Healthy lifestyle: 25 tips to stay fit, healthy and active

A healthy lifestyle is the easiest and also the most effective way to stay healthy. By healthy lifestyle I f you make it a habit, you will ensure a longer life expectancy and a better quality of life in the long term.

On the other hand, unhealthy lifestyle habits are responsible for the increase of many common diseases:

  • Chronic diseases (arthritis, lung diseases, cancer)
  • Diseases of civilization (obesity, diabetes, arteriosclerosis)
  • and diseases of old age (high blood pressure, heart disease, osteoporosis, dementia)

But what exactly is a Healthy lifestyle? How does this differ from the unhealthy lifestyle that makes us sick? And what does it actually mean when we say that we would like to healthy living?

What can we do to break the unhealthy lifestyle habits and thus – step by step – change to a healthy lifestyle? So what do we need to change about our current habits to truly live healthier lives? And then how do we maintain these changes in our daily lives in the long run?

In this review article, we discuss the topic healthy lifestyle Comprehensive and in detail. We’ll address these points and questions, among others:

  • What constitutes a healthy lifestyle?
  • The 5 factors for a healthy lifestyle
  • 25 tips for a healthy lifestyle
  • What are the benefits of a healthy lifestyle?
  • How to manage to live healthy in everyday life?

What constitutes a healthy lifestyle?

A good basis for a healthy lifestyle is provided by these 5 factors Given:

  1. Do not smoke, little alcohol
  2. Getting enough exercise, sports and fitness
  3. Healthy diet
  4. Regular sleep
  5. Healthy activities in our free time

All 5 factors are important

These habits are the pillars upon which a healthy lifestyle is built. If you now realize that one of these 5 factors is not part of your lifestyle: If you want to live healthy in the long run, you should make an effort to change it. You can find the necessary information and tips and further links in this article and on this blog.

A healthy lifestyle means that all of these 5 factors can contribute to your health. If one of these supporting pillars for a healthy lifestyle is missing, this will have long-term consequences for health, life expectancy and quality of life. A 4 out of 5 equals 80%, ok and that’s enough, unfortunately doesn’t work here.

Your path to a healthy lifestyle

When we look at these 5 factors in context, we find that they all belong to these topics:

  • Fitness
  • Nutrition
  • Health
  • Activities

And of course it is no coincidence that these are also the central topics here on the blog FIT-HEALTHY-ACTIVE Are: A healthy lifestyle is what almost all the articles on this blog are about.
Sometimes the focus is more on the well-founded Background knowledge in the foreground, and in others you will find simple tips and instructions for practical implementation.

And that brings us to the next point: What exactly do these 5 factors of a healthy lifestyle consist of?? How do we ensure more movement in everyday life? How to get started with sports and fitness? What exactly constitutes a healthy diet? How much sleep is healthy and how do we make it easier to sleep regularly? Which are healthy activities for leisure, daily life and work?

We see: The formulation of the 5 factors that make up a Healthy Lifestyle is simple. Now it’s a matter of defining and summarizing exactly:

  • What these 5 pillars mean in detail,
  • which points are important so that all 5 factors are fulfilled,
  • Which methods and tips help with practical implementation,
  • how we manage to establish the healthy lifestyle habits in our everyday life
  • and thus find your way to a healthy lifestyle.

And that brings us to the 25 Tips, with which we can implement a healthy lifestyle.

Healthy lifestyle: riding a bike in the evening sun

Healthy lifestyle: 25 tips

Even small steps toward a healthy lifestyle can have a big impact. The important thing is to make the change to a healthier, more active lifestyle over the long term.

Below we look at exactly how and why this works. Let’s first take a look at the 25 tips that we can use to implement a healthy lifestyle.

