How to Stay Fit and Beautifully Healthy

Co-authored by Marsha Durkin, RN

Updated: June 20, 2019

Explore this Article Exercising Effectively Eating Right Having a Healthy Mindset Show 1 more... Show less... Article Summary Questions & Answers Related Articles References

There are a lot of benefits to staying physically fit. You'll have more energy, you'll look great, and you'll notice improvements in your overall health. Unfortunately, it's not always easy to stay in great shape. However, if you focus on nutrition and exercise, you can make a lot of healthy physical changes. Don't forget that a positive attitude is also really important to staying fit and beautifully healthy.

Part 1
Exercising Effectively

  1. 1
    Find the time. Exercise is one of the most important aspects in staying (or becoming) fit and healthy. Experts recommend that you should aim to be active for at least 30 minutes per day. Try scheduling your exercise the same way that you schedule other appointments and commitments. You'll be more likely to stick to it if it's on the calendar.[1]
    • If you are trying to tone-up or lose weight, you might need to exercise more than thirty minutes per day. If you belong to a gym, ask to have a consultation with a personal trainer. They can help you plan a regimen for your specific goals.
    • Exercise in increments. If you are finding it difficult to block out 30 or 60 minutes of your day for exercise, try getting your movement in smaller chunks of time. For example, walk to work, take a walk at lunch, and walk home.
  2. 2
    • Make it easy to stick to your routine. Try setting out your workout clothes and your gym bag the night before. That way, you're all set to head out the door in the morning.
    • Utilize technology. Try a gadget to help you track your movements, such as a fitbit. There are even free apps on your phone that you can set to remind you to get up and move once an hour.
    • Don't give up. It typically takes between 20 and 30 days to make a habit stick. Keep exercising, and eventually it will become a natural part of your day.
  3. 3
    Go outdoors. There are definitely some perks to working out at a gym--air conditioning and televisions are a few. But scientists report that exercising outdoors, at least part of the time, can have major benefits. The varied terrain of a road, sidewalk, or trail challenges your body in ways that the monotony of a treadmill or elliptical trainer can't do.[3]
    • Exercising outside can also have positive benefits for your mental health. In studies, people who walked both outside and inside reported enjoying the activity much more when completed outside.
    • Utilize your local parks. Many parks will have great areas for running or walking. If you like sports, you can also make use of the tennis courts or basketball courts.
  4. 4
    Be social. If you involve other people in your exercise routine, you'll see a positive impact in your results. Finding a workout buddy can help with accountability. If you schedule an activity with a friend, you are less likely to cancel than if you were only cancelling on yourself.[4]
    • Group exercise classes also offer benefits. In classes, instructors can offer encouraging words. They can also motivate you and correct your form to make sure that you are doing each move safely and effectively.
    • Working out is a great way to meet new people. Try joining a running club or a tennis league. You'll make friends with similar interests and stay in great shape.
  5. 5
    Vary your routine. It's great when you find an exercise that you enjoy. And there's no reason to give up something you love, like yoga or swimming. However, it can be beneficial to vary your exercise routine. Your body will respond positively to new challenges and you'll see greater results when you switch things up.[5]
    • Your body will get used to a regular routine and will eventually start to spend less energy when you exercise. That means you'll burn fewer calories and might notice a plateau in your fitness goals.
    • Try doing a mix of strength training and cardio. For example, try running for two minutes, then stopping to do some core exercises, such as a plank or crunches. You can switch up the order of your exercises and add new ones to your routine.
    • If you prefer to work out indoors, try using cardio equipment like a treadmill. You can visit a gym or purchase your own. You may even be able to find used equipment to purchase.
    • Try changing your routine every two to four weeks to start seeing some faster results.

Part 2
Eating Right

  1. 1
    • Make cooking fun. Recruit family members to get involved, so that it feels like less of a chore. Give each family member a day of the week to request a certain meal and find a new recipe to try out.
    • Being organized can help make cooking seem easier. Try planning your meals in advance. This will limit the trips you have to make to the grocery store, and will also help you stay on track with your fitness goals if you plan healthy weekly menus.
  2. 2
    Get the right nutrients. When you're cooking your yourself, you can fully control the ingredients you use. This will help you make sure you are getting the nutrients your body needs. Eating well can help control your weight, and it can also give you the energy you need to exercise regularly.[7]
    • Try to eat a diet that includes several servings a day of fresh fruits and vegetables. These are packed with vitamins and fiber.
    • Eat lean meats and fish. These will provide you with protein and also gives your body healthy fats.
    • Make your plate colorful. The more color on your plate, the more fruits and vegetables you are likely eating. Try for leafy greens, like kale, and vibrant orange tones, like those in sweet potatoes and carrots.
  3. 3
    Talk to your doctor. You can plan a general, healthy diet for yourself. But if you have any special concerns about your weight or overall health, it's a great idea to consult your doctor. She can help you figure out the foods that will help you meet your fitness goals, whether it is maintaining your current fitness levels or losing weight.
    • Your doctor can also help you figure out which foods to avoid. For example, if you suffer from high blood pressure, your doctor will likely recommend a reduced sodium diet.
    • Ask your doctor before taking any weight loss supplements. While diet pills can be effective when used safely, it's best to check with your doctor about whether or not they are right for you.
    • Ask your doctor for a referral to a registered dietitian. They can help you review your diet and plan meals to lose weight or maintain an already healthy lifestyle.
  4. 4
    Read labels. Pay attention to the nutrition labels on the foods that you buy. The information listed here can help you make healthy choices about what to put in your body. When reading labels, pay specific attention to the amounts of sugar, fat, and calories that are listed. You can see how much of the recommended daily allowance of sugar, for example, you should aim for.[8]
    • Pay attention to serving size. For example, if you want to have a bag of chips, read the package to see if the information tells you the calorie count for the whole bag. Sometimes, a third of the bag is considered a full serving.
    • If you have hypertension, you may need to watch your salt intake. Make sure to read how much salt/sodium is in each product to make sure that you do not consume more than 1,500 mg a day.[9] Canned foods and pre-prepared meals are often full of sodium.
    • There are multiple different names for most ingredients. For example, sugar has at least 61 different names, including sucrose, high fructose corn syrup, dextrose, and rice syrup.[10] If you are trying to avoid a particular ingredient, make sure that you can recognize all of its different names.

