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Seven Tips for Staying Fit and Healthy

Updated on January 17, 2015

Welcome to Tips for Staying Fit and Healthy

Let's face it, every one of us would probably like to improve something about our bodies. Whether it's the size, shape, proportions, or health and fitness level, we all have things that are important to us and things we would like to work on! Keeping ourselves in shape is so beneficial for our lives. It is important for the health of the heart and organs that keep us functioning every day! I will share some simple and (some may seem small) but important tips that everyone can incorporate into a day! Things that will not only help your fitness but also will help change the way you feel about your body. I believe attitude is one of the key factors in staying motivated and realizing the importance of taking care of the body you've been given. So let's get started!

Discipline

Self-Discipline-

To reach ones goals a person must be disciplined! Give yourself positive affirmations to say! 'I'm worth it!' I need to be healthy to take care of my family' 'I'm determined'

Setting Some Goals

Water for Hydration...

1)Keeping your body hydrated is very important. Drinking water every couple of hours is beneficial in keeping your body systems running smoothly. Of course, one would drink more if engaged in a concentrated workout! I don't think the average person drinks enough water, this is something we could all improve on. If you have a hard time drinking plain filtered water try this fat-burning green tea beverage.

Take 3 green tea bags and steep them in boiling water. Once steeped pour into a juice pitcher to which you add a teaspoon of honey. Stir together and add some fresh lemon slices. Add some ice cubes to this and refrigerate. Drink this every few hours or as thirst acquires.

Studies have shown that there are great fat-burning compounds in green tea. So this can also help to keep one slim.

The Most Important Meal of the Day

Breakfast

2) Don't skip breakfast! Many people think that if they don't eat breakfast that they will lose weight! This is not true! Studies have actually shown that those who skip this meal actually gain weight! People think that by eating less calories first thing that they will lose weight! The reason that breakfast is so important is that it gives us the much needed fuel and energy to get moving. Without breakfast one can have increased levels of LDL (bad) cholesterol and lower levels of insulin. Bad cholesterol can clog up arteries which can lead to heart disease and other ailments! Also people tend to consume a higher number of calories throughout the day when missing this meal!

A breakfast of fruit, yoghurt and granola is great! Add a cup of coffee if you need it! (I do, or at least I love it)

A Whey protein shake with yoghurt and berries is another great option.

Or one of my favourites is 1/2 cup oatmeal, 1/2 scoop vanilla whey protein powder, a few walnuts, raisins and a little cream and you have a fabulous breakfast that will keep you feeling full for several hours. (Protein helps to fill you up and keeps you feeling full much longer.)

A Healthy Brain requires....

Fish Oil

3) It was found in a study done at the University of Western Ontario in London that taking a fish oil supplement every day can help your body burn up to 400 extra calories. This is one good reason for you to add this to your diet! A great fish oil supplement is Omega 3! Research shows that fish oils can also help prevent hardening of the arteries which we all know leads to heart disease.

Disclaimer- Always check with your physician or health care provider when adding new supplements or changing your dietary regimine! The information in this lens is for informational purposes only!

And one and two and three....

Exercise

4) Exercise should be a part of every day! So important to keeping our hearts strong and healthy! There are many ways to incorporate exercise into your daily routine and you might be surprised at how many calories one can burn. If it's not a gym day for me, I still like to go for a brisk walk at some point in the day! Otherwise I work out at the gym for 50 minutes 3-4 days a week!

Here are just a few examples:

Biking - leisurely pace for one hr. 230 - 340 calories burned

Walking - Moderate pace one hr. 205 - 300 " "

Mowing the lawn per hr. 300 - 450 " "

Jogging - Moderate pace one hr. 300 - 600 " "

Types of Cardio Exercise

Low Intensity

- a slow and steady workout will burn fat and not carbohydrates

- should be 45 to 60 mins. in duration

- easy on the body

or

High Intensity

- use up loads of calories and increase metabolism

- should be 20 to 30 mins. of high intensity

- interval training (running, then sprinting, then running)

- intense weightlifting could also count here

Exercise Boosters - Easy to Use Exercise Helpers

Having exercise equipment at home makes a huge difference. Especially hand weights as they can be used in a lot of different exercise moves.

Regular Exercise - Please Vote, We Want to Know...

Do you exercise at least 3 days a week?