  • FITNESS
  • 1 Exercise, sports and fitness
  • 2 Endurance training
  • 3 Strength Training
  • 4 Mobility, coordination, balance
  • 5 Regeneration for recovery
  • 6 Fun and motivation
  • NUTRITION
  • 7 Healthy diet
  • 8 Fruit and vegetables
  • 9 Healthy fats and carbohydrates
  • 10 Low salt and sugar
  • 11 Sufficient fluids
  • 12 Low alcohol consumption
  • HEALTH
  • 13 Not smoking
  • 14 Avoiding overweight and belly fat
  • 15 doctor’s visits, examinations, medications
  • 16 Knowledge and awareness
  • 17 Paying attention to your body
  • 18 Getting enough sleep
  • 19 Mental health
  • ACTIVITIES
  • 20 Nature and fresh air
  • 21 Healthy living in everyday life
  • 22 Healthy lifestyle at work
  • 23 Avoiding and reducing stress
  • 24 Social contacts
  • 25 Healthy leisure activities

.. How we stay fit

#1: Exercise, sports and fitness

Regular sports and enough exercise keeps us fit and healthy. Experts recommend at least 150 minutes Exercise at a light intensity and 75 minutes at medium intensity.

That doesn’t sound like much at first, but unfortunately many people move less than these 150 minutes per week. Two easy ways to achieve this goal:

  • More movement in everyday life
    (taking a walk, riding a bike, climbing stairs, …)
  • 2 to 3 times a week endurance training and strength training

Tips, information and instructions for a healthy lifestyle Start with sports, As well as ideas and suggestions for more Exercise in everyday life can be found in these two articles:

Getting started with fitness

Lack of exercise: Watching sports on TV

#2: Endurance training

Endurance training improves our condition and is good for the heart, our circulation and our breathing. It increases physical performance and helps prevent diseases such as Hypertension and Diabetes prevent and keep in check.

Endurance training also promotes mental performance, the mental health and our general well-being. Sports that are also well suited for beginners are for example:

  • Walking
  • Nordic walking
  • cycling
  • Hiking
  • Swimming
  • Jogging

You can find more benefits of regular endurance training as well as info and tips on how to get started summarized in this review article:

Train endurance with jogging, cycling and Nordic walking

#3: strength training

Strength training promotes physical performance, supports the Muscle building and maintains the substance of our Bones. Light to moderate strength training puts us in a positive mood, can improve our posture, and complaints such as Back pain, reduce knee pain or osteoarthritis.

Regular strength training increases calorie consumption and lowers blood sugar levels. Thus it has also positive effects in the treatment of Diabetes.

Strength training exercises can be performed in the gym, at home or in nature. You can choose between training with your own body weight, with simple equipment such as expander or stepper, or with heavy weights.

You can find an overview of the different options and exercises in strength training, as well as their benefits for the body, here:

Strength training for beginners: forearm support on a meadow

#4: Mobility, coordination, balance

Modern lifestyles encourage a lack of exercise and hours of Sitting. The consequences for our health: joints become stiff, muscles become weak, blood circulation decreases and complaints like back pain and joint pain increase.

The body breaks down and movements that are actually quite simple become increasingly difficult for us to prevent and control. This often leads to the fact that we move even less and the tendency to overweight and overloaded joints increases further. Regular exercise, fitness and sports are the best ways to break this spiral.

However, the untrained body cannot perform every sport optimally. To avoid overworking and harming the body with the wrong workouts and sports sports that are easy on the joints recommended. This is especially true if you are overweight, older (over 40) and after long breaks from fitness.

  • Cycling
  • Going for a walk
  • Swimming
  • Gymnastics and Pilates
  • Yoga, Qi Gong and
  • Functional training

strengthens our muscles and joints with low risk of injury. This is how we break the cycle of lack of exercise, joint pain and lack of mobility. We continuously improve our mobility and Flexibility, and also Motivation, to move more again increase rapidly.
At the same time, we reduce the risk of many of the serious diseases that result from Lack of exercise can arise.

#5: Regeneration for recovery

The best workout is useless if we don’t give the body a break afterwards. Only during regeneration Muscle building. And also the condition cannot be increased without appropriate training breaks.

regeneration is therefore as important as the training itself. Scheduling and sticking to workout breaks also helps, overtraining and Injuries to avoid. Here you will soon find many articles on these topics. This involves ideas for effective rest and relaxation as well as Workout plans and instructions for the implementation.

