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5 Easy Ways To Stay Healthy And Fit

5 Easy Ways To Stay Healthy And Fit

Getting into the habit of eating well and working out consistently is hard enough. Staying healthy and fit is even harder. Until you get into a good rhythm and form healthy habits, it can be challenging to figure out how to stay at your physical best without obsessing over it.

Here are five easy habits you can start forming today to help you stay healthy and fit for the long-term.

 1. Buy fewer processed foods at the grocery store

All the foods we eat are processed in some way, but foods that undergo chemical processing, which means they are made from ingredients that aren’t real, thus making them high in sugar and low in the nutrients we actually need to fuel our bodies and keep us healthy, should be avoided.

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As a general rule, try to limit the number of prepackaged, nonperishable food items you have in your grocery cart at checkout, foods such as chips, granola bars and frozen meals. Purchasing perishable items, such as yogurt, bread and fresh produce, is a sign that what you’re buying more closely resembles foods your body can easily digest and use for fuel.

2. Make exercise part of your everyday life

Just because you don’t live at the gym or own your own fitness gear doesn’t mean you can’t stay fit. Sometimes it’s the small actions we add into our daily lives amidst other activities that make all the difference.

Find creative ways to stay active no matter how busy your schedule is. There might be days that you really don’t have time to head to the gym, even when you want to. You can do squats and stretch while you’re on the phone. Invest in a standing desk or put together a makeshift version if you sit a lot during the day. Walk instead of drive, if it’s practical. Ask a client or co-worker if he or she would rather talk and walk instead of sitting down for coffee.

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 3. Eat more than three times a day

We’re used to eating three large meals a day because that’s what our ancestors did when they first came to the New World. You probably base when you eat off of your school or work schedule: a decent breakfast in the morning, a light lunch in the middle of the day and a hearty dinner after a long, nine-to-five workday. When you do get hungry in-between, you’ll usually either grab a vending machine snack or wait until your next meal, which can lead to unintentional overeating.

Eating smaller meals more often—yes, that means snacking—can help you be more mindful of how much you’re eating, and when. The best way to manage eating smaller meals more frequently is to learn to eat when you’re hungry, stop eating when you’re full and refrain from eating out of boredom or stress. You can pack healthy snacks for yourself during the day, which we’ll talk more about next.

 4. Prepare snacks in advance

Sometimes we end up eating too much junk food just because it’s easy to grab and munch. When you’re crunched for time or trying to multi-task, putting in the effort to slice an apple and find the almond butter in the back of the refrigerator isn’t going to make the top spot on your priority list. You’ll reach for the bag of potato chips instead—no preparation required.

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These don’t have to be complicated snacks. It can be something as simple as sticking a bag of popcorn in the microwave and pouring it into a plastic bag or making your own kale chips the night before to carry with you. If you buy fresh fruits and vegetables at the grocery store, cut them up and store them in the fridge right away for easy access the next time you’re home and hungry for a snack.

5. Write down a detailed description of what being healthy means for you personally

The biggest mistake we make when we decide to start living healthier is using someone else’s parameters to shape our new lifestyle. One person’s fitness routine and dietary habits are not a standard you are required to follow. The key to staying healthy and fit is figuring out your own definition of health, and deciding how you’re going to stick to it.

You might define being healthy as getting six to eight hours of sleep every night, working out for 30 minutes three times a week and eating all five food groups every day. If that’s what you can manage what’s going to work with your schedule, there is no right or wrong. Write down how you plan to modify your lifestyle and let that description shape your actions.

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Conclusion

The path to healthy living doesn’t involve sudden, drastic changes. Adopting a healthier lifestyle involves looking at where you’re at, picturing where you want to be and figuring out how you can incorporate gradual, subtle modifications to your normal routine.

By taking it one short, simple step at a time, you’ll be on your way to a happier, healthier, more fulfilling life in no time.

Featured photo credit: Dr. Abdullah Naser via flickr.com

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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