20 Helpful Health And Fitness Tips

20 Health And Fitness Tips

I know it can be hard to stay in good shape. When I returned from a tour of duty in Iraq in 2003, I was in tip-top physical condition. It's not that I worked out a lot, it's that I was active every day, drank lots of fluids, and ate right.

Sometimes people overlook these simple but very important living habits. That's why a good majority of American citizens are overweight. Believe it or not, staying fit isn't that difficult. I devised this list of 20 easy and important tips to keeping healthy and fit in hopes that I can help a few people to stay in better shape. Also, it's important to demonstrate how easy it is and that anybody can do it.

1. Eat Less Later in the Day
This is a major mistake that many people make. Your body slows down as the day gets older. Many people eat an hour or two before going to bed, and sleeping doesn't burn many calories. This can also account for nightmares and restlessness throughout your sleep period.


2. Take a Daily Supplement or Vitamin
While some vitamins are not worth buying, many are helpful and work wonders for your body. I recommend a multi-vitamin where you only have to take one each day. This way it's easy to remember and cheaper as well. You'll be surprised how getting the right amount of nutrients each day will make you feel better and keep your body operating properly.


3. Keep Stress to a Minimum
Stress is extremely bad for you, and while some stress is unavoidable, there are ways to keep it to a minimum. Breathing exercises and meditation have proven to eliminate stress. Also, a regular exercise routine will help alleviate stress.


4. Proper Nutrition
Dieting is often confused with nutrition. No matter what diet you are on, you still need to eat balanced meals from each of the four food groups. Remember those? Limit your intake of junk foods and try to eat at regular intervals and times each day.


5. Laugh, Laugh, and Laugh Some More
Have you ever heard that laughter is the best medicine? That's because it really is. Take the time to laugh. Read a funny book or watch a comedy show on television. Better yet, ask a friend or coworker to tell you a good joke now and then. A good sense of humor will also make you popular at parties!


6. Don't Smoke
I'm amazed at the way that Americans and others around continue to ignore the health risks of smoking. It's been proven time and time again that smoking will definitely kill you. It's deadly. End of story. Yet, it continues to gain popularity, especially in young people. That's scary. It's also very addictive. I know it's hard to quit, but you need to try. If you don't smoke yet, then don't start!


7. Don't Mix Medications
Not only can this be deadly, it can alter chemicals in the body and slow your metabolism. Certain combinations of medicines can make it hard for you to burn calories, resulting in you putting on weight. Even OTC medications can have serious side effects when mixed. Always read the warning labels on medication bottles and boxes before you take them. If you are in doubt, consult your doctor or pharmacist before taking any medications that may not mix well with others.


8. Stay Young at Heart
Have you ever seen an elderly person playing sports with their grandchildren? It's a fantastic and uplifting thing to see. Acting young will keep you young. Remember, you are only as old as you feel.


9. Watch Your Cholesterol
High cholesterol leads to clogging and hardening of arteries, and that leads to heart disease. Keep food intake healthy and limit the amount of sugar you eat. Also, have your cholesterol checked often.


10. Listen to Yourself
You know when something is wrong. Listen to your body. If a doctor tells you nothing is wrong, feel free to get a second or even a third opinion. Also, if you ever get a doctor who tells you that what you are feeling is in your head, leave immediately. I'll use myself as an example. Three years ago I was bitten by a deer tick and came down with Lyme Disease. I went to the ER twice and it was dismissed as a "summer flu". In my mind, I knew it was something else. I continued to visit the ER until the doctors tested me for Lyme. On the fourth visit, they found that I did indeed have Lyme. If I hadn't been so persistent, I could have ended up becoming very, very sick. The moral of the story is that doctors aren't right 100% of the time.


11. Read the Label
Get into the habit of reading the labels on any food you intend to eat. Look at the fat content. If it's high, avoid that food and find something with less fat.


12. Drink Lots of Water
Water is excellent for your body and conducive to good health. Water helps replenish fluids that lubricate the internal body. It also keeps you hydrated and reduces hunger. You should be drinking at least 64 ounces of water every day.


13. Choose Healthy Snacks
I know that candy bar looks yummy, but there many healthy snacks that taste great, too. My personal favorite is dipping baby carrots in some ranch dressing. Another yummy snack idea is to get a fresh banana and use some strawberry yogurt as a dip. I do that a lot!


14. Exercise in Small Sessions
The norm for an adult is thirty minutes of rigorous exercise per day. If that seems like too much, or it's physically overwhelming at first, then break it down into smaller sessions. You can do two-fifteen minute sessions, or three-ten minute sessions if you like.


15. Take a "Siesta"
As many might know, a siesta is a small afternoon nap that probably originated in Mexico. I think it's because the heat was so intense, that many farm workers would take a small nap through the hottest part of the day to conserve energy and avoid dehydration. It's a smart thing to do and can be helpful in modern society as well. A small 15-20 minute power nap after lunch can really get you ready to face the rest of the workday.


16. Maintain a Good Attitude
Many people don't realize that a bad attitude can directly affect your health. If you think and act in a negative manner, it can make you feel poorly and affect others around you as well. There is such a thing as positive energy, and you need to harness that.


17. Eat Lots of Fresh Berries
Berries taste great and have lots of healthy qualities. They contain plant nutrients called anthocyanins. These are really incredible antioxidants and some contain high levels of resveratrol, which fights heart disease and cancer. So eat your berries!


18. Chew Your Food
Chewing your food slowly and thoroughly helps you savor the taste of every bite, and is proven to prevent overeating.


19. Eliminate Caffeine
This will be a tough one for some. Caffeine can dehydrate your body, so you should try to remove it from your daily food intake. If you need a hot beverage in the morning, try having a cup of tea instead. There are some great flavored teas, and they taste great cold as well.


20. Reduce Your Salt Intake
Too much salt is a major cause of high blood pressure. You should watch not only your table salt intake, but beware of certain foods as well. Many canned foods, such as soups, contain high sodium levels. Switch to natural seasonings and salt substitutes if you absolutely must have it for taste.


These are just 20 tips to keep you in top physical condition, and maintain a healthy body. There are many more. It's important to try and practice as many of them as possible. If you have put on a lot of weight recently, there are also many great weight loss programs that can help you to get back in shape. Fat Burning Furnace is one of the more popular programs, and comes highly recommended.