#6: Fun and motivation

Fitness, sports and workouts can only have a positive effect in the long term if you also enjoy training. The health benefits alone are sufficient as Motivation mostly not. If you are not enthusiastic about a sport, you will eventually give up training.

Tips and suggestions on how to find the right fitness training for you and stay on the ball through variety, fun and long-term motivation can be found in these articles:

  • Start with fitness
  • Train endurance
  • Strength training for beginners

… how we eat healthy

#7: Healthy diet

Eating healthy is one of the essential requirements for a healthy lifestyle. A healthy diet provides the body with all important nutrients, vitamins and minerals.

It thus enables the body to function optimally and provides the Energie for all activities such as sports, work, leisure, etc.

To adapt the daily diet to individual needs, one needs a basic knowledge of information:

  • Which Nutrients is needed by the body?
  • Which foods contain lots of carbohydrates, which contain lots of protein, and which contain lots of unsaturated fats?
  • What is the Daily requirement of calories, vitamins, minerals and trace elements?
  • Which foods are healthy, which are rather unhealthy?
  • How to put together a varied, balanced nutrition plan?
  • How to eat when you have diabetes, high blood pressure or other diseases?

You can find an overview article with lots of info and tips about healthy eating here:

Healthy diet: salmon with tomatoes, lettuce, onions and lemon

#8: Fruits and vegetables

More fruits and vegetables are – together with sufficient fluids, see point 11 – one of the most important changes for a change to a healthy diet.

Why it’s so important to eat fresh fruits and vegetables every day? We absorb so much more of the nutrients that are present in unhealthy diets only in very small quantities:

  • Vitamins
  • Minerals
  • Trace elements
  • Secondary plant substances
  • Dietary fiber

The recommendation of the German Nutrition Society (DGE) is: 5 a day, or more precisely: to consume 3 portions of vegetables and 2 portions of fruit a day.
For someone who has tended to eat fast food, this is certainly difficult to do at first. But as with many habits, the same applies here: Step by step you get to the goal.

Start with a piece of fruit and a piece of vegetable every day, maybe a bell bell pepper in the morning and an apple or banana in the afternoon. The important thing is that it tastes good. Making the switch based on health benefits alone is difficult to sustain in the long run.

You can read more info and tips about the 5 a day rule and a summary of the many benefits of fruits and vegetables in this article:

5 a day fruits and vegetables

#9: Healthy fats and carbohydrates

#10: Low salt and sugar

Salt and sugar are two of the foods that are overabundant in the modern unhealthy diet. Especially people who eat a lot of industrially produced foods consume too much salt and sugar as a result.
The long-term consequences are an increased risk of many diseases of civilization and old age: High blood pressure, diabetes, obesity, arteriosclerosis, heart disease, etc.

The health disadvantages of too much sugar and tips on how to avoid it are summarized here:

How much sugar a day

#11: Sufficient fluids

It is vital to keep the body hydrated. Even a small lack of water leads to fatigue, bad mood, headaches and poor concentration.

Other consequences are circulatory weakness and a decrease in physical and mental performance. Also the immune system and the regulation of blood pressure and body temperature can then not function optimally. Severe dehydration of the body can lead to death.

Accordingly, it is important to Water balance with sufficient liquid in the equilibrium to hold. It is recommended that per day approx. two liters Drinking fluids. Mineral water, which also supplies the body with important minerals and trace elements, is best suited for this purpose. But even tap water is healthy in most regions of Germany.

Water requirement per day

#12: Little alcohol

Little alcohol: A healthy lifestyle is compatible with alcohol in moderation. Alcohol in small amounts can promote a sense of well-being, maintain social contact and allow for relaxation.
But you should not drink more than 1 glass of wine or 2 glasses of beer in the evening. According to consistent studies, this amount has no serious negative effects on the body. However, one should be careful not to make drinking alcohol a habit, even in small amounts.

… how to stay healthy

#13: Not smoking

Smoking is not only very unhealthy for the lungs. It also leads more quickly to hardening of the arteries (arteriosclerosis), heart disease, heart attacks and strokes. It also affects the Immune system As well as the function of almost all organs.

