Regular exercise and physical activity promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers.

1. Fitness
Fitness means different things to different people
and Health has something for everyone, whether
you’re just getting started with a workout routine or
have been training since before TikTok was a thing.
Get our latest expert moves, pro-tips, and
recommendations for who to follow

2. Be active daily for mental health
Prolonged periods of inactivity are often the cause of anger,
frustration, lethargy and depression. On the other hand, those
who are active regularly experience a better mood, feel more
energetic, and overall enjoy a better life

3. Be active daily for physical health
Being active does not necessarily mean doing a 25km run daily, and
nor does it necessarily mean squatting double your bodyweight
daily.

4. Strength train and lift heavy
Almost every month there seems to some study that comes out with the
finding that strength training, including lifting heavy weights has multiple
health benefits. Starting from weight management, increased energy levels,
better glucose metabolism, etc there are many reasons why you must
strength train.

5. Check your BMI
A good way to calculate your ideal bodyweight is to use the BMI calculator.
Now I know that a lot of people feel that the BMI is not an accurate way to
measure ideal bodyweight, but in my opinion, unless someone has
unnaturally huge muscles thanks to steroids, the BMI is a reasonably
accurate calculator of one's ideal bodyweight. Again, it is not necessarily
perfect, but is pretty close for most people

6. Do cardio
Now cardio does not necessarily mean doing painfully long and slow
activities like distance jogging. It can also be done in a short time with
intense activities like sprinting, circuit training, kickboxing, etc

7. Maintain ideal flexibility and mobility
levels
Most people in their 20's have already lost a lot of flexibility that they
had when they were 5 years old. So you can only imagine how much
tighter they will get when they are in their 40's and 50's. The good
news is that it doesn’t have to be this way. You can improve your joint
mobility and flexibility levels as long as you work on it. You should be
able to touch your toes.

8. Flexibility and mobility workouts
Start your workouts with 10-20 minutes of joint mobility work,
and finish your workouts with 5-10 minutes of stretching, and
focus more on your tight areas. You can also do mobility and
flexibility work on your off days to get in extra activity and
improve faster

9. Eat a balanced diet
• I would also suggest that you get your nutrients from a variety of sources.
For example, don’t just rely on chicken for your protein, eat fish, eggs, red
meat, etc. Each source offers a different mineral and vitamin profile for you
to take advantage of. And yes, don’t forget to intake enough water for
optimal health.

10. Limit junk food
Let’s face it, we live in a society where we are surrounded by junk food, and trying to
resist it all the time, including when we go out with friends and family is likely to drive
you nuts. So once in a while your little indulgence will not kill you. In fact, many
experts claim that if 80% of your calories are clean, then you can have some fun with
the remaining 20%.

11. Limit alcohol
The same goes for alcohol, studies have shown that a glass of wine a day can
improve your health. Of course, you can get the same benefits without ever
consuming alcohol. But if you do like to have an occasional drink, then go on,
have it. I personally would suggest that limit alcohol to no more than three times
a week, and that too in a very small amount.

12. Avoid excess stress and emotional
negativity
Excess stress and negative emotions can really hurt your health, even
if you exercise everyday and eat well all the time. Yes, some amount
of stress is required in our lives to function well, and as long as we
have emotions, we will also experience frustration, anger,
depression, etc in our lives

13. Laugh and smile more often
I know this sounds a little too simple and
childish, but somehow a lot of us as adults,
often forget to have a good laugh and smile.
We become so obsessed with negative
emotions that we think that enjoying
ourselves and having a good time is almost
like a crime. Relax, and try to enjoy life in the
company of your friends and family regularly.

14. Get 6-9 hours of sleep every night
•
Our bodies recover and regenerate when we
sleep at night. And if you fail to get adequate
sleep, then you are inviting multiple problems.
Lack of sleep has been shown to cause
moodiness, increased cravings for sugary
foods, poor hormonal profile, reduced muscle
mass, etc.

15. Health is wealth