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How to Keep Fit

Last Updated: March 15, 2024 Approved

This article was co-authored by Laila Ajani . Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES). There are 7 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. This article has 22 testimonials from our readers, earning it our reader-approved status. This article has been viewed 493,027 times.

Staying fit is a great way to improve your mood and overall health. Many people struggle with staying fit over time, but the benefits of fitness definitely outweigh the costs. With some commitment and motivation, you can maintain your physical fitness for years to come!

• Come up with a daily walking, jogging or cycling routine that fits with your schedule (i.e. go for a jog everyday at 6:00 p.m.). After a while you can increase your distance, speed, and the length of your workout.
• Go out of your way to walk more. For example, if you go to the grocery store try to park in the farthest spot from the entrance so you are forced to walk those extra steps to get there.
• Walk or bike to work or school. If you live close enough to work or school a good solution would be to start walking or cycling.
• If you jog you should jog at least 1 kilometre (0.62 mi), but it is very important to pace yourself.

• Push-ups . Use your weight against the floor or wall to work on your upper body strength.
• Sit-ups . Sit-ups can be done by simply laying on the ground or, with a more advanced technique, with a chair or exercise ball.
• Yoga . Yoga practices such as downward facing dog or sun salutations are easily done on the carpeted ground or on a yoga mat.

• Utilize the machines for cardio and weights , but be careful and never use a weight that is too heavy. Use smaller weights and you will find that you will progress through the weights very rapidly.
• Learn strength training and muscle toning techniques from an instructor or professional.

• The most popular city sports are: dodgeball, kickball, softball, basketball, pickle-ball, and ultimate frisbee.

Maintaining a Balanced Diet

• High in sugar: donuts, cakes, cookies, pudding, cereals, canned and dried fruits, and sodas.
• High in fat: Processed meats, hydrogenated oil, and shortening. [3] X Research source
• Avoid foods containing artificial ingredients.

• Fresh vegetables and fruits: carrots, onions, broccoli, spinach, eggplant, melons, bananas, apples, and oranges.
• High-protein foods: lean meat, poultry, fish, legumes, nuts and seeds (like chia and hemp), tofu, soy beans, eggs, cottage cheese, and lentils.
• Grains: whole wheat toast, oatmeal, quinoa, and barley.
• Foods high in fiber: cooked lentils, black beans, green peas, pears, raspberries, and oat bran. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source

• Examples of simple carbohydrates: sugars, syrups, jams, and candy.
• Examples of complex carbohydrates: beans, yams, and sweet potatoes.

• Light breakfast: eggs (you can mix eggs with some veggies like artichokes, peppers, or mushrooms, etc.) with grapefruit and a piece of toast
• Mid morning snack: unsweetened yogurt with berries
• Lunch: salad (be careful of the dressing!) with a protein (i.e. grilled chicken or turkey)
• Afternoon snack: apple, orange, or a banana with almonds and a spoonful of peanut butter
• Dinner: lemon baked salmon with brown rice, carrots, and asparagus

• The amount of water you should drink relies on how much you weigh. To calculate how much water you should be drinking, take your weight and multiply it by 67% (2/3). So, for instance, if you weigh 130 pounds (59 kg) you should be drinking about 87 oz (2.6 L) of water per day. [7] X Research source
• If you are exercising you will need to increase your amount of water intake to replenish what you are sweating out.

Gaining Willpower and Motivation

• Stick to a daily or every other day plan. If you have a routine that you follow it is much easier to stick to than just assuming you will get to exercising or you will get to eating a healthy meal.

Fitness is not a destination; it's a journey. It's a way of life that requires consistent effort, dedication, and discipline. But the rewards are worth it. When you prioritize your health and fitness, you feel better, look better, and perform better in every area of your life. You have more energy, more confidence, and more resilience. You become the best version of yourself.

• Good people to ask are family members, co-workers or classmates, neighbors (if you have a good relationship with them already) or local friends.

• For example, if you have kept up with your routine and healthy eating and you accomplished your goal for the week by jogging for 30 minutes instead of 20, then that Friday night you should treat yourself to a movie outing, massage, or luxurious bath.

• Motivate yourself by wanting to continue on this path of fitness and health. You want to feel good, you want to look good, you want to be healthy...and you absolutely can!

Laila Ajani

It's okay if you don't feel motivated every day, but it's crucial to establish a sense of discipline. A consistent workout routine is the key to achieving fitness goals. It is essential to remain determined and committed to your plan. Select a suitable time of day that fits your schedule. Dedicate around 30 to 60 minutes to exercise, and stick with it.