Thus, smoking weakens the body as a whole and promotes many other cancers besides lung cancer. Smokers also have a greatly increased risk of suffering from High blood pressure and Diabetes to fall ill.

Smoking alone can cause Life expectancy reduce life expectancy by 10 years.

Or to put it positively: Those who stop smoking Quit smoking, takes a giant step towards a healthy lifestyle. Already after 6 months without smoking the increased risk for many diseases decreases. And after 2 years without smoking, life expectancy is also at a normal level.

You can find more information, tips and important links here:

Stop smoking

#14: Avoid overweight and belly fat

Obesity is widespread and one of the most important risk factors for many diseases. For example, people with Body mass index (BMI) over 30 on average a 3 year shorter life expectancy.
But BMI alone is not the decisive factor: it plays a special role in our health Belly fat. Studies have shown that alone the abdominal girth significantly increases the risk of diabetes, heart disease and many types of cancer.

Both excess weight and abdominal fat can be reduced through healthy eating, sufficient exercise, and an overall healthy lifestyle avoid. Diets that promise quick weight loss usually do nothing or even do more harm in the long run. People who want to lose weight achieve the most by switching to a healthy diet and an overall healthy lifestyle.

More information about overweight, obesity and body mass index can be found in this article:

Overweight and obesity: consequences for health

#15: Doctor’s visits, examinations, medications

Doctor’s visits are not only sensible if you have just fallen ill or have a chronic illness. Even if you are healthy, you should make regular doctor’s appointments.
There are many diseases, such as high blood pressure or diabetes, that progress slowly over years without you even noticing it. The doctor can determine this by simple measurements. In this way, the serious consequences of these diseases can be significantly reduced and the quality of life is maintained for longer.

Control examinationsHealth insurance companies offer regular check-ups for certain age groups (e.g. over 40, over 50 and over 60). These should be taken, because so serious diseases such as breast cancer, prostate cancer or colon cancer can be detected at an early stage.
The earlier such a disease is detected, the higher the chance that a cure is possible. And if nothing is detected, you can be sure that everything is fine with your health.

A healthy lifestyle also means that you can Medication properly. So regularly and in the dose you have been prescribed. If the desired effect does not occur, or if there are side effects or other complications, this should always be discussed with the doctor first.
Stopping the medication on your own or changing the dose without informing your doctor can have serious consequences. And if you often forget to take your pills, there are simple tools for this like weekly tablet boxes, reminder by cell phone, etc.

#16: Knowledge and awareness

With age, the risk of dangerous diseases such as hardening of the arteries, cardiovascular diseases, diabetes or high blood pressure increases. A general knowledge and up-to-date information about health can then be important:

  • How can this be achieved? Prevent diseases?
  • Which are the important Risk factors?

If you have an existing diagnosis, you should get more information about the disease

  • Which Consequential diseases can develop?
  • What exactly do the values of the Laboratory tests?

Diseases such as high blood pressure or diabetes must be observed and recorded by oneself through measurements. For this you also need a basis of background knowledge. And one should be informed about the influence of risk factors like diet and Lack of exercise have on the development of the disease.

Likewise, knowing about diseases in close relatives can be useful, even if you don’t necessarily get the same disease. In this way, body signals can be interpreted correctly and existing risks can be pointed out during check-ups.

information and a better knowledge also helps one to get a better Awareness to develop for health. Those who know how smoking affects the lungs and arteries are more likely to stop smoking. And those who know exactly how sugar, salt and trans fats affect the body pay more attention to a healthy diet.

In this way, it is easier to make the right decisions in everyday life in a conscious and informed way, which can be a healthy lifestyle support. More knowledge about risk factors and one’s own health does not necessarily help to prevent the diseases as well. But often one knows thereby earlier and can so prevent subsequent illnesses and alleviate complaints.

#17: Pay attention to the body

A healthy lifestyle also leads us to take more care of our bodies over time. This is how we learn, body signals better perceive and understand them.

The first signs of sometimes serious diseases are, for example:

  • constantly recurring pain,
  • frequent feeling of weakness,
  • Dizziness,
  • Headache,
  • Feeling unwell,
  • chronic fatigue,
  • Loss of appetite, etc.

