You can achieve and maintain physical fitness through these 7 tips

You need a body that is healthy, fresh, and fit to always be able to move without hindrance. A fit and fresh body can prevent you from the risk of heart disease, bone and muscle problems, and avoid being overweight. Especially if your body is strong, your mental health will be just as healthy.

What can be done to achieve physical fitness

Physical fitness can be achieved by exercising diligently for at least 30 minutes every day or 5 days per week, and also maintaining a healthy, balanced diet.

But before starting to exercise or diet, you should also consider your current health condition, daily nutritional needs, and your body's tolerance. It is important to consult a doctor before starting any exercise or diet.

1. Aerobic exercise

Aerobic exercise or cardiovascular exercise such as brisk walking, jogging, swimming and cycling can help strengthen your heart health. This exercise can make the heart pump blood at a higher rate for a long time.

Aerobic exercise is also useful to help maintain stamina, normal blood pressure, and normal cholesterol. Additionally, cardiovascular exercise is beneficial for strengthening the spine and preventing excess weight gain, according to the University of Maryland Medical Center.

2. Anaerobic exercise

Apart from aerobics, there are also anaerobic exercises. If aerobic exercise is done at low intensity for a long period of time, anaerobic exercise is done at a fast pace to help increase muscle strength. An example is sprinting (sprint) or lift weights.

A combination of aerobic and anaerobic exercise is necessary for the development of physical fitness, according to research from the University of Iowa Hospitals and Clinics.

3. Muscle strength training

Muscle strength training can be one way to get physical fitness. Muscle strength training helps the body's metabolism work faster to burn more calories and more efficiently.

In addition to making you physically fit and healthy, muscle strength training is also useful for building stamina and helps build and maintain muscle mass.

Examples of exercises that you can do are push ups, pull ups, and lifting weights. Exercises that work the main muscle groups should be performed two or three times per week for best results

4. Stretching exercises

Stretching is one of the most important exercises in any physical fitness program. Stretching your body two or three times a week can help relax your muscles. Stretching can also be done after any sport.

Stretching after exercise allows the muscles of the body to recover after a hard work. Stretching also helps improve circulatory circulation and joint flexibility, as well as improve posture.

Yoga, pilates, and dynamic stretches are some examples of activities that can stretch your body effectively.

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Keep in mind, not all sports are suitable for you to live. Then choose the type of sport you like. If you prefer to be busy, try asking friends or family to join a zumba or pilates class. If you prefer to be alone, maybe you can try swimming. You can also try various new sports, you don't have to stick with the same sports.

Then, what are the other tips for maintaining physical fitness?

5. Healthy diet

Achieving physical fitness is not only possible by doing regular exercise. You also have to balance it by starting healthy eating habits. If you are not getting enough nutrition properly, your immune system will decrease so that you can be more prone to fatigue and fall sick.

A healthy and balanced diet is actually still sufficient for all the essential nutrients from a variety of healthy foods. These include fresh vegetables and fruit, lean meats, fish and seafood, nuts and seeds, and starches. Meanwhile, avoid foods high in sugar and salt, foods high in trans and saturated fats, and foods that are processed with lots of oil.

6. Eat lots of fruits and vegetables

According to the Harvard School of Public Health, a diet high in fiber from fresh fruits and vegetables helps stabilize blood sugar levels so that your stamina doesn't drop easily.

To get a fit and healthy body, you should eat at least 4 cups of fruits and vegetables per day. You can eat vegetables such as spinach, carrots and mustard greens as a side dish every day.

As for the fruit, choose your favorite fruit such as apples, oranges, melons, or bananas.

Keep changing the menu every day to get maximum nutrition.

6. Get enough sleep

Apart from regular exercise and dieting, you must not forget the importance of getting enough rest and sleep. Sleep well and enough for 7-8 hours every night to help keep the body fresh when you wake up in the morning.

Conversely, lack of sleep, staying up late, or not sleeping well will actually increase levels of the stress hormone cortisol, which can reduce your health in the long run.

Try practicing the principles of sleep hygiene to help you get 7-8 hours of sleep each night.

7. Stop smoking and drinking alcohol

Smoking and drinking alcoholic beverages are bad habits that threaten the health of your body in the future. Smoking and alcohol have long been linked to the risk of hypertension, diabetes, heart disease, cancer and fertility problems.

Moreover, even though you are diligent in exercising and having a healthy diet, the risk of disease due to smoking and alcohol may still haunt you. So, immediately stop these two habits before becoming addicted to maintaining your physical fitness.

There are many ways to help you stop these bad habits. You can start by chewing gum or snacking on carrots to get rid of sour mouth when you don't smoke. Meanwhile, to start avoiding alcoholic drinks, you can drink frequently infused water to divert alcohol cravings.

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