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hen it comes to exercise, we think about how to "get" fit. But often, starting out is not the problem. "The big problem is maintaining it," says Falko Sniehotta, a professor of behavioural medicine and health psychology at Newcastle University. The official UK guidelines say adults should do strength exercises, as well as 150 minutes of moderate activity, or 75 minutes of vigorous activity, every week. According to the Health Survey for England in 2016, 34% of men and 42% of women are not hitting the aerobic exercise targets, and even more - 69% and 77% respectively - are not doing enough strengthening activity. A report from the World Health Organization last week found that people in the UK were among the least active in the world, with 32% of men and 40% of women reporting inactivity. Meanwhile, obesity is adding to the chronic long-term diseases cited in Public Health England's analysis, which shows women in the UK are dying earlier than in most EU countries.

We all know we should be doing more, but how do we keep moving when our motivation slips, the weather takes a turn for the worse or life gets in the way? Try these 25 pieces of advice from experts and Guardian readers to keep you going.

1 Work out why, don't just work out

Our reasons for beginning to exercise are fundamental to whether we will keep it up, says Michelle Segar, the director of the University of Michigan's Sport, Health and Activity Research and Policy Center. Too often "society promotes exercise and fitness by hooking into short-term motivation, guilt and shame". There is some evidence, she says, that younger people will go to the gym more if their reasons are appearance-based, but past our early 20s that doesn't fuel motivation much. Nor do vague or future goals help ("I want to get fit, I want to lose weight"). Segar, the author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness, says we will be more successful if we focus on immediate positive feelings such as stress reduction, increased energy and making friends. "The only way we are going to prioritise time to exercise is if it is going to deliver some kind of benefit that is truly compelling and valuable to our daily life," she says.

2 Get off to a slow start

The danger of the typical New Year resolutions approach to fitness, says personal trainer Matt Roberts, is that people "jump in and do everything - change their diet, start exercising, stop drinking and smoking - and within a couple of weeks they have lost motivation or got too tired. If you haven't been in shape, it's going to take time." He likes the trend towards high-intensity interval training (HIIT) and recommends people include some, "but to do that every day will be too intense for most people". Do it once (or twice, at most) a week, combined with slow jogs, swimming and fast walks - plus two or three rest days, at least for the first month. "That will give someone a chance of having recovery sessions alongside the high-intensity workouts."

3 You don't have to love it

It is helpful not to try to make yourself do things you actively dislike, says Segar, who advises thinking about the types of activities - roller-skating? Bike riding? - you liked as a child. But don't feel you have to really enjoy exercise. "A lot of people who stick with exercise say: 'I feel better when I do it.'" There are elements that probably will be enjoyable, though, such as the physical response of your body and the feeling of getting stronger, and the pleasure that comes with mastering a sport.

"For many people, the obvious choices aren't necessarily the ones they would enjoy," says Sniehotta, who is also the director of the National Institute for Health Research's policy research unit in behavioural science, "so they need to look outside them. It might be different sports or simple things, like sharing activities with other people."

4 Be kind to yourself

Individual motivation - or the lack of it - is only part of the bigger picture. Money, parenting demands or even where you live can all be stumbling blocks, says Sniehotta. Tiredness, depression, work stress or ill family members can all have an impact on physical activity. "If there is a lot of support around you, you will find it easier to maintain physical activity," he points out. "If you live in certain parts of the country, you might be more comfortable doing outdoor physical activity than in others. To conclude that people who don't get enough physical activity are just lacking motivation is problematic."

Segar suggests being realistic. "Skip the ideal of going to the gym five days a week. Be really analytical about work and family-related needs when starting, because if you set yourself up with goals that are too big, you will fail and you'll feel like a failure. At the end of a week, I always ask my clients to reflect on what worked and what didn't. Maybe fitting in a walk at lunch worked, but you didn't have the energy after work to do it."

5 Don't rely on willpower

"If you need willpower to do something, you don't really want to do it," says Segar. Instead, think about exercise "in terms of why we're doing it and what we want to get from physical activity. How can I benefit today? How do I feel when I move? How do I feel after I move?"

6 Find a purpose

Try to move more at work. Illustration: Mark Long

Anything that allows you to exercise while ticking off other goals will help, says Sniehotta. "It provides you with more gratification, and the costs of not doing it are higher." For instance, walking or cycling to work, or making friends by joining a sports club, or running with a friend. "Or the goal is to spend more time in the countryside, and running helps you do that."

Try to combine physical activity with something else. "For example, in my workplace I don't use the lift and I try to reduce email, so when it's possible I walk over to people," says Sniehotta. "Over the course of the day, I walk to work, I move a lot in the building and I actually get about 15,000 steps. Try to make physical activity hit as many meaningful targets as you can."

7 Make it a habit

When you take up running, it can be tiring just getting out of the door - where are your shoes? Your water bottle? What route are you going to take? After a while, points out Sniehottta, "there are no longer costs associated with the activity". Doing physical activity regularly and planning for it "helps make it a sustainable behaviour". Missing sessions doesn't.

8 Plan and prioritise

What if you don't have time to exercise? For many people, working two jobs or with extensive caring responsibilities, this can undoubtedly be true, but is it genuinely true for you? It might be a question of priorities, says Sniehotta. He recommends planning: "The first is 'action planning', where you plan where, when and how you are going to do it and you try to stick with it." The second type is 'coping planning': "anticipating things that can get in the way and putting a plan into place for how to get motivated again". Segar adds: "Most people don't give themselves permission to prioritise self-care behaviours like exercise."