These signals should therefore not simply be pushed aside and ignored. The sooner one knows what the discomfort means and the sooner one identifies the disease causing it, the better the consequences can be limited.

The hectic pace and stress of everyday life often lead us to Complaints not perceive them at all or suppress them. Warning signals of the body, but also of our mind and soul, are lost in the noise of modern life.

Exercises for Mindfulness such as meditation, yoga, Qi Gong or autogenic training not only reduce stress, they also lead us to learn again to listen better to our body and soul.

Also Hygiene is part of a healthy lifestyle: regular washing of hands, brushing of teeth and showering avoids infections and strengthens our immune system. And it can also prevent many diseases.

#18: Get enough sleep

Regular sleep is very important for health. Lack of sleep leads to obesity, diabetes, depression, and cardiovascular disease in the long run.

A healthy lifestyle therefore ensures sufficient and regular sleep. Sleep needs vary from individual to individual, but adults need at least 7 hours Sleep daily.

You can find information and tips for a healthy, regular sleep in this article:

Healthy sleep: get up in the morning well rested

#19: Mental health

What is health? It is certainly not only the absence of diseases. Mental balance and psychological health are also part. As many studies have shown, mental health has a major impact on our Life expectancy and our Quality of life.

For example, cardiovascular diseases, diabetes and high blood pressure occur more often in people who have Depression have. The same applies to dementia and Alzheimer’s disease.

On the other hand, physical activity and healthy eating promote our mental health. So there is a connection, an interaction between our psyche and our physical health.

For a healthy lifestyle we should therefore pay as much attention to our mental state as to our physical health.

.. how we stay active

#20: Nature and fresh air

Spending time in nature and breathing fresh air has many positive effects on health, mind and soul. This is especially important for people who generally spend little time outdoors due to their job.

Studies therefore recommend going to a park or forest or the garden for at least 30 minutes a day to compensate. One can do this either quite comfortably and for relaxation. Or you can also train your fitness, because many sports can be done very well in nature.

For example, spending time in nature can be well combined with a walk or one bike ride connect. Gardening in the fresh air is also very good for your health. And on the weekend or on a day off, you can take a longer trip or a Hike company.

You usually notice the positive effect after just a few minutes: The mood improves, you can breathe well and is immediately much less stressful. You also quickly gain energy and motivation. Nature and fresh air are therefore a very important part of a healthy lifestyle.

#21: Healthy living in everyday life

To Shopping Instead of the car, take the bike or walk more often. Instead of the piece of cake in the afternoon, a few tomatoes, some peppers or an orange.

Instead of a chocolate bar healthy snack like apple or banana, which contain vitamins and fiber in addition to sugar. Instead of taking the elevator Stairs and do something for their fitness and condition. Instead of cola, prefer a glass of water that really quenches your thirst.

These are all little things that we can do every day for our Health can do. And even if it doesn’t make much of a difference on one day: over weeks, months and years, it’s these small daily decisions that contribute to a healthy lifestyle and thus ensure our health.

#22: Healthy lifestyle at work

The modern unhealthy lifestyle habits are so widespread not least because we spend a large part of our daily lives at work and with our profession. While at work, very few people have the opportunity to make truly free choices about their lifestyle. Unhealthy lifestyle habits associated with work and occupation include, for example:

  • Sitting too muchMany people nowadays work at a desk and spend several hours every day in a position that is unhealthy for the body and leads to illness. A ergonomic workstation provides a remedy.
    Also, we should get up at least every hour, stretch our legs a bit and stretch our body. This gets the circulation going, promotes blood flow and improves posture. This reduces the risk of chronic illnesses like Diabetes and high blood pressure and we also prevent back and neck pain. A standing workstation ensures more movement and activity overall.
  • lack of exercise: During working hours many have too little movement for hours on end. It is therefore recommended not to drive to the restaurant or snack bar during the lunch break, but rather to walk together with your colleague.
    And we can also make good use of short breaks to get more exercise. There are many exercises that can be done well even in 5-minute breaks. By such short training units we prevent Back pain and tension, reduce stress and at the same time do something for our fitness.
  • Unhealthy food: Professional life also plays a crucial role in our diet. People who work full time eat two meals and a few snacks during this time. The possibility of healthy diet to pay attention, is often limited.
    If snack bars, restaurants or canteens do not offer healthy food, the best way is to bring our own food and snacks. Even drinks are better brought by ourselves, the offer in kiosks or vending machines is usually too expensive and not really healthy.