See results

Meals and Snacks

5) In order to stay fit and slim one needs to plan meals and snacks at least with a little thought! The meals that you eat should be balanced and provide your body with good nutrition. Remember portion size is key here! Snacks too, should be healthy and not just something you mindlessly eat your way through while watching your favourite movie! ( Of course, the occasional chocolate, or higher fat food is okay, as long as it is only once in a while)

Some good snack choices:

An apple

small yoghurt and slice of fruit (melon or handful of blueberries)

small muffin (homemade) store bought ones have way to many calories

Cut up veggies, dipped in hummus

Whole wheat pita bread

For fun...Skipping

6) Okay it's the middle of the day, you just finished folding two loads of laundry and you are feeling a little exhausted. First have a glass of water, now grab that skipping rope and jump for a few minutes. You can do this in the garage (if you have room) in the backyard, or wherever you have the space. Skipping for just 10 minutes can burn off an easy 100 calories and you'll have your energy renewed!

Grab a couple of dumbbells and put your favourite song on and do a few exercises. Bi-cep curls, tricep curls, deep knee squats. This burns calories and rejuvenates you too! I often find myself doing this around 4:00 pm or 4:30 when I'm feeling a little tired but have to get moving to prepare dinner! It really helps!

Another fun idea is to take an instrument break. Maybe you play the piano, trumpet or guitar. Guess what, this burns calories too and it's fun and gets your brain in gear too!

Sleep

7) Often times we don't listen to our bodies when they are tired and perhaps sleep deprived. The average person needs 7 - 8 hours of sleep a night! Some need a little more and some can get by on a little less. A key step to maintaning a healthy weight is also getting enough sleep. Studies show that those hours when we are sleeping is the time that our bodies are healing and repairing themselves. I'm sure when you don't get enough sleep and if it happens several nights in a row, you feel sluggish and your energy supply is much lower. So be kind to yourself and get the needed hours of sleep to help your body function the way it should! You will feel much better for it!

Thoughts, comments are welcome here...

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    • profile image

      Sara 2 years ago

      Well done artlcie that. I'll make sure to use it wisely.

    • profile image

      Alex 2 years ago

      Loved how the article are put together! We have also started taking fish oil Omega 3 supplements now, We were taking this fish oil supplement from Vision Group Corp Omega-3 it did worked for us with the all natural lemon flavor(no fishy taste)...

    • profile image

      sethandressen 3 years ago

      Great lens. Maintaining a strict exercise regimen is very essential to stay fit.

    • Adventuretravels profile image

      Giovanna Sanguinetti 3 years ago from London UK

      This is such a brilliant lens. So clear and full of extremely important information - it's inspirational! I walk that's my thing :0) Thanks

    • profile image

      BradleySheldrick 4 years ago

      I must admit I am guilty of skipping breakfast, I just find it impossible to eat in the morning!

    • geosum profile image

      geosum 4 years ago

      Nice lens. You cover the basics very well. I think I'm doing well in all the areas.

    • honeymishi07 profile image

      honeymishi07 4 years ago

      A wealth of practical information. Tackles most of the nutritional issues that concern Americans today. Great page! :)

      Also check out my lens: The Best Foods for Healthy Teeth, http://www.squidoo.com/food-for-healthy-teeth

      Thank you!

    • takkhisa profile image

      Takkhis 4 years ago

      I appreciate these tips. I walk every morning! :)

    • profile image

      slimmingLinda 4 years ago

      I can never get the breakfast part right, just don't feel hungry before 1-2 pm.

    • profile image

      hoagrawal 4 years ago

      Lens has good and useful information to keep fit. Old saying depicts âEarly to bed and early to rise makes a man healthy, wealthy and wiseâ . There are four basic mool mantra (Golden Rule) time management, regular exercises/yoga, positive mindset and balanced diet, we can rejuvenate our self and lead healthy and peaceful life.

    • profile image

      kellijonez 4 years ago

      Regular Exercise and balance diet are the best way to stay healthy and fit.

    • profile image

      arsib65 4 years ago

      Great lens... now I just have to implement some of your tips. *S*

    • profile image

      shawn89 4 years ago

      Eating and exercise are best to stay healthy.

    • profile image

      anonymous 4 years ago

      Thanks man

      it was cool

      i would try my best!!!!