9 Keep it short and sharp

A workout doesn't have to take an hour, says Roberts. "A well-structured 15-minute workout can be really effective if you really are pressed for time." As for regular, longer sessions, he says: "You tell yourself you're going to make time and change your schedule accordingly."

10 If it doesn't work, change it

It rains for a week, you don't go running once and then you feel guilty. "It's a combination of emotion and lack of confidence that brings us to the point where, if people fail a few times, they think it's a failure of the entire project," says Sniehotta. Remember it's possible to get back on track.

If previous exercise regimes haven't worked, don't beat yourself up or try them again - just try something else, he says. "We tend to be in the mindset that if you can't lose weight, you blame it on yourself. However, if you could change that to: 'This method doesn't work for me, let's try something different,' there is a chance it will be better for you and it prevents you having to blame yourself, which is not helpful."

11 Add resistance and balance training as you get older

"We start to lose muscle mass over the age of around 30," says Hollie Grant, a personal training and pilates instructor, and the owner of PilatesPT. Resistance training (using body weight, such as press-ups, or equipment, such as resistance bands) is important, she says: "It is going to help keep muscle mass or at least slow down the loss. There needs to be some form of aerobic exercise, too, and we would also recommend people start adding balance challenges because our balance is affected as we get older."

12 Up the ante

"If you do 5k runs and you don't know if you should push faster or go further, rate your exertion from one to 10," says Grant. "As you see those numbers go down, that's when to start pushing yourself a bit faster." Roberts says that, with regular exercise, you should be seeing progress over a two-week period and pushing yourself if you feel it is getting easier. "You're looking for a change in your speed or endurance or strength."

13 Work out from home

You don't need complex equipment. Illustration: Mark Long

If you have caring responsibilities, Roberts says you can do a lot within a small area at home. "In a living room, it is easy to do a routine where you might alternate between doing a leg exercise and an arm exercise," he says. "It's called Peripheral Heart Action training. Doing six or eight exercises, this effect of going between the upper and lower body produces a pretty strong metabolism lift and cardiovascular workout." Try squats, half press-ups, lunges, tricep dips and glute raises. "You're raising your heart rate, working your muscles and having a good general workout." These take no more than 15-20 minutes and only require a chair for the tricep dips - although dumbbells can be helpful, too.

14 Get out of breath

We are often told that housework and gardening can contribute to our weekly exercise targets, but is it that simple? "The measure really is you're getting generally hot, out of breath, and you're working at a level where, if you have a conversation with somebody while you're doing it, you're puffing a bit," says Roberts. "With gardening, you'd have to be doing the heavier gardening - digging - not just weeding. If you're walking the dog, you can make it into a genuine exercise session - run with the dog, or find a route that includes some hills."

15 Be sensible about illness

Joslyn Thompson Rule, a personal trainer, says: "The general rule is if it's above the neck - a headache or a cold - while being mindful of how you're feeling, you are generally OK to do some sort of exercise. If it's below the neck - if you're having trouble breathing - rest. The key thing is to be sensible. If you were planning on doing a high-intensity workout, you would take the pace down, but sometimes just moving can make you feel better." After recovering from an illness, she says, trust your instincts. "You don't want to go straight back into training four times a week. You might want to do the same number of sessions but make them shorter, or do fewer."

16 Seek advice after injury

Clearly, how quickly you start exercising again depends on the type of injury, and you should seek advice from your doctor. Psychologically, though, says Thompson Rule: "Even when we're doing everything as we should, there are still dips in the road. It's not going to be a linear progression of getting better."

17 Take it slowly after pregnancy

Again, says Thompson Rule, listen to your body - and your doctor's advice at your six-week postnatal checkup. After a caesarean section, getting back to exercise will be slower, while pregnancy-related back injuries and problems with abdominal muscles all affect how soon you can get back to training, and may require physiotherapy. "Once you're walking and have a bit more energy, depending on where you were before (some women never trained before pregnancy), starting a regime after a baby is quite something to undertake," says Thompson Rule. "Be patient. I get more emails from women asking when they're going to get their stomachs flat again than anything. Relax, take care of yourself and take care of your baby. When you're feeling a bit more energised, slowly get back into your routine." She recommends starting with "very basic stuff like walking and carrying your baby [in a sling]".

18 Tech can help

For goal-oriented people, Grant says, it can be useful to monitor progress closely, but "allow some flexibility in your goals. You might have had a stressful day at work, go out for a run and not do it as quickly and then think: 'I'm just not going to bother any more.'" However, "It can start to get a bit addictive, and then you don't listen to your body and you're more at risk of injury."

19 Winter is not an excuse

"Winter is not necessarily a time to hibernate," says Thompson Rule. Be decisive, put your trainers by the door and try not to think about the cold/drizzle/greyness. "It's the same with going to the gym - it's that voice in our head that make us feel like it's a hassle, but once you're there, you think: 'Why was I procrastinating about that for so long?'"