By making these small changes to our daily habits, we not only live healthier lives at work. The work makes then also again more fun and generally also the efficiency is then higher.

#23: Avoid and reduce stress

In modern life, stressful situations are almost omnipresent. Many are under stress even in their free time or on vacation. This is how stress levels build up more and more.
A certain amount of stress can still be healthy and motivating. But too much stress over weeks, months or even years can have serious consequences. First signs are headaches, tiredness, insomnia or nervousness.
Other consequences of chronic stress are sometimes serious illnesses such as:

  • Overweight,
  • Diabetes,
  • High blood pressure,
  • stomach ulcers,
  • Heart disease.

Stress is a Warning signal for the fact that our life habits overtax us physically and mentally. Therefore, the most effective way to avoid stress is to change these lifestyle habits.

However, we often do not perceive stressful situations as such or we underestimate the consequences of everyday stress. So what can we do to deal with stress more consciously? And how can we avoid and reduce stress?

Through Mindfulness we decelerate our everyday life and notice sooner which situations cause stress. We can effectively reduce stress through regular exercise, sports and fitness.
And with techniques and exercises such as meditation, autogenic training, Qi Gong or yoga we find our inner peace and strength again, and learn to become more relaxed.

This is how we manage to take the stress out of everyday life and thus regain our performance and our physical and mental health.

#24: Social contact

Meet regularly with friends, relatives and acquaintances. Invite the neighbors for a coffee and meet new People from the surrounding area. These are activities that make us happy and cheerful not only for a short time.

regular meetings also contribute to the fact that we are in the long term happy and satisfied are. This is how they help us to stay mentally healthy and support a healthy lifestyle.

It is not at all decisive that we meet as often as possible with as many people as possible. What is important is the friendly get-together, the exchange of Emotions and the development of close relationships.

The get-togethers can be in the neighborhood or with relatives, with new colleagues or with old acquaintances and friends, at the sports club, while shopping at the supermarket or even on the way to work. Even a short Talk, a smile or a little joke helps us be happier and feel better.

Social contacts often diminish in old age. Especially people who lose their life partner suddenly feel completely alone in life. This leads to loneliness and depression in the long run. Here it is especially important to maintain social contacts with friends, neighbors and relatives.

#25: Healthy leisure activities

Going for a jog after work, riding a bike or facing a Hobby instead of sitting in front of the television or computer. Don’t spend the whole weekend at home, but rather take a trip to the next town or city Hike take a trip to the nearest mountain.

On vacation, instead of lying on the beach every day, try out a new sport, get to know people or go on a bicycle tour with your family and explore the surrounding area.

These are all activities that can be done very easily and without much effort in the Free Time can undertake. But the unhealthy lifestyle often leads to having very little motivation to be active. This way you often don’t even think of leaving the TV chair or the apartment.

Those who choose to give up unhealthy lifestyle habits find that they suddenly have more free time and become more active.

Fitness and exercise gives the body more energy and makes it more efficient. And a healthy diet also gives us more energy, strength and motivation. We can use this extra energy and time for healthy activities such as fitness, wellness, relaxation and recreation.

This is not only good for our body, but also for our mental balance and mental health. People who do something good for themselves more often live healthier and longer and have less depression and other mental and spiritual illnesses.

Benefits of a healthy lifestyle

Fitness

We get sufficient exercise best through sports and Fitness. Endurance training, strength training and more movement in everyday life not only promote our physical health and performance.

Also our spiritual health, our mental and spiritual Balance Benefit from regular exercise. And last but not least, they increase our general motivation, enjoyment of life and quality of life.

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