Part 3
Having a Healthy Mindset

  1. 1
    • Find something you like about your looks and make that your focus. For example, if you have been running a lot lately, compliment yourself on how strong your legs are looking.
    • Avoid negativity. Try not to criticize yourself. It's fine to want to make changes, but try to give yourself encouragement, rather than tearing yourself down. For example, instead of feeling bad about eating a bag of cookies, say to yourself, "I guess now I have extra motivation to do 20 extra sit-ups tomorrow!"
  2. 2
    • Don't worry about the numbers on the scale. Instead, focus on how strong you feel and how your clothes fit. Base your personal fitness assessment on your energy levels and overall health, not on your weight.
  3. 3
    Don't compare yourself to others. It can be tempting to judge yourself based on how other people look. But experts say that comparing yourself to others can be damaging. For instance, it can lower your sense of self-worth. That can lead to lower self-esteem, and lower energy levels.[13]
    • Make your own goals. Trying to look like someone else isn't going to help you achieve your goals. Instead, assess your fitness level by noting if you've made improvements and if you can see and feel a difference in your body.
    • Think about your body frame size. Everyone is different. Some people have small frames, while others have a large frame. Yours might be medium. You can figure out your frame size by measuring the circumference of your wrist and consulting a height chart. Remember, if you have a large frame, you will have different weight goals than someone who is naturally smaller.
    • Try keeping a daily journal, where you record positive statements about yourself. You can use this journal to track your exercise and diet, or you can just write down happy, self-affirming thoughts to keep you motivated.

Community Q&A

Add New Question
  • Question
    Do I have to go to the gym to be fit and healthy?
    Marsha Durkin, RN
    Registered Nurse
    Registered Nurse
    Expert Answer
    No. You can exercise outside or at home, such as by walking around the block, going up and down stairs, using a stationary bike, or exercising in your living room.
  • Question
    What types of exercise will help me lose weight?
    Marsha Durkin, RN
    Registered Nurse
    Registered Nurse
    Expert Answer
    Anything that makes you sweat will help you lose weight, even walking daily works.
  • Question
    How can I reduce my weight?
    Community Answer
    Drink plenty of water, eat a lot of fruit and vegetables, exercise regularly, and use smaller plates when eating (that way you won't eat as much).
  • Question
    What should I do to get tall?
    Community Answer
    Do exercise and get a lot of calcium - both of these will strengthen your bones and make them longer.
  • Question
    How can I burn stomach fat?
    Community Answer
    Do squats, planks and jogging - not running - and maintain a small food profile.
  • Question
    How can I keep my body image good?
    Community Answer
    Take care of yourself. Maintain your body's aesthetics by keeping it clean and smooth using everyday essentials like moisturizer and exfoliation. In terms of physical shape, try to not binge on to much fats and carbs. Remember: taking more calories in than burning them will begin to make you put on weight!
  • Question
    What should be the minimum amount of water to drink daily?
    Community Answer
    You should drink 8 to 10 glasses of water everyday to stay healthy.
  • Question
    What should I do if I've stopped exercising?
    Community Answer
    Gradually ease yourself into exercising again. If you lack motivation, try to find an activity you truly enjoy and some exercise buddies to keep you accountable.
  • Question
    I'm slim and whenever I talk about going to the gym, people laugh at me and ask why I need the gym anyway. Is the gym meant for fat people only? Can't I go there for physical fitness?
    Community Answer
    Of course! And you can just tell people that's why you're going. Exercise isn't just for losing weight; it's an important part of a healthy lifestyle.
  • Question
    What are some tips to eat effectively?
    Community Answer
    Its not all about what you eat, it's about how much you eat, but do try eating organic foods or foods with no sugars or carbs, as those cause the most weight to be put on.
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    • Try some different exercise plans to find one that works best for you.
    • There are always new variations of old work outs that are coming out. You may want to look into programs such as laughter yoga, which can help increase endorphins.


    • Consult your doctor before beginning any new fitness plan.

    Article SummaryX

    To keep yourself fit and beautifully healthy, aim to get at least 30 minutes of physical activity every day. Alternate between activities you enjoy, like swimming, biking, or jogging in the park, so you’ll be more likely to stick to it. In addition, eat a diet that includes several servings a day of fresh fruits and vegetables, lean proteins like chicken and fish, and complex carbohydrates. Avoid saturated fats and refined sugars. Keep reading for tips from our medical reviewer on how exercising with a friend can help you get fit.

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    Categories: Health

    In other languages:

    Español: estar en forma y ser saludable, Italiano: Rimanere in Forma e in Salute, Português: se Manter em Forma, Bonita e Saudável, Русский: поддерживать себя в форме и оставаться здоровой и красивой, Français: rester en forme et en bonne santé, Bahasa Indonesia: Menjaga Diri Tetap Fit dan Cantik secara Sehat, Deutsch: Fit und wunderbar gesund bleiben, Nederlands: Fit en mooi gezond blijven, العربية: الحفاظ على الجمال واللياقة البدنية بصورة صحية

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