How to be fit and healthy: your A to Z guide | Viewsbank

How to be fit and healthy: your A to Z guide

“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” – William Londen

Being fit and healthy doesn’t have to be difficult. And it certainly doesn’t mean that you have to eat quinoa, chicken and steamed brocolli for every meal. In fact, there are lots of effective and less painful habits you can put into practice that will help you on your journey.

In a recent poll, we asked you how many times a week on average you exercise. The response was pretty positive, with most respondents doing some form of exercise each week.

16% said that they exercise more than 4 times a week, with 14% doing between 1 to 3 exercise sessions a week.

29% of you exercise between 1 and 3 times a week, and 15% exercise at least once a week.

It is evident that we’re doing more and more to try and live a healthy lifestyle, but there are definitely other steps to incorporate into our daily routines that are as easy as ABC.

So here they are:

  • Avoid processed foods and artificial sweeteners
     
  • Breakfast. This is the most important meal of the day. Focus on fueling your body with proteins, fruit and whole grains
     
  • Colourful foods. Set yourself up for success by making your meals as colourful as possible using a variety of vegetables, fruits and grains
     
  • Drink more water. Your body needs water to function properly. If you don't like plain water, try adding flavours using fresh fruit and veggies like cucumbers, mint, etc
     
  • Eat seasonally. According to a study, fewer than 1 in 10 Brits know when some of the UK’s most well-known fruit and veggies are in season. By doing shopping seasonally, you'll get the most nutrients from your food because it's at its freshest point
     
  • Find your local farmer's markets. This will help you eat more seasonally, and also encourage you to try out different vegetables and fruits
     
  • Get outside. Get yourself out of the house each day to soak up some natural Vitamin D. Maybe go for a walk, or get on your bike. This will boost your immune system and engery levels! Here’s why you should get outside every day
     
  • Hire a personal trainer. This isn’t for everyone, but it is a really great way to stay in shape and help you stay on track with your fitness goals
     
  • Imagine your ideal self. Focus on yourself and set achievable goals
     
  • Junk food cleanse. Go through your cupboards and fridge, and either throw out all the junk food OR make a pact with yourself that when it runs out, you will not buy more
     
  • Keep a food diary. By keeping a log of what you eat, you'll be able to see patterns of overeating, stress eating, etc
     
  • Lean proteins. Never underestimate the power of lean proteins. Focus on proteins like chicken breast, turkey, eggs, and raw nuts
     
  • Meal plan. Sit down for an hour or so each week and plan out your meals. This will help you stay on track and avoid having to improvise and end up with potential unhealthy meals
     
  • Nap when you’re tired (and able to!). Sometimes all we need is a quick nap. Taking short breaks for yourself is a great way of boosting your enegry naturally
     
  • Omega-3s. Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Excellent sources include tuna, salmon, flax seeds, walnuts, leafy greens and hemp seeds
     
  • Prepare your lunch the day before. Often, when working in an office, it's easy to make too many trips to the shop or food stand. Try to pack your lunch to avoid buying unhealthy options
     
  • Quit making excuses. Living a healthy lifestyle can feel like a chore sometimes, but it really doesn’t have to be this way. Make a list of why you want to be healthy. No more excuses
     
  • Reduce stress. Reduce your level of stress by looking after yourself more. Don’t be afraid to take time to make yourself happy
     
  • Share your goals with friends and family. By doing this, you are making yourself more accountable
     
  • Treat yourself. It’s important to still treat yourself whilst living your new healthy lifestyle. It’s okay to have that slice of cake, or a glass of wine
     
  • Understand your body and your cravings. You’ll be able to combat your cravings in lots of ways with alternative food choices
     
  • Vegan or vegetarian once a week. Try to go one day a week without eating animal proteins (some people call it Meat-free Monday.)
     
  • Whole food diet. Try focusing on eating a whole food diet. This is a diet that includes lean proteins, fruits, vegetables, and whole grains
     
  • eXercise. Try and exercise at least 2 – 3 times a week as this can be extremely beneficial to your body as well as your mind. Schedule your exercise in to your daily routine to make sure you don't skip it
     
  • Yoga. Yoga is a great way to relax and strengthen your core. It really helps you focus your breathing and keeps your stress in check
     
  • ZZZs. This is a very important step. Make sure that you get plenty of sleep. Try to avoid looking at screens and searching the web until late at night. Maybe pick up a book, or do some meditation before bed
     

Here’s what some of our members do to keep fit and healthy:


“I use my bike about 5 times a week and do about 150 to 200 miles a week”

“I do 30 minutes a day on my exercise bike and go for a walk when the weather is fine but no hard graft”

“I exercise every day by walking my dog for at least 2 hours every day. On a normal day I will walk 5-7 miles a day”

“I go to the gym and walk the dog. Play tennis and badminton”

 

How do you stay fit and healthy? We’d love to hear what works for you. Let us know in the comments below.

 

Comments

i have my own plan eat healthy go brisk walks daily and stop reading whats good for as next week it will be all change 

breakfast is very important, energy is needed for concentration on you day.

Good diet and lots of exercise. It's common sense really!

I try my best by eating healthy cycle hust once a month and walk a good few times a week.. Keep smiling and try to look for the best in people 

I have w, bix... And orange juice.. I take regular strolls..

Daily movement and exercise very beneficial for post menopausal women and can kick start 

weight loss. Reduction in processed carbs also good

This is all very well and good but I leave the house at 5am each morning and do not return until about 9pm at night. I work in London but live in the Midlands.

When do you think I have time to prepare breakfast/lunch or do 30 minutes on the exercise bike?

Great ideas but sadly not for people who work full time and have a long commute each day