How to Get Overall Fitness?
Was this article helpful?       0

How to Get Overall Fitness?

Researchers say it is important to stay fit and healthy to get rid of diseases. Here we shall see the ways which helps us to stay fit and healthy.

Eat healthy food:

It is common for people to get tempted towards unhealthy &junk foods. In order to stay healthy, you can:

  • Limit or avoid sugary beverages which are the main reasons for weight gain (since they are very high in calories)
  • Eat fruits and vegetables which are low in calories and healthier too.
  • Avoid or limit eating outside food (junk foods) which are high in calories.
  • Try to limit eating baked items.
  • Eat protein rich foods such as chicken, fish, egg etc.
  • Eat fresh food items.

Hydrate yourself:

Water plays an important role on your health. Drink enough water to keep yourself hydrated. It helps in maintaining your overall health as well. Doctors say that the average amount of water required for adult male is 3.2 liters and for adult female it is 2.7 liters.

Dehydration may lead to several health problems.

Regular exercise:

Approximately only 5% of adults are doing exercises more than 30 minutes. Doctors usually recommend everyone to do normal or stretching exercises for at least 30 minutes. You may choose any of the following exercises such as well:

  • Walking
  • Joking
  • Running
  • Cycling
  • Swimming
  • Aerobics
  • Yoga

Choose the one which you enjoy the most. If you are not doing any exercises now, plan & set your goal today and do it regularly. By doing these exercises, you can burn unwanted or excess fat in your body which then makes you fit & healthy.

Required calories:

Average amount of calories required for healthy adult male to maintain his weight is 2,500 Kcal per day to maintain his weight. For adult women, it is around 2,000 Kcal per day. First calculate your body metabolic rate (BMR) to know the amount of calories required, and accordingly, plan your meal. If you eat excess calories than required, it may more often result in weight gain.

 Avoid unhealthy food and always eat more vegetables and fruits.


Deep sleep:

The average amount of sleep required will vary depending on your age. In general, researchers say that 7 - 9 hours of sleep is required.

  • Sleep in a dark and quite place. Best time to sleep is at night.  So sleep well and stay healthy.
  • Avoid consuming alcohol or nicotine before going to bed which may prevent your sleep
  • Avoid consuming caffeine before going to bed which keeps your brain active.
  • In case you are consuming alcohol or caffeine, it should be consumed at least eight hours before going to bed

Plan accordingly and sleep well. Healthy adults need approximately 8 hours of sleep.