READERS' TIPS

20 Keep it bite-size
Alex Tomlin
I've tried and failed a few times to establish a consistent running routine, but that was because I kept pushing myself too hard. Just because I can run for an hour doesn't mean I should. Running two or three times a week for 20-30 minutes each time has improved my fitness hugely and made it easier to fit in.

21 Reward yourself
Neil Richardson
I keep a large bag of Midget Gems in my car to motivate myself to get to the gym, allowing myself a handful before a workout. Sometimes I toss in some wine gums for the element of surprise.

22 Call in the reinforcements
Niall O'Brien
I tapped into the vast network of fitness podcasts and online communities. On days I lacked drive, I would listen to a fitness podcast, and by the time I got home, I would be absolutely determined to make the right choices. In fact, I would be excited by it. Your brain responds very well to repetition and reinforcement, so once you have made the difficult initial change, it becomes much easier over time.

23 Use visual motivation
Siobhan King
I have kept a "star chart" on my calendar for the past two years, after having three years of being chronically unfit. I put a gold star on days that I exercise, and it's a good visual motivator for when I am feeling slug-like. I run, use our home cross-trainer and do a ski fitness programme from an app. My improved core strength has helped my running and ability to carry my disabled child when needed.

24 Keep alarms out of reach
Sally Crowe
If, like me, you need to get up early to exercise or it just doesn't happen, move your alarm clock away from your bed and next to your kit. Once you have got up to turn it off, you might as well keep going!

25 Follow the four-day rule
Joanne Chalmers
I have one simple rule which could apply to any fitness activity - I do not allow more than four days to elapse between sessions. So, if I know I have a busy couple of days coming up, I make sure I run before them so that I have "banked" my four days. With the exception of illness, injury or family emergencies, I have stuck to this rule for 10 years.

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How to stay fit forever: 25 tips to keep moving when life gets in the way

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hen it comes to exercise, we think about how to "get" fit. But often, starting out is not the problem. "The big problem is maintaining it," says Falko Sniehotta, a professor of behavioural medicine and health psychology at Newcastle University.

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Becoming fit and healthy should be a lifestyle choice that many of us wish to pursue, but it doesn't have to be as daunting as you may think. You don't have to spend every day at the gym or eat kale for every meal in order to stay fit and healthy.

Just by wondering how to stay fit and healthy, you're already on the right track! By proactively clicking this OriGym article for advice you're showing dedication to your new lifestyle, here we assist you even further by breaking down the following topics:

Feel free to also download our FREE prospectus too, where you will learn about all the courses that we offer.

Why is it Important To Stay Healthy and Fit?

From a young age, we're told that we should be living a healthy lifestyle, but you may be wondering just why is it important to stay healthy and fit?

Another reason in favour of being fit and healthy is that it can help to avoid any issues such as heart disease, high blood pressure, strokes, and diabetes.

What's more, obesity significantly increases the risk of thirteen types of cancer. The list includes pancreatic, oesophageal, and gallbladder cancers, which are among the hardest to treat.

Therefore, we can say that staying fit and healthy is important as there are links between obesity and a decline in life expectancy.

Furthermore, exercise may help to further improve mental health by reducing anxiety, depression, and low moods, whereas a balanced diet can also have a positive impact on our general wellbeing and strengthen our immune system.

This is just one example of how a positive dietary change can affect your body. For more examples check out our article on the benefits of healthy eating here.

Tips to Stay Fit and Healthy

If you're looking for ways to keep fit and healthy but have no idea where to start, check out our tips for being fit and healthy below. You'll be surprised by how easy it is to make these changes and start your journey towards a healthier life.

#1- Exercise Regularly

You probably already know that one of the main answers for 'how to be healthy and fit?' is to engage in regular exercise. Alongside a healthy diet, exercise is one of the most important ways to keep fit and healthy.

Even if your goal isn't necessarily to lose weight, it's important to do some form of physical activity to stay fit and healthy. This doesn't mean you need to perform high-intensity workouts every day but it's good to keep your body moving.

Activities such as brisk walks, water aerobics, riding bikes, and even housework are great low to moderate intensity ways to keep healthy and fit without trying too hard.

The results of this supported the notion that such activities yielded similar improvements in overall acute mood symptoms.

Regular physical activity is beneficial as it also reduces symptoms of depression and anxiety by increasing brain sensitivity for hormones like serotonin. This impacts the entire body and stabilizes our mood, happiness, and feelings of well-being.

#2- Stay Hydrated

Most of us worry we aren't drinking enough water, with the recommended daily intake of fluid ranging from 6-8 cups, or around 1.5 to 2 liters.

This recommendation includes water, low-fat milk, and sugar-free drinks like tea and coffee. However, water is probably your best option as it's simple and you can get it right from the tap.

If you find you suffer from headaches frequently or feel dizzy, this may be a sign you aren't drinking enough water.

Dehydration is when your body doesn't have as much water as it needs, but what are the symptoms of dehydration?

Urine that is dark in colour is a common sign people find when experiencing dehydration, as well as tiredness and dry lips, mouth, and eyes. Fortunately, dehydration is very easy to treat.

It's a simple way to stay fit and healthy - just make sure you drink more fluids throughout the day. Once you start drinking more, you'll find you become thirsty often, so it won't feel as much of a conscious effort to drink water.

This is especially important after exercise as your body loses fluids through perspiration. Be sure to drink plenty of water during and after workouts to replenish low levels.