    • viscri8 profile image

      viscri8 4 years ago

      Thanks for making staying fit to seem so possible. Fitness is important for happiness -- good tips here about the topic. Blessed!

    • profile image

      wilsonhelly 4 years ago

      Useful Information.

    • seashell2 profile image
      Author

      seashell2 4 years ago

      @zumbawjade: ...and you only have to jump rope for 5 or 10 mins. to get some good cardio exercise! Thanks for your comments! :-)

    • zumbawjade profile image

      zumbawjade 4 years ago

      These really are some great tips! I used to jump rope when I was in super good shape but have since abandoned the art. Now that I was reminded of how much fun it was (and what a great workout I got from it) I think I'll purchase a rope and go back to it!

    • OrlandoTipster profile image

      OrlandoTipster 4 years ago

      Just need the will power now

    • profile image

      anonymous 4 years ago

      great lessons on keeping fit and healthy living.

    • profile image

      aussiejon 4 years ago

      Great tips and ideas about keeping fit and healthy

    • profile image

      dfishbac 4 years ago

      I enjoyed your lens. Very nicely done. It reinforces a lot of things that I do.

    • FunNaturePhotog profile image

      FunNaturePhotog 4 years ago

      Enjoyable and informative lens! I used to love skipping when I was a kid...in fact, I was a skipping champion. ;~) I should get back to it. It's a lot of fun. That Bally Twist Board looks interesting too although judging from the comments, it might not be made for someone with size 10 feet like mine, ha!

    • practicemastery1 profile image

      practicemastery1 4 years ago

      There are two types of pain - the pain of discipline or the pain of regret - Jim Rohn.

    • theproducechick profile image

      theproducechick 4 years ago

      Great tips, thanks for sharing!

    • TapIn2U profile image

      TapIn2U 4 years ago

      Great tips! It also takes discipline to stay healthy and fit. Thank you for the information. Sundae ;-)

    • moanaparker lm profile image

      moanaparker lm 5 years ago

      proper exercise with suitable diet is important for a healthy lifestyle.

    • aylsbillones1 profile image

      aylsbillones1 5 years ago

      Thank you for your great tips.. I will really follow them..i really wanted to work on staying fit and slim..thanks a lot!

    • profile image

      anonymous 5 years ago

      Useful, friendly tips can be followed every day.

    • seashell2 profile image
      Author

      seashell2 5 years ago

      @anonymous: Fabulous, you'll be glad you did!

    • profile image

      anonymous 5 years ago

      Really good tips on here. Will definitely be trying this.

    • profile image

      anonymous 5 years ago

      Healthy Diet is so important

    • Mariajomith profile image

      maria 5 years ago

      great tips, i really try to follow them all

    • GregKuhn profile image

      GregKuhn 5 years ago

      Hey Seashell, thank you for the concrete suggestions! Living a healthy and positive life is its own reward, isn't it? I touch on gratitude often in my writing about health, fitness, and wellness.

    • srsddn lm profile image

      srsddn lm 5 years ago

      Very useful tips. I hope me and my wife will be able to follow a few which we are not doing now.

    • seashell2 profile image
      Author

      seashell2 5 years ago

      @CuriousCraig2: Ya, it's easy to forget but we sure need it, good job!

    • seashell2 profile image
      Author

      seashell2 5 years ago

      @AshleySears LM: Awesome, keep it up!

    • profile image

      CuriousCraig2 5 years ago

      Awesome tips on here. The advice on hydration really hit home since I've been ignoring this for way too long. Been starting every morning and ending every night with a glass of water. I've been hydrating throughout the day as well.

    • AshleySears LM profile image

      AshleySears LM 5 years ago

      Love this lense. I just started working out consistently a few months ago. Loved the motivational quotes and posters.

    • profile image

      anonymous 5 years ago

      I really understand this. It's gonna help me get into great shape with a little effort! Thank you lots!

    • profile image

      anonymous 5 years ago

      Great lens! That's a great little factoid about skipping. I think I'll try it!

    • profile image

      nedudimma 5 years ago

      This lens has the stuff, the water part is excellent, we really do need a lot of it for optimum health.

    • eromantic profile image

      eromantic 5 years ago

      Great tips! DISCIPLINE is the key word here!

