10 healthy habits of fit people- from drinking water to sleep

If you want to become healthier and more fit, these steps will help you have a better physical lifestyle.

▲woman slicing pear in the kitchen. Photograph: Pexels

A healthy lifestyle is one of the most important goals that everyone has. It ensures people are fit, good-looking and do not suffer from any disease such as high blood pressure, diabetes and even depression and stress. Have you ever wondered what steps you should follow for a better healthy lifestyle? Here are the 10 healthy habits:

Never skip breakfast

Breakfast is known for being the most important meal of the day, and for a good reason. A healthy breakfast will keep you active, manage your weight, boost your energy level, improve your ability to concentrate and provide you with the essential nutrition needed for better health. Also, it can reduce the risk of type 2 diabetes and heart disease in the long term. Make sure your healthy breakfast include oatmeal, eggs, sandwich or protein every morning. NHS provides more information on healthy breakfast recipes for people who do not like eating breakfast.

Drinking water

Firstly, you must not forget to drink a sufficient amount of water daily because it is the only way that will keep your body hydrated and healthy. Did you know that up to 60% of the human adult body is water? According to The Journal of Biological Chemistry, the brain and heart contain 73% of water, the lungs are about 83% water, the skin is composed of 64% water, muscles and kidneys are 79% watery. Furthermore, water helps you lose weight as it burns calories and can reduce your appetite if consumed before meals.

Fruit and Vegetables

Thirdly, eating fruit and vegetables is a must in your healthy diet because they contain many vitamins, minerals and energy that are important for your body and brain structure. Fibre-rich vegetables like potatoes, beans, and legumes can help with digestion, and fruit like apples, oranges, and bananas are also nutritious and high in vitamin C and minerals. A fruit and vegetable-rich diet will help protect you from certain types of cancer, diabetes and heart disease. The World Health Organisation has recommended a 5 A Day campaign which advises people to eat five portions of fruit and vegetables a day due to their significant health benefits. Get tips on how to get your 5 A DAY.

Exercise

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Fourthly, exercise is a crucial step to make your body fit and strong. Physical activity can improve your health and reduce the risk of developing diseases such as type 2 diabetes and cardiovascular disease. Regular activity can also improve your quality of life as it strengthens the heart and raises the oxygen level in your body. More importantly, it makes you feel better, more energetic and relaxed. NHS provides further information on physical activity guidelines for adults aged 19 to 64.

Managing stress

Stress is a natural physical and mental reaction to life experiences that people can feel from time to time. Short-term stress can be beneficial for your health as it can enhance cognitive skills and helps you cope with serious situations. However, long-term stress from work and family responsibilities to serious life events affects the health negatively and causes many issues such as reducing the ability to sleep, weakening the immune system and harming your physical and emotional health. NHS provides information on mental health organisations that support your mental needs.

Protect your skin

The skin is known to be the largest organ in the body. It has enormous benefits to the human body such as regulating the body temperature, protecting against germs and preventing damage to your bones, muscles and internal organs. To take care of your skin, you must wear sunscreen when exposed to the sun, get plenty of sleep, keep hydrated, eat a healthy diet, wear protective clothing and avoid toxins such as alcohol, sugar, caffeine and tobacco. Healthline provides a guide to take care of your skin.

Keep moving

You don’t need to be an athlete to stay healthy, but you do need to keep moving. Movement is essential to maintain the density of bones and muscles. When you stop moving, your muscles become weak and can have negative consequences on the body. Physical activity helps people stay energetic, burns calories, and makes them feel good. More importantly, it protects the heart and circulatory system and improves overall health and well-being. NHS provides further fitness exercise videos for a better physical lifestyle.

Reduce fast food

▲Cheeseburger and Chips. Photograph: Pexels

There is no denying that fast food is affordable, quick and tastes good. However, when it comes to your health, it is much more expensive and better to take care of it than buying takeaway meals. Fast food can be dangerous for your health because it maintains a lot of fat, sugar and calories that lead to obesity and high blood pressure. Additionally, junk food can affect your mental health just as it does on your physical health because a lack of essential ingredients for brain functioning can cause anxiety and depression.

Regular check-ups

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Regular checkups can benefit your health in many ways. For example, helping you find any potential health problems before they become worse and increase the chance of early treatment. Also, keeping you informed about your health and improving your overall physical lifestyle and well-being. According to Healthline, routine checkups are recommended once every three years if you are under 50 years old and once a year when you turn 50. These include an eye test, a dental visit, physical exam, blood test and cervical and breast screening. By getting regular screenings and correct health services, you will maintain good health and live happily.

Sleeping

▲Woman sleeping in her room. Photograph: Pexels

Finally, getting enough sleep is what you need to relax your body and brain for better function throughout the day. A lack of sleep causes insomnia, overthinking and most importantly premature ageing and you don’t want that. Sleep helps the body heal and recover from disease as it strengths the immune system and helps the body fight off infections. Sleep Foundation says that adults should sleep between 7 and 9 hours per night, and people over 65 should sleep 7 to 8 hours per day.