What Post Workout Recovery Drinks Should I Drink?

Expert Q&A

• Try not to overdo it. Thanks Helpful 29 Not Helpful 3

You Might Also Like

• ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits
• ↑ https://www.fitday.com/fitness-articles/nutrition/healthy-eating/fast-food-nutrition-junk-foods-effect-on-your-body.html#b
• ↑ http://www.healthaliciousness.com/articles/foods-highest-in-saturated-fat.php
• ↑ http://www.webmd.com/food-recipes/tc/healthy-eating-overview
• ↑ http://www.mayoclinic.org/high-fiber-foods/art-20050948
• ↑ https://www.fitday.com/fitness-articles/nutrition/healthy-eating/3-reasons-skipping-meals-is-unhealthy.html#b
• ↑ http://www.slenderkitchen.com/how-to-calculate-how-much-water-you-should-drink-a-day/#

About This Article

Start your fitness plan by creating a daily walking, jogging, or cycling schedule to keep your heart and lungs active through exercise every day of the week. If you’re just starting to get fit, feel free to take things as slow as you need to and build up your abilities over time. When you're ready, start practicing strength and flexibility exercises at home by doing push-ups, sit-ups, or yoga. If you find yourself getting bored with your routine, sign up for a class at the gym or join a sports team. For more tips on getting motivated to keep fit, read on! Did this summary help you? Yes No

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How to stay fit forever: 25 tips to keep moving when life gets in the way

Can you carry on exercising when your motivation slips, the weather gets worse or your schedule becomes overwhelming? Experts and Guardian readers give their best advice

W hen it comes to exercise, we think about how to “get” fit. But often, starting out is not the problem. “The big problem is maintaining it,” says Falko Sniehotta, a professor of behavioural medicine and health psychology at Newcastle University. The official UK guidelines say adults should do strength exercises, as well as 150 minutes of moderate activity, or 75 minutes of vigorous activity, every week. According to the Health Survey for England in 2016 , 34% of men and 42% of women are not hitting the aerobic exercise targets, and even more – 69% and 77% respectively – are not doing enough strengthening activity. A report from the World Health Organization last week found that people in the UK were among the least active in the world, with 32% of men and 40% of women reporting inactivity. Meanwhile, obesity is adding to the chronic long-term diseases cited in Public Health England’s analysis, which shows women in the UK are dying earlier than in most EU countries.

We all know we should be doing more, but how do we keep moving when our motivation slips, the weather takes a turn for the worse or life gets in the way? Try these 25 pieces of advice from experts and Guardian readers to keep you going.

1 Work out why, don’t just work out

Our reasons for beginning to exercise are fundamental to whether we will keep it up, says Michelle Segar, the director of the University of Michigan’s Sport, Health and Activity Research and Policy Center. Too often “society promotes exercise and fitness by hooking into short-term motivation, guilt and shame”. There is some evidence, she says, that younger people will go to the gym more if their reasons are appearance-based, but past our early 20s that doesn’t fuel motivation much. Nor do vague or future goals help (“I want to get fit, I want to lose weight”). Segar, the author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness , says we will be more successful if we focus on immediate positive feelings such as stress reduction, increased energy and making friends. “The only way we are going to prioritise time to exercise is if it is going to deliver some kind of benefit that is truly compelling and valuable to our daily life,” she says.

2 Get off to a slow start

The danger of the typical New Year resolutions approach to fitness, says personal trainer Matt Roberts , is that people “jump in and do everything – change their diet, start exercising, stop drinking and smoking – and within a couple of weeks they have lost motivation or got too tired. If you haven’t been in shape, it’s going to take time.” He likes the trend towards high-intensity interval training (HIIT) and recommends people include some, “but to do that every day will be too intense for most people”. Do it once (or twice, at most) a week, combined with slow jogs, swimming and fast walks – plus two or three rest days, at least for the first month. “That will give someone a chance of having recovery sessions alongside the high-intensity workouts.”

3 You don’t have to love it

It is helpful not to try to make yourself do things you actively dislike, says Segar, who advises thinking about the types of activities – roller-skating? Bike riding? – you liked as a child. But don’t feel you have to really enjoy exercise. “A lot of people who stick with exercise say: ‘I feel better when I do it.’” There are elements that probably will be enjoyable, though, such as the physical response of your body and the feeling of getting stronger, and the pleasure that comes with mastering a sport.

“For many people, the obvious choices aren’t necessarily the ones they would enjoy,” says Sniehotta, who is also the director of the National Institute for Health Research’s policy research unit in behavioural science, “so they need to look outside them. It might be different sports or simple things, like sharing activities with other people.”

