In today’s fast-paced world, keeping your health in check or staying fit feels like an overwhelming task. The good news is, achieving long-term health and fitness doesn’t have to be complicated. In fact, the most sustainable methods are often the simplest and can easily be integrated into your everyday life. Let’s explore practical, sustainable ways to maintain your health and fitness in a way that lasts:
One of the key principles of staying fit is regular physical activity. You don’t need to run marathons or spend hours in the gym to stay in shape. In fact, consistency and discipline are far more important than intensity. Daily movement, even in small doses, can have a profound impact on your overall fitness and health. Try adding any of these to your routine:
Walking is one of the simplest forms of exercise that anyone can follow, and to be consistent with the same, try to aim for at least 30 minutes of walking every day. If you have a busy schedule, break it into shorter walks throughout the day.
Incorporating a few stretches or yoga poses for even 10 minutes a day into your routine can improve flexibility, reduce muscle stiffness, and enhance posture.
You don’t need heavy weights to build muscle. Simple bodyweight exercises like squats, push-ups, and planks can improve muscle strength and tone.
If not anything, then the goal is to find physical activities you enjoy, whether it’s dancing, cycling, swimming, or hiking. When you enjoy the process, you’re more likely to stick with it over the long term.
A sustainable approach to nutrition is about balance, not restriction. Instead of focusing on cutting out food groups or following strict diets, aim to eat real, whole foods that nourish your body.
Fruits and vegetables are packed with all micronutrients from vitamins, minerals, fiber, and antioxidants. They are essential for supporting your immune system, improving digestion, and providing energy. Try to fill half of your plate with vegetables at each meal, and start your meal with these. Additionally, keep a serving of fruit with nuts as a mid-meal snack.
After veggies, protein is important for muscle, tissue, and cell repair and growth, and it also keeps you feeling full for longer. Include a variety of protein sources like lean meats, fish, eggs, beans, pulses, good-quality organic paneer, etc in your meals.
Whole grains like millets, oats, groats, unprocessed rice, whole wheat, etc contain more nutrients and fiber than refined grains. They help keep your energy levels stable throughout the day and support digestive health.
While it’s okay to enjoy treats occasionally, try to limit foods that are highly processed and high in processed sugars, unhealthy fats, and salt. These can lead to inflammation, weight gain, and other health issues over time.
Water helps manage digestion, regulate body temperature, transport nutrients to body cells, etc and still many of us don’t hydrate ourselves enough. Aim for 10-12 glasses (around 2.5-3 litres) of water daily. This can vary depending on your activity level and climate, but it’s a good starting point. If you struggle to drink enough water, try carrying a water bottle with you, adding a slice of lemon or mint for flavour to improve the taste.
Your body needs adequate rest to repair and recover from daily activities, exercise, and stress. Lack of sleep can lead to weight gain, weakened immunity, and decreased mental performance. Establish a consistent bedtime routine to signal your body that it’s time to wind down and ensure your bedroom is cool, dark, and quiet. Limiting screen time before bed and reducing caffeine intake in the afternoon can also help improve sleep quality.
Chronic stress can have a negative impact on your physical and mental health. Mindfulness techniques like meditation, pranayama, and yoga can help reduce stress and improve mental clarity.
Make time for activities that bring you joy, whether it’s reading a book, gardening, art work, or going for a walk in nature. These moments of relaxation can help you recharge and keep stress at bay.
There will be days when you skip a workout or indulge in your favourite dessert, and that’s okay. The key is to be disciplined and consistent to get long-term success.
Staying healthy and fit is a journey. The most important thing is to find what works for you and to enjoy the process with discipline and consistency.
Deepika Rathod
Chief Nutrition Officer, Luke Coutinho Holistic Healing Systems. The writer is a clinical nutritionist with a focus on healthy lifestyle choices.