Do this exercise in addition to your regular physical activity. For example, even if you spend several hours gardening, you still want to make time for a 20-minute walk or some other exercise. The best way to maintain this habit is to do something you enjoy doing. If you like playing soccer, join a community league and do drills on the days you don’t have a game. Swimming is perhaps the best all-around workout. It’s low impact, so it’s great if you have painful or stiff joints. [2] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Tai chi is another option. This Chinese martial art not only strengthens your core but also improves balance and mental focus. Community classes are often available at little to no cost. [4] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Challenge your muscles by adding weight gradually. If you stay with the same weight, you won’t get much benefit out of the exercise after a few weeks.
Your muscles need at least 48 hours to recover after a good workout—schedule your strength training sessions accordingly. You can typically maintain physical fitness with 2 or 3 sessions a week.
Starting a basic yoga practice is a great way to maintain your flexibility. Once you’ve learned a few poses, you can use them as warmup or cool-down stretches after exercise as well. Breathe freely and deeply through stretches. If you feel any pain or tension, stop. Stretches should never hurt.
Portion control is also important. Some foods you can eat without having to worry about the quantity. But in general, get in the habit of putting healthy portions on your plate and not returning for seconds. Eat fast food and sugary foods and drinks in moderation. These things are fine as an occasional treat but don’t help your fitness when they’re a regular part of your diet.
Limit drinking to one or two drinks once or twice a week. If you have difficulty with this, it might be better for you to stop drinking entirely. If you smoke, make a plan to quit. Quitting smoking improves your physical fitness and lowers your risk of cancer, heart disease, stroke, and lung disease. It can also add years to your life expectancy!
The specific amount of water you need to stay hydrated varies depending on your body size and activity level. Your urine is a good indication of your hydration level—if it’s a dark yellow or amber color, you need more water. Always drink water before, during, and after a workout to help recover the water your body loses through sweat. Keep a bottle of water with you so you always have some handy. This will make it easier to remember to take small sips of water throughout the day.
Take the stairs instead of the elevator Work in the yard, gardening, mowing, or raking leaves Tidy up your home Wash and wax your car by hand Walk somewhere instead of driving
Keep the room where you sleep quiet and dark. Having a light or the TV on makes it harder to go to sleep and fall into a deep sleep. If you’re having a hard time going to sleep, get up and do something else for a few minutes until you feel tired. Tossing and turning in bed will only make things worse. Talk to your doctor if you have a recurring problem falling to sleep. They might recommend a sleep aid to help.
If you can exercise or do other physical activities with friends or family members, you can effectively kill two birds with one stone. Their support will also really motivate you! Hobbies are another important part of mental health. Sharing your hobbies with others helps build friendship and camaraderie.
Seeing your doctor regularly establishes a regular relationship with them. If you’re used to seeing them, you’ll be more comfortable asking them questions.