4 Be kind to yourself

Individual motivation – or the lack of it – is only part of the bigger picture. Money, parenting demands or even where you live can all be stumbling blocks, says Sniehotta. Tiredness, depression, work stress or ill family members can all have an impact on physical activity. “If there is a lot of support around you, you will find it easier to maintain physical activity,” he points out. “If you live in certain parts of the country, you might be more comfortable doing outdoor physical activity than in others. To conclude that people who don’t get enough physical activity are just lacking motivation is problematic.”

Segar suggests being realistic. “Skip the ideal of going to the gym five days a week. Be really analytical about work and family-related needs when starting, because if you set yourself up with goals that are too big, you will fail and you’ll feel like a failure. At the end of a week, I always ask my clients to reflect on what worked and what didn’t. Maybe fitting in a walk at lunch worked, but you didn’t have the energy after work to do it.”

5 Don’t rely on willpower

“If you need willpower to do something, you don’t really want to do it,” says Segar. Instead, think about exercise “in terms of why we’re doing it and what we want to get from physical activity. How can I benefit today? How do I feel when I move? How do I feel after I move?”

6 Find a purpose

Anything that allows you to exercise while ticking off other goals will help, says Sniehotta. “It provides you with more gratification, and the costs of not doing it are higher.” For instance, walking or cycling to work, or making friends by joining a sports club, or running with a friend. “Or the goal is to spend more time in the countryside, and running helps you do that.”

Try to combine physical activity with something else. “For example, in my workplace I don’t use the lift and I try to reduce email, so when it’s possible I walk over to people,” says Sniehotta. “Over the course of the day, I walk to work, I move a lot in the building and I actually get about 15,000 steps. Try to make physical activity hit as many meaningful targets as you can.”

7 Make it a habit

When you take up running, it can be tiring just getting out of the door – where are your shoes? Your water bottle? What route are you going to take? After a while, points out Sniehottta, “there are no longer costs associated with the activity”. Doing physical activity regularly and planning for it “helps make it a sustainable behaviour”. Missing sessions doesn’t.

8 Plan and prioritise

What if you don’t have time to exercise? For many people, working two jobs or with extensive caring responsibilities, this can undoubtedly be true, but is it genuinely true for you? It might be a question of priorities, says Sniehotta. He recommends planning: “The first is ‘action planning’, where you plan where, when and how you are going to do it and you try to stick with it.” The second type is ‘coping planning’: “anticipating things that can get in the way and putting a plan into place for how to get motivated again”. Segar adds: “Most people don’t give themselves permission to prioritise self-care behaviours like exercise.”

9 Keep it short and sharp

A workout doesn’t have to take an hour, says Roberts. “A well-structured 15-minute workout can be really effective if you really are pressed for time.” As for regular, longer sessions, he says: “You tell yourself you’re going to make time and change your schedule accordingly.”

10 If it doesn’t work, change it

It rains for a week, you don’t go running once and then you feel guilty. “It’s a combination of emotion and lack of confidence that brings us to the point where, if people fail a few times, they think it’s a failure of the entire project,” says Sniehotta. Remember it’s possible to get back on track.

If previous exercise regimes haven’t worked, don’t beat yourself up or try them again – just try something else, he says. “We tend to be in the mindset that if you can’t lose weight, you blame it on yourself. However, if you could change that to: ‘This method doesn’t work for me, let’s try something different,’ there is a chance it will be better for you and it prevents you having to blame yourself, which is not helpful.”

11 Add resistance and balance training as you get older

“We start to lose muscle mass over the age of around 30,” says Hollie Grant, a personal training and pilates instructor, and the owner of PilatesPT . Resistance training (using body weight, such as press-ups, or equipment, such as resistance bands) is important, she says: “It is going to help keep muscle mass or at least slow down the loss. There needs to be some form of aerobic exercise, too, and we would also recommend people start adding balance challenges because our balance is affected as we get older.”

12 Up the ante

“If you do 5k runs and you don’t know if you should push faster or go further, rate your exertion from one to 10,” says Grant. “As you see those numbers go down, that’s when to start pushing yourself a bit faster.” Roberts says that, with regular exercise, you should be seeing progress over a two-week period and pushing yourself if you feel it is getting easier. “You’re looking for a change in your speed or endurance or strength.”