#3 - Focus on Nutrition

Some may regard the rise in global obesity to be the fault of the availability of unhealthy foods. Fast-food chains are everywhere and the option for junk food is prevalent in most establishments like shopping centers, cinemas, and sports stadiums.

In the 1950s, most fast-food restaurants only had one portion size available, and meals typically contained far fewer calories than today. This kind of food was far less prevalent, and people didn't consume it as often.

After reading this you may be left questioning how to stay fit and healthy with all this temptation around us.

The best thing you can do is ensure you're eating a balanced diet that provides you with essential vitamins and minerals. Examples of these essential vitamins and minerals are Vitamin A, Vitamin D, Iron, and Calcium.

Foods you should incorporate into your diet are:

Eating a healthy diet may also help improve mood as foods that are high in sugar and fat, while providing a temporary boost in mood, often leave you feeling sluggish and depressed afterward.

If you want to get a healthier diet, why not try seeking help from a doctor or qualified nutritionist? They may be able to get you on the right track by providing you with advice and a plan that is better tailored to your needs and long-term goals.

If the topic of nutrition is of interest to you then why not enroll in our Level 4 Advanced Sports Nutritionist course to pursue the subject as a professional occupation.

#4 - Get Plenty of Sleep

Although sleep is one of the most basic and essential things the body needs to function efficiently, it's also one of the most neglected. If you've been wondering how to be healthy and fit, this may be an answer to getting you on the right path.

Undisturbed sleep allows your body and mind to recharge and should leave you feeling refreshed and energized when you wake up. In order to stay fit and healthy is important for keeping you alert and focused throughout the day as, without it, your brain can't function properly.

A lack of sleep or low-quality sleep can affect your immune system. This means you'll be more susceptible to viruses and illnesses such as common colds or sinus infections.

Alongside catching illness more easily, your body also finds it harder to fight off these infections. Those with sleep disorders like insomnia and sleep apnoea often suffer from this.

If you're interested in some tips for being fit and healthy we can recommend the following advice in order to sleep a little easier:

Sleep is important for getting fit and healthy as it impacts many different things. If issues persist and you find you can't sleep no matter how much you try, seek medical advice as there may be a greater underlying issue.

#5 - Track Calories

A great way to get fit and healthy is by keeping track of how many calories you consume on a daily basis.

Putting away screens, such as smartphones and laptops, at least an hour before bed.

Get a warm bath before bed to help relax your body and mind.

Use an eye mask or blackout curtains to increase the darkness.

Ensure you have a comfortable mattress and soft pillows.

Try reading or listening to the radio and podcasts. This can help you drift off by distracting the mind and giving you something to focus on.

Use earplugs if you find yourself easily distracted, especially if you sleep with your windows open.

Many people underestimate or are surprised to find out their daily calorie intake as it's often a lot more than they think.

While nutritional information and calorie numbers are on the box and packet of everything, most of us barely take any notice of them. Now, this isn't to say you should be scrutinising food labels every time you cook or snack but it's good to be aware if you're trying to lose weight.

Weight gain occurs when you regularly consume more calories than you lose during physical activities. Therefore, if you're looking to get fit and healthy, creating a calorie deficit may be a good place to start.

Simply put, a calorie deficit is when the number of calories you eat is less than the amount you burn through physical activity. An example of this is if you burn 2000 calories a day but consume 1500, you're in a calorie deficit of 500.

For reference, men generally need 2500 calories a day to maintain a healthy weight and women typically require 2000 calories a day.

Aim to lose between 1 and 2 pounds a week until you reach a healthy weight for your height. If you're overweight, it's likely you'll lose more than this during the early stages of weight loss.

We have an article that can help you to achieve your weight loss goals, for more information check out our 19 tips on how to maintain weight loss here.

#6 - Phase out Bad Habits

We all know smoking and drinking alcohol aren't the best things for us, yet some continue to overindulge in this behaviour. If you're wondering how to be fit and healthy one way to achieve this is by cutting out bad habits.

Often making little changes can have a great impact on our lives, it may not seem like much at the moment, but if you're interested in staying fit and healthy lifestyle changes must occur.

When it comes to smoking or other recreational drugs, if you're looking to get fit and healthy the best solution is to just quit completely. The reason for this is because they just can't be done in a 'healthy' way.

Smoking can be difficult to quit but there are alternatives to help reduce your nicotine intake. Aids such as e-cigarettes, nicotine gum, inhalators (which look like plastic cigarettes), nasal spray, and lozenges can all help you in your journey to stop smoking and getting fit and healthy.

Other vices such as junk food, caffeine, and alcohol, while still not healthy in large quantities, can be moderated easily.

If you find you're dependent on alcohol and would like advice on how to handle the situation we strongly advise talking to your local GP.

#7 - Regular Health Check-Ups

If you're asking, 'what does it mean to be healthy and fit?' then a health check may be a way to answer this. You may know your body better than anybody else, however, it's always best to get some general advice.

Though older people are more susceptible to developing illness and disease, you shouldn't disregard health checks just because you're young, serious health conditions can develop at any age.

These checks are good for identifying signs of potentially life-threatening diseases and discussing lifestyle changes with your doctor which may increase lifespan and reduce risks of getting sick.

Having a health check-up before starting your journey to get fit and healthy is good to ensure you don't have any underlying conditions. Even if you're well it can be a great way to relax your mind regarding any worries you have about your body.

