intensely to see benefits. Even just taking a 10-minute walk is enough to improve your digestion, balance your hormones, and improve your circulation.

Some people prefer to find hobbies that give them a workout without it feeling like a “chore”. Back when I used to train jiu-jitsu, I was actually surprised to learn that some of the instructors don’t weight train or exercise at all outside of practicing BJJ. Drilling, sparring, and instructing BJJ was enough to keep them in shape, and the same can be said for basketball, pickleball, yoga, or most other sports.

#5 Breathe

Considering the impact that it has on your body, it’s surprising that more people don’t list good breathing habits as a significant aspect of good health and wellness.

Breathe deep into your diaphragm, pause briefly in between breaths, and release the breath slowly and without force. Keep this going throughout the day, and monitor when your breath becomes shallow, overly-fast, or frozen.

There are guided meditation apps that can help you perform breathing exercises geared specifically to what your needs are, from getting energized in the morning, to getting ready for bed at night, or calming down before heading out for your daily festivities. And there are other books and resources available online if you want to learn more about the effect your breath has on your overall health and well-being.

Good Habits Lead To Good Health

The 5 things I listed above are just some of the basics. As you can see, there is nothing there that requires a significant monetary investment. You don’t have to hire a nutritionist, personal trainer, or life-coach, although you certainly can if you want to.

Really it just comes down to maintaining a few simple, good habits throughout each day. Stretch, eat healthy, get good sleep at night, exercise, and breathe. It’s really as simple as that.

Thank you for taking the time to read. I hope you have enjoyed, and I look forward to seeing you on the next article!