13 Work out from home

If you have caring responsibilities, Roberts says you can do a lot within a small area at home. “In a living room, it is easy to do a routine where you might alternate between doing a leg exercise and an arm exercise,” he says. “It’s called Peripheral Heart Action training. Doing six or eight exercises, this effect of going between the upper and lower body produces a pretty strong metabolism lift and cardiovascular workout.” Try squats, half press-ups, lunges, tricep dips and glute raises. “You’re raising your heart rate, working your muscles and having a good general workout.” These take no more than 15-20 minutes and only require a chair for the tricep dips – although dumbbells can be helpful, too.

14 Get out of breath

We are often told that housework and gardening can contribute to our weekly exercise targets, but is it that simple? “The measure really is you’re getting generally hot, out of breath, and you’re working at a level where, if you have a conversation with somebody while you’re doing it, you’re puffing a bit,” says Roberts. “With gardening, you’d have to be doing the heavier gardening – digging – not just weeding. If you’re walking the dog, you can make it into a genuine exercise session – run with the dog, or find a route that includes some hills.”

15 Be sensible about illness

Joslyn Thompson Rule , a personal trainer, says: “The general rule is if it’s above the neck – a headache or a cold – while being mindful of how you’re feeling, you are generally OK to do some sort of exercise. If it’s below the neck – if you’re having trouble breathing – rest. The key thing is to be sensible. If you were planning on doing a high-intensity workout, you would take the pace down, but sometimes just moving can make you feel better.” After recovering from an illness, she says, trust your instincts. “You don’t want to go straight back into training four times a week. You might want to do the same number of sessions but make them shorter, or do fewer.”

16 Seek advice after injury

Clearly, how quickly you start exercising again depends on the type of injury, and you should seek advice from your doctor. Psychologically, though, says Thompson Rule: “Even when we’re doing everything as we should, there are still dips in the road. It’s not going to be a linear progression of getting better.”

17 Take it slowly after pregnancy

Again, says Thompson Rule, listen to your body – and your doctor’s advice at your six-week postnatal checkup. After a caesarean section, getting back to exercise will be slower, while pregnancy-related back injuries and problems with abdominal muscles all affect how soon you can get back to training, and may require physiotherapy. “Once you’re walking and have a bit more energy, depending on where you were before (some women never trained before pregnancy), starting a regime after a baby is quite something to undertake,” says Thompson Rule. “Be patient. I get more emails from women asking when they’re going to get their stomachs flat again than anything. Relax, take care of yourself and take care of your baby. When you’re feeling a bit more energised, slowly get back into your routine.” She recommends starting with “very basic stuff like walking and carrying your baby [in a sling]”.

18 Tech can help

For goal-oriented people, Grant says, it can be useful to monitor progress closely, but “allow some flexibility in your goals. You might have had a stressful day at work, go out for a run and not do it as quickly and then think: ‘I’m just not going to bother any more.’” However, “It can start to get a bit addictive, and then you don’t listen to your body and you’re more at risk of injury.”

19 Winter is not an excuse

“Winter is not necessarily a time to hibernate,” says Thompson Rule. Be decisive, put your trainers by the door and try not to think about the cold/drizzle/greyness. “It’s the same with going to the gym – it’s that voice in our head that make us feel like it’s a hassle, but once you’re there, you think: ‘Why was I procrastinating about that for so long?’”

READERS’ TIPS

20 keep it bite-size.

Alex Tomlin

I’ve tried and failed a few times to establish a consistent running routine, but that was because I kept pushing myself too hard. Just because I can run for an hour doesn’t mean I should. Running two or three times a week for 20-30 minutes each time has improved my fitness hugely and made it easier to fit in.

21 Reward yourself

Neil Richardson

I keep a large bag of Midget Gems in my car to motivate myself to get to the gym, allowing myself a handful before a workout. Sometimes I toss in some wine gums for the element of surprise.

22 Call in the reinforcements

Niall O’Brien

I tapped into the vast network of fitness podcasts and online communities. On days I lacked drive, I would listen to a fitness podcast, and by the time I got home, I would be absolutely determined to make the right choices. In fact, I would be excited by it. Your brain responds very well to repetition and reinforcement, so once you have made the difficult initial change, it becomes much easier over time.

23 Use visual motivation

Siobhan King

I have kept a “star chart” on my calendar for the past two years, after having three years of being chronically unfit. I put a gold star on days that I exercise, and it’s a good visual motivator for when I am feeling slug-like. I run, use our home cross-trainer and do a ski fitness programme from an app. My improved core strength has helped my running and ability to carry my disabled child when needed.

24 Keep alarms out of reach

Sally Crowe

If, like me, you need to get up early to exercise or it just doesn’t happen, move your alarm clock away from your bed and next to your kit. Once you have got up to turn it off, you might as well keep going!

