In 2022, we’re putting the pandemic behind us and focusing on getting ourselves fit and healthy. With a new year comes a new chance to hit the reset button in a bid to refresh your health and wellness goals. Staying fit plays an important role in our life and can have an immeasurable effect on both our physical and mental well-being. In today’s article, we look at 10 practical tips for staying fit in 2022, so read on to find out more!
10 Tips to Stay Fit and Healthy
- Get regular exercise. A combination of aerobic activity and strength training is best.
- Eat a healthy diet including plenty of fruits, vegetables, whole grains, and moderate amounts of lean protein.
- Get adequate sleep every night.
- See your doctor regularly for preventive care and to address any health concerns early.
- Avoid tobacco use and excessive alcohol consumption.
- Take steps to manage stress.
- Maintain a healthy weight.
- Wear sunscreen and take other precautions to protect yourself from the sun’s harmful rays.
- Be aware of your family medical history and get screened for conditions that may run in your family.
- Make healthy lifestyle choices every day!
1. Prioritise Exercise
It comes as no surprise that exercise is a vital component that contributes to our overall fitness and wellbeing. Not everyone enjoys running 5 miles a day or sweating it out at the gym, and that is totally fine. The perfect fitness routine for you is one that fits into your daily schedule and caters to your individual health goals. A great way to get in some activity (even if you’re still stuck working from home), is to get your hands on some home gym equipment. You don’t have to blow your hard-earned money on anything fancy either – a set of kettlebells, adjustable barbells/dumbbells, resistance bands, and a medicine ball are all cost-effective options that suit even the smallest of budgets.
Now that you have the basic equipment you need, all you have to do is find a quick and easy workout routine that you can fit into your hectic day. Thankfully, there are numerous videos, tutorials, and blogs dedicated to home fitness, so be sure to explore the internet when looking for your ideal fitness routine.
2. Fine Tune Your Diet
Eating healthy doesn’t have to be restrictive, expensive, or difficult. In 2022, we urge you to forget about fad diets and to focus your attention on creating long-term, sustainable healthy eating habits that will have an incredible effect on your overall health and wellbeing. Focus on eating plenty of fresh fruits, vegetables, and whole grains to stay healthy and fit. Also include lean sources of protein such as poultry, fish, tofu, and beans into your diet. Junk foods such as takeaway pizza, burgers, and other highly processed meals should be kept to a minimum whenever possible. With that said, you don’t have to completely ban indulgent foods – in fact, allowing yourself small portions of your favorite foods is a great way to reduce cravings and prevent potential binges.
3. Get Enough Sleep
Sleep affects our physical and mental health tremendously, and unfortunately, many of us do not get enough. Whether this is because of a hectic work schedule or distractions in the form of smartphones and television, it is estimated that over 62% of adults don’t get the adequate rest that is necessary for maintaining a healthy and productive lifestyle. Lack of sleep can adversely affect metabolism, immune system, mood, concentration, motor skills, stress hormones, and even cardiovascular health.
As a general rule of thumb, aim to get at least 6-8 hours of sleep daily. Avoid stimulating activities prior to bedtime and be sure to keep distractions at bay. This could mean keeping your phone in another room or turning off all screens at least one hour before your bedtime.
4. Don’t Skip Your Annual Check-Ups
Another component of staying fit and healthy that many people don’t talk about is ensuring that you attend your annual medical checkups even if you feel like you’re 100% fine. Regular health check-ups can identify any early signs of health issues – something that grows in importance as we get older. Finding problems early means that your chances for effective treatment are increased. By getting the correct health services, screenings, and treatment you are taking important steps toward living a longer, healthier life. It’s especially important to visit the doctor if you catch Covid-19. They can advise you if you should get exosomes IV therapy in Hawaii, which can help prevent symptoms from becoming severe and aid you in recovering more quickly.
5. Hydration Is Key
Ensuring that you are well hydrated is vital for many reasons: to regulate body temperature, keep joints lubricated, deliver nutrients to cells, and keep organs functioning properly. Your body depends on water to survive, so ensuring that you are drinking enough throughout the day is essential. The Australian guidelines recommend consumption of the following amounts of fluids per day: adult men: 2.6 L/day (roughly 10 cups); adult women: 2.1 L/day (roughly 8 cups).
Note: If you are engaging in exercise and breaking a sweat, it is even more crucial that you ensure you are well hydrated.
6. Eliminate Stress
We get it, eliminating stress is a lot easier said than done. Unfortunately, high levels of stress can cause a myriad of problems, from heart trouble to digestive problems and everything in between. One of our top recommendations for dealing with stress in a healthy manner is to practice mindfulness.
Scientists have found that mindfulness influences two different stress pathways in the brain, changing brain structures and activity in regions associated with attention and emotion regulation. By lowering the stress response, mindfulness may have downstream effects throughout the body. Thankfully, all the other tips in this article are also helpful in eliminating unwanted stress on your mind and body.
7. Walk, Walk Walk
Last but not least, another incredibly simple way of increasing your fitness level is to walk instead of drive. Walking can reduce the risk of many diseases, including heart attack, stroke, and glaucoma. It can also help you get your daily steps in and aid in managing weight, controlling blood pressure, and protecting against hip fractures. Walking is a fantastic alternative if you’re not a fan of gyms or workout routines, on top of being incredibly beneficial for your mental health.
Fun Fact: Physically active people have up to a 30% reduced risk of becoming depressed, and staying active helps those who are depressed recover.
8. Avoid Tobacco and Alcohol
Tobacco use and excessive alcohol consumption are two of the leading causes of preventable death in the United States. They are also two of the most difficult habits to break. If you smoke, the best thing you can do for your health is to quit. If you don’t smoke, don’t start. If you drink alcohol, do so in moderation.
There are many ways to quit smoking and to cut back on drinking. Talk to your doctor about what might work best for you. There are also many support groups and resources available to help you quit.
9. Maintain a Healthy Weight
A healthy weight is important for many reasons. It can help you avoid diseases such as heart disease, stroke, and diabetes. It can also help you feel your best and have more energy.
There are many things you can do to maintain a healthy weight. Eat a healthy diet that includes plenty of fruits, vegetables, and whole grains. Get regular exercise. And avoid sugary drinks, processed foods, and too many saturated and unhealthy fats.
10. Make Healthy Lifestyle Choices Every Day!
A healthy lifestyle is the key to a happy life. Make healthy choices every day to feel your best! Eat nutritious foods, get plenty of exercises, and get enough sleep. Also, make sure to take care of your mental health. Find ways to reduce stress in your life and take time for things that make you happy. When you make healthy lifestyle choices, you’ll look and feel your best!
And there you have it – 10 extremely practical tips that anyone can incorporate for a better, healthier lifestyle. Staying fit isn’t just about hitting the gym and restricting your diet – getting adequate sleep, activity, and doing your best to reduce stress all have a colossal impact on your overall health and wellbeing.
What are some of your favorite tips for staying fit in 2022? Be sure to drop a comment and let us know!
Melissa Weimer is a nutrition expert who has helped thousands of people to create a healthy diet for weight loss and to maintain a good health. Weimer is the author of “Your Body’s Role in Weight Loss,” a healthy lifestyle book that you can use as a template to lose weight.