Furthermore, in the interest of staying fit and healthy a professional health check when you're well may also make it easier to spot anything abnormal if it arises.

If you're enjoying this article on how to stay fit and healthy you will also enjoy these other OriGym articles:

#8 - Don't Skip Breakfast

We're often told breakfast is 'the most important meal of the day', yet it's also the one most people choose to skip.

Such individuals skip breakfast for different reasons such as they weren't hungry, they didn't have time, or they just didn't feel like it.

However, if you're looking for ways to stay fit and healthy you should try your hardest to incorporate breakfast into your mornings. It's important for boosting energy levels and alertness by replenishing your body's supply of glucose.

You don't have to spend lots of time or money on breakfast, just something that stops you from starting your day on an empty stomach.

Some examples of a healthy breakfast are:

For all those wondering how to stay fit and healthy, we can say that simply by eating breakfast every morning you can fuel your body and reduce the risk of over-eating later on.

Just make sure whatever you have is something low in fat, salt, and sugar. Grabbing breakfast from a fast-food restaurant is likely to cause more harm than good, especially if you're trying to get fit and healthy.

#9 - Change Your Daily Transport

Do you find you rely on your car too much, even for short journeys? Why not try one of our tips for getting fit and healthy and make more journeys on foot?

Even just a brisk 10-minute walk can put you on the path of improving heart health and burning excess calories. Even better yet the time spent doing this also contributes to your recommended 150 minutes of exercise a week.

While driving or using public transport to get to work may be your preferred option, walking can increase feelings of productivity and keep you motivated during your fitness journey. As mentioned earlier, it's often the small changes you make which can have the greatest impact.

You don't have to limit your use of the car just for work. Why not try and incorporate walking to the shops or around the park for social purposes to make things a little more fun?

However, we are aware of the safety precautions that come with this lifestyle change. If you're walking in a dark environment try to avoid walking alone or stick to well-lit areas when possible.

#10 - Plan & Prioritise

Above all else, the key to getting fit and healthy is by planning. You can plan meals, plan workouts, and plan your weekly activity, in order to make it easier to stick to a routine.

If you're just starting your health and fitness journey, it's vital to create some goals. It's good to have an idea in mind about what you want at the end of it, especially if it's for weight loss.

Setting SMART goals is great for times when you're finding it difficult to stay motivated. This helps you to see the 'bigger picture' and reminds you why you're working so hard.

Creating a weekly schedule may also help you sort out your priorities. By doing this you will be able to plot when fitness and healthy meals can fit into your weekly routine.

Weekly planners or whiteboards can be great ways to plan each day of your week. Be sure to place them somewhere you will see daily so you have a visual representation of your priorities to remind yourself what needs to be done.

The best thing to do when wanting to stay fit and healthy is to treat health and fitness as one of your top priorities, especially in the beginning. Work it into your routine so it becomes a part of your day and something you find harder to skip or ignore.

#11 - Address Issues In Your Personal Life

One of the most important ways to keep fit and healthy is to treat mental health with the same importance as physical health.

You might have heard the expression 'a problem shared is a problem halved', well, there's quite a lot of truth in this. It means that if you tell someone about a problem you're experiencing, it becomes easier to deal with.

Holding in negative emotions for too long can disrupt the function of stress hormones, impacting the body and mind. This can increase the risk of developing mental health conditions, chronic illness, and may result in lowered immune function.

Negative emotions, especially those surrounding ongoing problems, don't just go away. They will reveal themselves eventually and the longer they're hidden, the worse the consequences will be.

Putting a lid on emotions is the same as putting one on a boiling pot. Eventually, the contents will bubble up to the surface and spill out regardless.

Try to talk to someone you trust about these feelings and why you feel they have developed in the first place. By simply sharing this information you are making a proactive effort to tackle the issue head on.

Try and address what exactly is causing these negative feelings and see if you can come up with solutions for them. If these negative emotions persist for weeks or months, seek help from your GP who can refer you to a specialist.

#12 - Avoid Stress

There are many different causes of stress, with frequent triggers being relationship problems, overwhelming workloads, money worries, or just generally being under a lot of pressure. Stress can be the result of positive changes too like an upcoming wedding, having a baby, or moving house.

Most of the time, stress is a temporary issue that reduces in intensity when the problem passes or is resolved. However, the consequences of stress aren't something that should be ignored.

Emotional symptoms of stress can be a negative shift in mood, having difficulty relaxing, and avoiding people. Some short-term physical symptoms may be insomnia, dry mouth, chest pains, constant worrying, and changes in appetite.

While the short-term symptoms may be manageable, stress can have long-term consequences which can be life-threatening. This could lead to depression and anxiety disorders, cardiovascular issues like heart disease and heart attacks, obesity, hair loss, and skin problems such as acne.

Stress is a part of life but reducing it or managing it is crucial for staying fit and healthy. You don't always have to seek medical advice during stressful periods. It's most likely you just need to have some downtime.

Some simple things you can do to switch off and relax are:

#13 - Get a Personal Trainer

A common misconception surrounding health and fitness is that personal trainers are just for athletes and pros. However, a personal trainer can be a great resource for keeping you fit and healthy.

A qualified personal trainer can provide you with specific advice, especially if you have a set goal in mind such as aiming to complete a marathon, improving areas in a particular sport, or if you're just wanting to maximize your current capacities.