25 Follow the four-day rule

Joanne Chalmers

I have one simple rule which could apply to any fitness activity – I do not allow more than four days to elapse between sessions. So, if I know I have a busy couple of days coming up, I make sure I run before them so that I have “banked” my four days. With the exception of illness, injury or family emergencies, I have stuck to this rule for 10 years.

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14 Ways to Stay Fit and Healthy

You want to be or stay fit and healthy, but where do you start? It may seem overwhelming, but it's the small things you do each day that add up to a fit and healthy lifestyle.

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Accept that you're always a work in progress, and use these 14 tips as a guide for your journey on the path to good health.

Video of the Day

1. Kick Unhealthy Habits

Habits are a part of life, and they can be helpful in a lot of ways. But those that are pleasure-based are so much harder to quit, according to the National Institutes of Health — and oftentimes bad for your health.

Because there's no way to do any of these in a healthy way, the "to-quit" category includes:

• Excessive drinking

Unhealthy eating and being sedentary can also develop into bad habits if they're not done in moderation, according to the University of Phoenix .

"Habits become habits because they are easy and provide reward," says Shanna Levine, MD , board-certified internal medicine doctor and owner of Goals Healthcare. "In order to kick bad habits, surround yourself with people that maintain healthy habits, and make healthy habits easy and rewarding. For example, if you use a nicotine vape and your boyfriend does too, you should both quit together."

A good way to break unhealthy habits is to change your routine, replacing bad habits with good ones.

"If you want to exercise, make it fun . Find a workout buddy or invest in home tools that make it effortless," Dr. Levine says. "I like to watch my favorite shows on the iPad while using my indoor bike, and the hours fly by."

Of course, it'll take some time to kick your unhealthy habits , but it's worth it if you want to lead a healthier lifestyle.

The 7 Most Effective Strategies to Quit Smoking for Good

Quit Drinking to Lose Weight? Try These 8 Ways to Unwind at the End of the Day Instead

9 Ways to Break Up With Emotional Eating for Good

2. get your checkups.

Get to your doctor for an annual physical just to make sure everything is as it should be. Routine health exams can help find problems before they really start and help catch health issues early, when chances for treatment and cure are higher, according to the National Library of Medicine .

"As a primary care physician, I cannot stress enough the importance of checkups," says Dr. Levine. "Many of my patients are able to identify and treat many conditions before they become chronic and/or irreversible."

Most routine checkups are covered by insurance, so take full advantage of those benefits. That being said, pay attention to your body and any symptoms you're having, and see your doctor if anything seems awry, even if it's not time for a checkup.

If you put off doctor's appointments because your physician doesn't seem to really listen to your concerns or shames you about your health in some way, those may be signs it's time to find a new doctor .

3. Make Sleep a Priority

Sleep affects our physical and mental health tremendously, and many people don't get enough, according to Centers for Disease Control and Prevention (CDC).

Lack of sleep adversely affects mood and mental health, concentration, memory, weight, the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake.

The CDC recommends the following amounts of quality sleep each night for adults:

• ​ Ages 18 to 60: ​ 7 or more hours
• ​ Ages 61 to 64: ​ 7 to 9 hours
• ​ Ages 65 and older: ​ 7 to 8 hours

A 7-Day Kickstart Plan to Get Better Sleep

The 10 Best Natural Remedies for Insomnia

6 Reasons Sleep Gets Harder as You Get Older

4. exercise regularly.

When it comes to staying fit, the benefits of consistent exercise should come as no shock. Working out helps manage weight and build muscle, combats health conditions, improves mood, boosts energy, promotes better sleep (see above!) and can even put a spark back into your sex life, according to the Mayo Clinic .

Adults should aim for 150 to 300 minutes of moderate-intensity cardio (think: walking , jogging, biking ) or 75 to 150 minutes of vigorous-intensity cardio ( running , swimming ) throughout the week, according to the Physical Activity Guidelines for Americans . And strength training that works all the major muscle groups should be done at least two days per week.

Related Reading

Your Guide to Strength Training for Beginners and 6 Exercises to Try

5. Eat a Nutritious Diet

A nutritious diet is one of the most important ways to stay healthy and fit. The benefits of choosing healthy foods include:

• Improved heart health
• Better gut health
• Healthier skin
• Weight loss
• Improved mood
• Less brain fog
• Balanced blood sugar

Get as many fiber-rich fresh fruits, vegetables and whole grains into your diet as possible and make them the main part of your overall diet, recommends the CDC . Include lean sources of protein such as poultry, fish, tofu and beans. Eat balanced meals and learn portion control in order to stay within your calorie needs.

