Maintaining physical fitness is one of the most important aspects of living a healthier life. Staying fit and healthy can help prevent bone issues, heart disease, muscle problems, and overweight. So, how can you maintain body health to be healthier?

Fitness, according to a study in the Encyclopedia of Behavioral Medicine journal, refers to the capacity to carry out activities with optimal body endurance and strength.

Therefore, you need to adopt a healthy lifestyle as a way to maintain your health; here are some things you can do:

1. Exercise Regularly

Physical fitness can be achieved by exercising for at least 30 minutes every day or five days per week. Some types of exercises that can improve physical fitness include:

A. Aerobic Exercise

Aerobic or cardiovascular exercises such as swimming, jogging, fast walking, and cycling can help strengthen heart health. By performing aerobic exercises regularly, the heart will pump blood at a higher rate over a long period.

B. Anaerobic Exercise

Besides aerobic exercise, anaerobic exercise is also important for improving physical fitness. This type of exercise can help you increase muscle strength, thus enhancing overall fitness. Examples of anaerobic exercise include skipping, cycling, or weight lifting.

C. Muscle Strength Training

Muscle strength training also plays an important role in improving physical fitness. By engaging your muscles in strength training, the body’s metabolism works faster to burn calories efficiently. Some examples of muscle strength training exercises you can try are push-ups, pull-ups, and weight lifting. Perform these exercises regularly to achieve optimal results.

D. Stretching Exercises

This exercise is an important light exercise in any physical fitness program. Stretching your body two or three times a week can make your muscles more relaxed. Body stretching exercises are usually incorporated into Pilates and yoga.

2. Healthy Eating Habits

Improving physical fitness isn’t just about regular exercise. You also need to balance it with starting healthy eating habits. If nutritional intake is not adequately met, the body’s immunity will decrease, making you more prone to fatigue and illness.

A balanced and healthy diet essentially covers all essential nutrients from a variety of healthy foods. Some good foods to consume include fresh vegetables and fruits, lean meat, fish and seafood, nuts and seeds, and starch.

Meanwhile, you should avoid high-salt and sugar foods, saturated fats, trans fats, and foods processed with a lot of oil. Eating a diet rich in fiber from fresh fruits and vegetables can help stabilize blood sugar levels and prevent a decrease in body stamina, according to the Harvard School of Public Health.

To get a fit and healthy body, eat at least 3-4 servings of vegetables and 2-3 servings of fruits. The recommended portion for vegetables is about 1/3 of your plate. You can eat vegetables like spinach, carrots, and mustard greens as daily meals.

For fruits, you can choose your favorite fruits such as apples, oranges, melons, or bananas. You can change the fruit menu above every day to get maximum nutrients.

3. Adequate Sleep

Sleep gives time for body cells to prepare themselves to function optimally the next day. If you are sleep-deprived, your fitness will decline. Lack of sleep can make you tired, affect your body’s response to stimuli, and make it harder to learn and make decisions.

To get the best sleep quality, make sure not to sleep too late. Try to go to bed earlier than usual and wake up earlier every day, even on holidays. Everyone’s sleep needs vary, and what might make you sleep longer include unnecessary activities like playing on the phone, watching TV, or staying up late.

4. Quit Smoking and Drinking Alcohol

Cigarettes not only cause respiratory issues to worsen but also impact overall physical fitness. Smoking decreases oxygen intake because of chemicals in cigarettes.

The negative impact will increase if you frequently drink alcohol. This beverage causes you to wake up feeling unfit and diminishes your overall health. It also affects the circulation of oxygen and blood during physical activities.

Alcohol and smoking can harm the heart, blood vessels, muscles, and lungs over time. These organs play a crucial role in supporting the circulation of blood and oxygen during various activities.

5. Knowing How to Handle Stress

The last way to maintain physical fitness is to know how to handle stress effectively. Unresolved or unmanageable stress will become a mental burden.

Stress keeps your mind focused on the problem at hand, making it difficult to concentrate on anything else. This lack of focus can lead to problems in performing daily activities optimally.

You might continually make mistakes or even get injured. Stress also hinders the growth and recovery processes in body muscles.

Stress can also disturb sleep quality. Yet, sleep helps the body recover more quickly from various types of inflammation, including muscle health issues.

Therefore, you must know and understand how to manage stress. You can divert your mind from stress-causing thoughts by engaging in sports.

There are many sports options to relieve stress, such as yoga, dancing, or simply walking around a park. You can also engage in hobbies you enjoy like gardening or vacationing.

These are some tips you need to follow to maintain physical fitness and lead a healthier life. You can also have online consultations with the Tirta Medical Centre team to discuss these matters. You can find sports that suit you, learn about healthier eating habits, how to get enough sleep, quit smoking and drinking alcohol, and manage stress.

Tirta Medical Centre is available online in the form of Telemedicine services. Telemedicine is a technology that allows patients to discuss with doctors privately without having to meet face-to-face.

Advantages of Tirta Medical Centre:

  • Supported by competent professional medical personnel.
  • Easy and quick access.
  • Comprehensive and accurate services.

You can also contact Tirta Medical Centre for more detailed information. Tirta Medical Centre also allows you to purchase medications online without leaving your home.

1. Why is it important to maintain physical fitness?

Maintaining physical fitness has many benefits. Exercise helps you stay healthy, boosts immunity, reduces heart disease risk, strengthens muscles and bones, increases energy, improves sleep, and mood.

2. What should I do to improve physical fitness?

– Engage in regular exercise, such as aerobics, strength training, and stretching.
– Pay attention to a healthy diet by consuming nutritious and balanced foods.
– Ensure adequate and quality sleep every night.
– Avoid excessive smoking and drinking alcohol.
– Manage stress by engaging in enjoyable activities such as sports, meditation, or hobbies.

3. How can I start a healthy eating habit?

Start by eating nutrient-rich foods like fresh vegetables, fruits, healthy proteins, whole grains, and avoid processed foods, sugar, and saturated fats. It’s also important to manage portion sizes and avoid overeating.

4. How can I manage stress while maintaining physical fitness?

There are various ways to manage stress, such as engaging in preferred sports, meditation, enjoying hobbies, or spending time outdoors. It’s important to rest enough, get good sleep, and manage your time well to avoid being too tired and stressed.