Working with an expert is beneficial for beginners as it will start you off on the right track. It's good for seasoned athletes too who are suffering or recovering from injury.

When exercising alone, it can be easy to skip workouts as there isn't as much pressure to do them. But upon hiring a personal trainer you will be held accountable for your choices, ensuring motivation and focus remain for the duration of the program.

Another benefit of enlisting the help of a PT is that you get support in all areas in regards to your physical and emotional wellbeing. For example, trainers can also provide you with nutritional and lifestyle advice to optimise your workout results.

#14 - Stop the Guilt

An important thing to remember if you're looking to get fit and healthy is not to beat yourself up on days when your motivation or productivity may be lacking. You don't need to feel guilty if you're in a bad mood or have had a stressful day and don't want to exercise.

All this will do is increase feelings of negativity and will likely result in you putting more pressure on yourself. We all need a day off or some downtime, particularly during times of stress or high emotions.

If you break your diet or miss a workout, you don't have to think you've messed up everything and ruined all your hard work. Although it's likely these thoughts will cross your mind, just see the situation for what it is and move on.

Eating some junk food or deciding not to exercise doesn't mean you're no longer fit and healthy. In fact, it may do some good, especially if you've become disheartened with health and fitness, as you may feel more motivated to work out the next day.

Unless you're constantly finding excuses to skip workouts or healthy meals, you don't have to feel guilty about not sticking to a routine. Just reflect and continue forward on the path of staying fit and healthy.

#15 - 80/20 Approach

Constantly pushing yourself too hard or limiting past pleasures completely is more likely to result in failure. While effort and sacrifice are required for staying fit and healthy, you shouldn't take a 100% approach to diet and exercise.

The 80/20 approach, originally known as the Plato principle, states that for many things, around 80% of the effects come from 20% of the causes. This approach can be applied to diet and exercise, ensuring a healthier relationship between the two things.

The reason this is a good approach for getting fit and healthy is that it isn't a diet or tool for weight loss but a lifestyle change.

This approach allows you to still have the food and drink you enjoy without indulging too much. By not limiting your intake of fat and sugar completely, it's more likely you'll stay on the right path to achieving your goals.

The worst thing you can do when reducing intake of certain foods is by referring to them as 'bad'. You shouldn't view foods as rewards or punishments, just a normal part of a balanced diet.

Another way to approach the 80/20 rule is by allowing more calories on certain days. For example, if your aim is around 1,500 calories a day then you may increase it by a few hundred for two days a week instead.

The best thing to do if undertaking the 80/20 rule is to view it as a permanent lifestyle change, not a temporary diet. You should generally limit the amount of fat and sugar you consume anyway so this approach will get you used to reduce your intake.

Any change you make where you're burning more calories than you're consuming is likely to bring about weight loss.

However, this approach doesn't just have to be for weight loss. It's a great way to ensure a balanced diet by limiting unhealthy food without making you feel you're missing out on things you enjoy.

FAQ

What are some unhealthy lifestyle habits?

We all have habits we know aren't good for us. Entertaining them daily or even frequently can have both short-term and long-term effects. The longer a habit is continued, the harder it becomes to break.

Some habits that can negatively affect you staying fit and healthy are:

Now, this isn't to say you can't ever drink alcohol or eat junk food again. However, it's all down to how often you indulge in these behaviours.

If you can pinpoint certain things in your life that leave you feeling less than stellar, it's probably best to avoid temptation and cut it out completely. It can be difficult at first but just focus on how much better you'll feel when you've kicked any negative habits.

Some ways to keep fit and healthy are by cutting out things that you know do more harm than good. One of the better things about this is that it's quite easy to know the habits you need to limit or stop completely.

Some people can go 'cold turkey' and stop associating with things that aren't good for them immediately. Others find it much easier to slowly reduce their intake, building up to eventually stopping altogether.

Just do what's best for you! It's your own journey to getting fit and healthy so only you can decide on the method that will bring you more success.

What are some tips to keep your mind healthy?

It's important to get fit and healthy, not just for your body but your mind too! Fortunately, a great way to keep your mind sharp is to exercise regularly.

Now, we understand that when most people are stressed, the last thing they want to do is focus on their thoughts. However, this can be a great way to gain a different perspective on an issue and focus on one thing at a time.

Having a creative outlet can be a great way to keep your mind active if you're wondering how to stay healthy and fit. Drawing, writing, painting, making music, and gardening all have positive effects on mental health.

Other ways to keep fit and healthy are by making sure your mind is stimulated, this can increase feelings of productivity and keep you sharp, especially in old age. Reading, word puzzles, and math problems are all ways to improve memory and keep your mind working efficiently.

How to Get Fit and Healthy at Home?

If you're wondering how to get fit and healthy at home, fortunately, it's pretty much the same as getting fit and healthy anywhere!

One of the easiest and simplest tips for getting fit and healthy at home is to walk everywhere. Simple ways you can do this are by not using your car for short journeys, doing part or all the journey to work on foot, and getting off the train or bus one stop early.

This involves 3 runs a week, with a day of rest between each run, and a different plan for each of the 9 weeks to ensure you reach your goal of running 5K,

There are plenty of home workouts you can try to stay fit and healthy that don't require spending money on exercise machines or high-tech gear.