Limit the sugar, refined carbs (think: desserts and white bread, rice and pasta) and processed foods (packaged fare with long ingredient lists) in your diet, as these tend to serve up lots of calories with little nutritional value.

6. Enjoy Breakfast Every Day

A nutritious breakfast starts your day off right. It not only sets you up so you have energy and fuel for optimal mental and physical performance, but also to maintain stable blood sugar levels and a healthy weight because you are less likely to overindulge later in the day, according to the Cleveland Clinic .

"This is essential. Your breakfast should be nutritional and satisfying," says Dr. Levine.

If you're short on time, pre-plan your morning meal the night before or pick one day a week to make several nutritious grab-and-go breakfasts.

" Smoothies are perfect as you can customize them, they're easy to digest and you can pack a lot of healthy calories in," Dr. Levine says.

25 Make-Ahead Breakfasts You Can Freeze, Heat and Eat

25 Tasty Breakfast Meal Prep Recipes, and a Week-Long Meal Prep Plan to Try

9 Nourishing 10-Minute Breakfasts for Particularly Rough Mornings

7. hydrate with water.

Staying hydrated is a daily necessity to keep your body functioning properly. All fluids support hydration, but plain water is still the best choice for maintaining a healthy body, according to Harvard Health Publishing .

The benefits of drinking water include:

• Helps carry nutrients and oxygen to your cells
• Flushes the bladder's bacteria
• Aids in digestion and prevents constipation
• Normalizes blood pressure
• Stabilizes the heart
• Cushions joints and protects organs
• Regulates body temperature
• Maintains the sodium level in your body

Convinced yet?

So, how much water should you drink a day ? A good general guidelines is to aim for half your body weight in ounces. So, if you weigh 180 pounds, aim for about 90 ounces, or about 11 cups.

8. Reduce Your Stress

Stress is a normal survival response to everyday life pressures, but it can become pretty unhealthy when it starts to disrupt day-to-day functioning, according to the American Psychological Association (APA).

Indeed, chronic stress can affect almost every part of the body — musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous and reproductive systems, the APA notes.

So, how can you handle it?

The APA suggests the following to reduce the harmful effects of stress on the body :

• Regular exercise
• Doing what you love (think: hobbies you enjoy)
• Setting appropriate boundaries
• Spirituality
• Being in nature
• Surrounding yourself with people who support you
• Seeking help from a medical professional

Dr. Levine also believes that meditation, journaling, aromatherapy and reducing or eliminating social media are all quick and easy ways to reduce stress .

"Start with a one-minute guided meditation," she says. "Take 10 minutes in the morning to journal about everything you are grateful for. Grab a small bottle of lavender oil and smell it when you feel stressed. Every little act builds up to a less stressed day."

3 Tips to Start (and Stick With) a Meditation Practice

The 4 Best Workouts to Do When You’re Stressed, According to a Sports Psychologist

5-Minute Daily Rituals Therapists Do to Relieve Stress and Stay Grounded

Feeling Overwhelmed? These Stretches Can Help You Recenter

9. don't bottle it up.

Like stress, emotions like fear, anger and grief are a normal part of life. Keeping those emotions bottled up inside can cause mental and emotional stress as well as physical symptoms, according to a February 2019 review in the ​ International Journal of Psychotherapy Practice and Research ​. Unexpressed feelings can lead to cardiac abnormalities and depression.

Plus, an October 2013 study in the ​ Journal of Psychosomatic Research ​ found that people who bottled up their emotions increased their risk of premature death from all causes by more than 30 percent, with their risk of being diagnosed with cancer increasing by 70 percent. Although it's important to note that more research is needed in this area.

Start by acknowledging your feelings, then talk about them — you can even start a journal or express yourself through some sort of art. And if you think you need to take a bigger step, therapy is always a fantastic option, according to Mental Health America .

Not all mental health services are covered by insurance, so checking your plan's coverage is a good place to start when searching for a therapist .

10. Find Your Zen

Yoga and meditation don't just help with relaxation and stress reduction — there are tons of physical and mental benefits that these two practices offer.

The benefits of yoga , according to John Hopkins Medicine , include the following:

• Improves balance, strength and mobility
• Helps with back pain
• Eases arthritis symptoms
• Is good for your heart
• Promotes good sleep
• Increases your energy and elevates your mood
• Helps manage stress
• Connects you with a supportive community if you choose to do it in a studio

Some studies also suggest that yoga can help with osteopenia (bone loss), cancer, women's health issues and chronic pain.