    • rt8ca profile image

      rt8ca 5 years ago

      Great tips! Thanks for sharing. I always make sure at least a good walk is part of my daily routine.

    • seashell2 profile image
      Author

      seashell2 5 years ago

      @DailyRogue: Ya, we often need to be reminded of this! Better go get another glass! :-)

    • DailyRogue profile image

      DailyRogue 5 years ago

      I don't think most people realize how important it is to drink plenty of water every day. Lots of good tips here. Thanks

    • profile image

      ElectricCarBuff 5 years ago

      Excellent info, I shall be using some of your ideas to keep fit. Thank you!

    • profile image

      brynimagire 5 years ago

      Nice T-shirt. I want one of these.

    • seashell2 profile image
      Author

      seashell2 5 years ago

      @anonymous: Yes, discipline is very necessary or we fall of task pretty quickly. Glad u enjoyed the read.

    • profile image

      anonymous 5 years ago

      Great tips. Very helpful in our daily life. Many of us are always too busy with our work and social life until we forget about our health. I think self discipline is very important. Thanks for sharing.

    • Bobbala profile image

      Bobbala 5 years ago

      Great lens. Thank you!

    • KReneeC profile image

      KReneeC 5 years ago

      What a great lens! Very helpful and informative! You can never learn enough on how to care for your body!! I sure glad you pointed out DISCIPLINE!!! That is what everyone needs to keep in mind when achieving and maintaining a healthy body weight!

    • seashell2 profile image
      Author

      seashell2 5 years ago

      @SunshineLollipops: Glad you were inspired... keep at it! :-)

    • profile image

      SunshineLollipops 5 years ago

      Great tips! Constantly trying to do better... your lens inspired me.

    • profile image

      buenasalud1111 5 years ago

      It is truth breakfast is the most important meal of the day and you should take care of what you eat tom lower your cholesterol as well, nice lens.

    • profile image

      anonymous 5 years ago

      good content

    • squid-pinkchic18 profile image

      squid-pinkchic18 5 years ago

      These are awesome tips! You touched on some very important points. Very helpful!

    • Richardryder profile image

      Risteard O'Marcahain 5 years ago from Wales

      Thank you for the reminder

    • Thrinsdream profile image

      Thrinsdream 5 years ago

      I really enjoyed reading this. I agree hydration is VITAL not just in weight loss, but in life. Very true that too many people do not drink enough. Also skipping is a very high intensity training exercise really nice to see it involved in another article as it is VERY overlooked. Great lens and I loved the water bottle with compartments, that is a find. With thanks and appreciation. Cathi x

    • deckdesign profile image

      deckdesign 5 years ago

      Nice tips on staying healthy. I also really like the layout of this lens.

    • profile image

      jimmyworldstar 5 years ago

      Eat more meals in smaller amounts, exercise daily, whether it's just walking or running a short distance each day, get your energy from breakfast, and drink a lot of water (not soda!)

    • profile image

      pattywatty8 5 years ago

      Great stuff, it all goes in a circle if you eat well and hydrate exercise is fun, if you exercise you get better sleep, if you sleep then you aren't tired so you choose to exercise.

    • profile image

      josephpowell519 5 years ago

      Great lens! All the advice is so true!

      Im new to this so could you go to my page and give me feedback please, thanks

    • profile image

      fittrainerkyle 5 years ago

      Great for New Years! I love to see other's helping out those with goals. =)

    • profile image

      workoutdvdworld 5 years ago

      Thanks for all the practical, helpful advice. It's true that it all starts with self-discipline and motivation! One step at a time hey!

    • Scotties-Rock profile image

      Clairissa 5 years ago from OREFIELD, PA

      Nice lens! Now I just have to get my butt in motion.

    • kimpaul profile image

      kimpaul 5 years ago

      Great lens! Thanks for visiting my lens today.

    • BuddyBink profile image

      BuddyBink 5 years ago

      Nice daily routine. Thank you.

    • Rico2008 profile image

      Rico2008 5 years ago

      Great lens! Thanks for sharing these tips (:

    • pixiecopley profile image

      Pixie Copley 5 years ago from UK

      very interesting, i'm gonna have to try the green tea idea, i usually have it hot but chilled with lemon and honey sounds amazing!

    • dahn-yoga lm profile image

      dahn-yoga lm 5 years ago

      Great lense, thanks for sharing your thoughts and ideas. We are enjoying it.