Before You Go!

If you clicked this article questioning ' what does it mean to be healthy and fit?', we hope that this article has provided some clarity on the matter. Keep in mind that just by reading this article, you're already on the right path to a more active and healthier life!

The best way to make a lifestyle change is to gradually implement some of these tips into your daily life, replacing bad habits with more positive ones. We hope you don't find it too daunting either getting fit and healthy or staying fit and healthy.

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Becoming fit and healthy should be a lifestyle choice that many of us wish to pursue, but it doesn't have to be as daunting as you may think. You don't have to spend every day at the gym or eat kale for every meal in order to stay fit and healthy.

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10 Tips on How to Eat Healthy & Stay Fit

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10 Tips on How to Eat Healthy & Stay Fit

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10. Eat a variety of nutrient-rich foods.
-Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods.

9. Enjoy plenty of whole grains, fruits and vegetables.
-One should be eating 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains.
- One should also be eating 2-4 servings of fruit and 3-5 servings of vegetables.

8. Maintain a healthy weight.
-You should find out what weight is right for you, and that depends on many factors such as your sex, height, age and heredity.
-Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses.

7. Eat moderate portions.
-A clenched fist is about a cup - and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit.
-A meat portion should be about as big as your palm.
-Limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb

6. Eat regular meals.
-Skipping meals can lead to out-of-control hunger, often resulting in overeating.
-When you're very hungry, it's also tempting to forget about good nutrition.
-Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal and snack on healthy foods.

5. Reduce, don't eliminate certain foods.-You should never cut out any food type, so cut out carbs for example.
-Your body needs carbs and all the other variety of foods, so make sure to just eat a balanced meal, versus cutting out a kind of food from you meal.

4. Know your diet pitfalls.
-To improve your eating habits, you first have to know what's wrong with them.
-Write down everything you eat for three days. Then check your list according to the rest of these tips to see what you need to change about your diet.

3. Drink lots of water!
-Most people don't realize how important it is to drink water, and most people aren't drinking enough water!
-You should be drinking 2 liters of water a day!
-So try to keep a refillable water with you at all times and keep refilling it.

2. Stop eating 3-4 hours before bedtime.
-When you eat right before going to sleep your body won't burn off those calories and your body will store most of the fat in the food you ate.
-So its better to stop eating a few hours before going to sleep so you can burn off the food you ate before you go to sleep and your body is idle.

1.Exercise!!
-Exercise is HUGE! You should be exercising at least 3-4 times a week and you should be doing at least 40 minutes of cardio, to get your heart up and running.
-If you can't find time to go to the gym then try to incorporate exercise as part of your day, take the stairs whenever possible instead of the elevator for example.
These tips come from the great team at EC Toronto English school

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10 tips on how to eat healthy and stay fit - EC English Blog

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10. Eat a variety of nutrient-rich foods. -Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. 9. Enjoy plenty of whole grains, fruits and vegetables. -One should be eating 6-11 servings from the bread, rice, cereal and pasta group, 3 of [...]

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IMAGES PROVIDED BY:

1) Thinkstock
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4) Thinkstock
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9) Thinkstock

SOURCES:

American Heart Association: "Food as Fuel - Before, During and After Workouts."
United States Department of Agriculture, Food and Nutrition Service: "Nutrition Facts Cards."
choosemyplate.gov: "Nutrients and Health Benefits," "Healthy Eating for an Active Lifestyle," "How Many Calories Does Physical Activity Use (Burn)?"
Volpe, S. President's Council on Sports, Fitness and Nutrition Research Digest, September 2013.
Cleveland Clinic: "How to Choose the Best Energy-Boosting Bars and Gels."
American Academy of Orthopaedic Surgeons: "Sports Nutrition."
Palo Alto Medical Foundation: "Sports Nutrition."
Academy of Nutrition and Dietetics Oncology Nutrition: "Juicing and Cancer."
McLeay, Y. Journal of the International Society of Sports Nutrition, May 7, 2012.
Meyer, N.L. American College of Sport Medicine's Health and Fitness Journal, March-April 2014.
U.S. Olympic Committee Sports Nutrition: "Recovery Fact Sheet."
Obesity Action Coalition: "Sports drinks - They're Healthy, Right?"

Reviewed by Kathleen M. Zelman, MPH, RD, LD on February 10, 2020

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IMAGES PROVIDED BY: 1) Thinkstock 2) Thinkstock 3) Thinkstock 4) Thinkstock 5) Thinkstock 6) Thinkstock 7) Thinkstock 8) Thinkstock 9) Thinkstock SOURCES: American Heart Association: "Food as Fuel - Before, During and After Workouts." United States Department of Agriculture, Food and Nutrition Service: "Nutrition Facts Cards."

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As we discover how bad a sedentary lifestyle can be for your health, experts now shout that sitting is the new smoking! It sounds extreme, but it really is a warning we should listen to. And change how we work.

You need to stay active at your desk and throughout your day in order to counteract the damage sitting can do to your body.

Get more activity in your working day and you'll reap mass amounts of benefits! You may stop feeling sluggish at work and avoid feeling pain and discomfort from being at your desk all day. Bad posture can have knock-on effects for years to come so make proactive changes now before it's too late.