Meditation's benefits are equally impressive . The National Institutes of Health states that meditation techniques can help reduce:

• High blood pressure
• Symptoms of irritable bowel syndrome
• Anxiety and depression

Data from the 2017 National Health Interview Survey (NHIS) found that meditation use by American adults tripled between 2012 and 2017.

So why not find a local yoga class in your neighborhood or download a meditation app ? Set aside some quiet time for yourself and get your zen on.

11. Get Vaccinated

Being vaccinated and staying up to date with your shots is one very important way to stay healthy.

Vaccines have greatly reduced or eliminated diseases that once harmed or killed people of all ages. These diseases are still around, though, so if you're not up to date with vaccinations, you're putting yourself at risk.

"It is so important to have a primary care physician. They're your gatekeepers for reviewing appropriate vaccinations as well as screening for age-appropriate illnesses." Dr. Levine says.

Each year in the U.S., thousands of people become seriously ill from diseases that vaccines could've prevented, according the CDC . And even if they were vaccinated as a child, some vaccines' protection can wear off.

So, keep up with vaccines and boosters, and protect yourself as well as your family, friends and coworkers. (P.S.: Vaccines are way cheaper than hospitalizations!)

Follow this vaccine schedule to protect yourself (and your kids) at every age.

12. Wash Those Hands

Did you know that the number one way to prevent the spread of germs is by maintaining good hand hygiene? It's that easy!

According to the CDC , hand-washing with soap and water can prevent approximately 30 percent of diarrhea-related sicknesses and about 20 percent of respiratory infections like colds. And lessening the number of these infections helps prevent the overuse of antibiotics, which is another health hazard.

If you're out and about where hand-washing isn't an option, you can sanitize your mitts by using disinfecting hand wipes or a liquid hand sanitizer .

13. Manage Your Conditions

If you have a chronic illness or condition, it's so important to manage it. More and more conditions are emerging, so the rate of self-management continues to grow as a crucial method to managing these conditions, preventing illness and promoting wellness, according to an August 2014 review by the American Public Health Association .

It's not only important to be on top of checkups and medications, but it's also a necessity to work with your health care provider in order to be supported and educated on self-management skills. This will help build the confidence you need to lead a healthier life, according to The Agency for Healthcare Research and Quality .

14. Grow a Support System

A support system benefits your mental health as well as your physical health. Having some people that you trust and can talk to can help you cope with everyday challenges, make difficult decisions or even aid in a crisis situation.

Family members, friends, teachers, neighbors and/or colleagues can help combat loneliness, social isolations, anxiety — whatever it is you need, according to the National Council for Mental Wellbeing's Mental Health First Aid .

And having a support network while working on nutrition and exercise is a must! Having friends or family members who are encouraging of your healthy eating and exercise goals is vital for long-term success, according to the Mayo Clinic . It could be someone to lean on when you're discouraged, someone to work out with or even someone to watch your kids while you cook or work out.

So, make sure to reach out to family and friends, join clubs, take classes or volunteer at your favorite organization, find a peer support group and find local events to attend.

Why Social Support Is Key for Weight Loss, and Where to Find It

• National Institutes of Health: "Breaking Bad Habits"
• University of Phoenix: "How to Form Health Habits (and Break Bad Ones)"
• National Library of Medicine: "Health Checkup"
• Centers for Disease Control and Prevention: "The Basics About Sleep"
• Centers for Disease Control and Prevention: "How Much Sleep Do I Need?"
• Mayo Clinic: "7 Benefits of Regular Physical Activity"
• Physical Activity Guidelines for Americans, 2nd Edition: "Active Adults"
• Centers for Disease Control and Prevention: "Healthy Eating for a Healthy Weight"
• Cleveland Clinic: Is Breakfast Important?"
• Harvard Health Publishing: "How Much Water Should You Drink?"
• American Psychological Association: "Stress Relief is Within Reach"
• American Psychological Association: "Stress Effects on the Body"
• International Journal of Psychotherapy Practice and Research: "Consequences of Repression of Emotion: Physical Health, Mental Health and General Well Being"
• Journal of Psychosomatic Research: "Emotion Suppression and Mortality Risk Over a 12-Year. Follow-Up"
• Mental Health America: "Helpful Vs Harmful: Ways To Manage Emotions"
• John Hopkins Medicine: "9 Benefits of Yoga"
• National Institutes of Health: "Meditation: In Depth"
• 2017 National Health Interview Survey (NHIS)
• Centers for Disease Control and Prevention: "Why Vaccines are Important for You"
• Centers for Disease Control and Prevention: "Show Me the Science - Why Wash Your Hands?"
• American Public Health Association: "Self-Management: A Comprehensive Approach to Management of Chronic Conditions"
• The Agency for Healthcare Research and Quality: "Why is Self-Management Support Important?"
• Mental Health First Aid: "The Importance of Having a Support System"
• Mayo Clinic: "Social Support: A Necessity for Weight Loss"

Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.