    • seashell2 profile image
      Author

      seashell2 5 years ago

      @JoshK47: Thanks Josh for the 'squid angel blessings' ... :-)

    • profile image

      JoshK47 5 years ago

      Awesome lens - so few people realize that being healthy really is pretty easy. Blessed by a SquidAngel.

    • Fanstanding LM profile image

      Fanstanding LM 5 years ago

      This is an achievable list. Thanks!

    • brando87 profile image

      brando87 5 years ago

      well written

    • Close2Art LM profile image

      Close2Art LM 5 years ago

      I like the ice cream answer on the poll, Great informative and inpsirational lens, now I need to get off this keyboard and eat some breakfast...:)rwjr

    • profile image

      anonymous 5 years ago

      always nice to read about keeping ones self in good shape and ways to do that, liked your lens so much that I gave you a 'thumbs up' this morning.

    • profile image

      arronbenly123 5 years ago

      nice Tips you have given. i like that fish oil. very new for me.

      Generic Viagra

    • profile image

      anonymous 5 years ago

      great lens - we recommend 4 things, water, exercise, good diet and intelligent supplementation - combined in a supportive environment works well and is easy for people to understand

    • seashell2 profile image
      Author

      seashell2 6 years ago

      @Swisstoons: Wow, you are ambitious so you'll get back on track! It's good to mix up the routines! :-)

    • Swisstoons profile image

      Thomas F. Wuthrich 6 years ago from Michigan

      I get on particular exercise jags--always vigorous--that can last years. And then for one reason or another, I stop. Stairclimbing (a year), rope-jumping (2 yrs), biking (100+ miles a week for six years) and Zhan Zhuang Chi Kung. Ashamed to admit I've fallen out of the exercise habit in the past six months. Need to get back in the habit.

    • mekon1971 profile image

      mekon1971 6 years ago

      Good information and good lens! Great job!

    • profile image

      medicaltips 6 years ago

      Thanks for the nice information...

    • HomeGym LM profile image

      HomeGym LM 6 years ago

      Great info here ..

    • profile image

      NidhiRajat 6 years ago

      very easy way to get health........

    • Lady Lorelei profile image

      Lorelei Cohen 6 years ago from Canada

      Excellent advice on life, living, and aging. Have a wonderful day.

    • OrganicMom247 profile image

      OrganicMom247 6 years ago

      Great information, I found it really useful.

    • profile image

      healthfount 6 years ago

      Great lens. Very important information.

      My lens about healthy eating is also worth reading.

      http://www.squidoo.com/healthy-eating-for-all

    • digitaltree profile image

      digitaltree 6 years ago

      Nice lens. The hardest for me to do is going at a regular bedtime.

    • profile image

      herculeafitness1 6 years ago

      Super lens. Great tips for staying fit and healthy. So often, we tend to forget how much we need an adequate amount of sleep. Nice job.

    • profile image

      gurpreet83 6 years ago

      nice lens. You are right positive attitude plays a vital role in achieving our goals. great info about fish oil, I didn't know that it helps to burn calories. you might also like this lens: http://www.squidoo.com/health-tips-tips-to-healthy...

    • profile image

      holidayscrapping 6 years ago

      Thanks for this important information. Have a great weekend

    • profile image

      anonymous 6 years ago

      Great tips on how to stay healthy!

      SwagBucks - Codes and Tutorials to maximize your earnings online.

    • ForestBear LM profile image

      ForestBear LM 6 years ago

      Great tips, love the cat poster :-)

    • profile image

      vibescom 6 years ago

      Loved your research work

    • JackNimble profile image

      JackNimble 6 years ago

      I thought your information on the benefits of fish oil was great and also I really liked your idea about the tea water and honey. I am going to have to try that. Thanks for sharing.

    • profile image

      saraPalmer 6 years ago

      This is a very good lens. Complete, concise, and packed with information. I am sure there are numerous health conscious people who will benefit from this article. Furthermore, when they read this, they may change their mind about switching to healthier eating. I like it. Will you check out my lens? http://www.squidoo.com/revolutionary-super-slim-di...

    • profile image

      anonymous 6 years ago

      Excellent tips, I do need to make some improvements in my healthy choices.

    • GenaBug profile image

      GenaBug 6 years ago

      Love the tips!