Read on to find out why we've all got to incorporate movement throughout our days, how it can benefit our health, and of course, 10 ways to stay active at your desk job!

We've got some cool technology and some simple tips to help you get active whilst tied to your desk job. And don't worry. Our tips and tricks won't involve you running a lap around the office every 30 minutes high-fiving bewildered co-workers.

Why your health needs you to take up office fitness

Don't be a desk potato!

Are you "Actively Sedentary"?

At Move, we champion ALL movement and that we must all move whenever we can! And this is also true for everyday living. You may think you've done your moving for the day because of that morning HIIT class but think again.

The negative effects of sitting at your desk all day

Sedentary lifestyles are extremely common, but it takes a toll on health and productivity. Our bodies are built to move and be in regular action, and when it doesn't you risk the following health ailments:

As your blood flows slower and your muscles are burning less fat, there's a higher risk of fatty acids clogging your heart.

The pancreas produces more insulin when sedentary, which could lead to diabetes. The efficiency of your body when dealing with sugar is affected by how physically active you are.

It's believed that those who are sedentary are more at risk of various cancers , as the antioxidants in your body aren't getting a boost from movement. These antioxidants are known to target potentially cancer-causing free radicals.

Digestion problems

Back and hip problems

Poor posture.

Leg issues , such as weak bones and varicose veins.

A rise in stress levels.

Decrease in productivity and energy.

The mental benefits of filling your days with movement

So what happens when you start to get more active and get away from the desk at regular intervals? Not only will your body feel benefits, but your mindset and energy will be affected too. Productivity is known to rise dramatically when employees are able to get physical activity into their working day.

This can be applied to our day jobs: M ove and change your mental state.

10 ways to stay active at your desk job

1. Use a stand-up desk

Stand-up desk, standing desk, adjustable desk - they come with many names but they all do the same thing. They allow you to work at your desk while standing. But why would you want to work on your feet?

You'll find an improvement in your posture and circulation that will overall alleviate the effects of sitting. It may take a while to build up to a full day of standing, but even a few hours a day will do you good. Just make sure it is adjustable so it can be altered to fit your height.

2. Sit on an exercise ball

Welcome to 'active sitting'! It might attract some attention from your co-workers but if you work whilst sitting on an exercise ball, you'll be working on your body without even realising it. Using an exercise ball as your chair will engage your core (your abs and back muscles), which will assist in maintaining good posture.

3. Set a timer

4. Try out a treadmill desk

If you can persuade your boss to get this, then they sure know how to keep their employees fit and healthy! If you think standing while working would be a great way to be active, try walking throughout your day as you type on your laptop. We're definitely keen to give this a go, although this multi-tasking might result in a few workplace accidents...

5. Leg lifts under the desk with ankle weights

We're all about subtle and easy ways to get moving in the office. This sneaky move will keep your legs toned without even leaving your desk, which is helpful if your boss has their beady eye on you.

Strap on leg weights and every hour, do a few reps of leg raises under your desk. And if you want to level it up, wear them for a strut around the office to show 'em off.

6. Mini exercise bike

A mini exercise bike that can fit under your desk is a fantastic way to get exercise whilst at your desk. Keep pedalling and work those legs - your circulation and calves will thank you later!

7. Surfboard desks

8. Walking meetings

Try doing workplace tasks that allow you to be active. Forget about meetings in stuffy boardrooms - take it outside!

Whether it's taking a call whilst walking around the block or having a gym session while talking shop, it can help keep your body moving. Not to mention you'll be clocking up those important daily steps!

9. Subtle stretches at your desk

No one will blink an eye at you doing some casual stretches a few times a day at your desk. Staying active whilst at work can come in the form of simple exercises , like shoulder raises, neck stretches, leg raises... or go full aerobics and get into these ! top deskercise moves

10. Lunchtime workouts at your nearest fitness venue

If you want even more out of your lunch break, then hit up your nearest fitness venue and squeeze in a class or a quick gym session. Even if you can only fit in 30 - 40 mins, you will feel the difference in your productivity and happiness levels. A lunchtime workout will re-energise you for the afternoon and get that blood pumping. See some of our ! top tips on how to work out at lunch

A study presented to the American College of Sports Medicine has found that those who workout for 30-60 minutes at lunch had an average performance boost of 15%.

And 60% of employees claimed that time management, mental performance and ability to meet deadlines improved on the days they exercised. It also helped them avoid post-lunch energy slumps! Even if you don't want to get too sweaty (especially if there's no time for a shower), a low-impact stretching class - like yoga - gives your body time to move and realign.

And what's the best way for you to get fitness into your day?

At Move, we offer access to multiple fitness providers, gyms and studios across various cities in the UK. This means you can work out in various locations across your city and find something that fits into the time you have. Find out more about how our can help you weave activity into your life. multi-gym memberships

Spread the word of movement! Life can get in the way of our workouts and health goals, but we need to be conscious of what we're putting our bodies through and strategically put aside time throughout the working day to shake things up. You'll feel the difference.

Remember, stay active at your desk and throughout your working week - don't be a desk potato!

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10 ways to stay active at your desk job (and why your health depends on it)

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As we discover how bad a sedentary lifestyle can be for your health, experts now shout that sitting is the new smoking! It sounds extreme, but it really is a warning we should listen to. And change how we work.

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How To Stay Healthy | Mark Gendreau | TEDxCambridge