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10 Everyday Habits That Help You Stay Active

Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching.

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• How Much Movement Is Needed
• Try a Moving Meeting
• Keep Up with Housework

Get Up During Commercials

Move at a consistent time.

• Motivate Yourself

Move to the Music

• Match Your Activities

Take the Long Route

• Start With a Stretch
• Get the Family Involved

Though it may seem like you need a fitness subscription or at least a home treadmill to maintain an active lifestyle, high-intensity workouts are not the only way to get your body moving. In fact, there are myriad ways you can incorporate movement into your everyday routine—no gym required. 

Upending sedentary habits in favor of more active ones yields some impressive results. People who move more tend to have lower body weight and a lower risk of medical conditions like cardiovascular disease, diabetes, and arthritis. They also may experience an elevated mood and better energy levels.

Plus, adding small, simple habits of activity into your day can make exercise feel more like fun—and less like work. The more you make active choices part of your natural pattern, the more sustainable they will become.

How Much Movement People Need

Everyone is different, and there is no perfect one-size-fits-all target for daily or weekly movement. For general health purposes, though, the Centers for Disease Control and Prevention (CDC) recommends adults ages 18 to 64 get at least 150 minutes of moderate-intensity exercise per week, plus 2 days a week of muscle-strengthening activities. Brisk walking is one example of moderate-intensity exercise.

For many people, this amount of activity may sound like a tall order. Only 53% of adults 18 and over meet the CDC’s guidelines for weekly aerobic activity, and only 23% meet the guidelines for aerobic and muscle-strengthening activity.

Still, it is important to remember that some activity is better than none. Wherever you fall on the spectrum of physical fitness, it is never too late to move your way in the right direction.

And if a busy schedule is a roadblock to getting active, there is no problem with breaking up your daily movement into smaller chunks. Even 5 or 10 minutes here or there adds up significant benefits for health. Here are 10 tips to help you move more.

Try a Stand-Up or Walking Meeting

Walking and thinking go hand in hand. In fact, according to a 2014 study, walking could increase creative output by an average of 60%. Take this principle to work by making your meetings mobile.

You will set an active tone for your co-workers as well as get your blood pumping and increase your caloric output. Even if you work from home, try pacing the room while on a phone call.

Keep Up With Housework

Housecleaning offers the one-two punch of creating a refreshed space and working your body. A bit of vigorous dish cleaning after dinner (perhaps instead of using the dishwasher), a weekend laundry spree, or squeegeeing the windows all work your muscles and elevate your heart rate.  

A 150-pound person could burn an impressive number of calories from a full hour of cleaning. Plus, there are a number of mental health benefits that come from having a clean home like a reduction in anxiety, depression, and negative mood.

Ever since the invention of the television, it has always been good advice to get up and move during commercial breaks. But now that many of us have access to streaming services for entertainment, we may not encounter commercials like we used to.

If you watch TV shows or movies without built-in breaks, make a habit of getting up in between each episode. Take a quick stretch, try a round of jumping jacks, or walk to the mailbox and back. A brief activity break may not be an actual workout, but it will get your heart pumping more than staying totally sedentary.

Research shows that about 40% of our daily activities are driven by habit. One crucial factor behind habit creation, of course, is performing activities at the same time each day.

Just like you may be used to eating lunch around noon or dinner at 6 p.m., perhaps you could set a consistent time for physical activity. Knowing that your daily walk, jog, or swim will take place after work or every Saturday morning helps ingrain it as a habit, rather than a one-off experience.  

Motivate Your Exercise with Entertainment

These days, we all have a favorite podcast or playlist we enjoy tuning into. Why not let a page-turning audiobook or intriguing series add extra motivation to your exercise?

Listening to something interesting while you log miles gives you something to look forward to while you work out.

When a song has a great groove, you just cannot keep yourself from moving to it. It is no wonder that research shows that music has amazing effects on physical activity. It distracts us from pain and fatigue and boosts endurance. The right tunes can even make exercise feel like less of an effort!

It is a smart habit to listen to a favorite playlist while working out. But even putting on upbeat music around the house could get you up and moving more.

Match Your Activity to Your Environment

In the absence of a gym membership, consider your environment as your own personal fitness center. Take stock of your physical location and give some thought to what activities are a natural fit.

Do you live near mountains? Take advantage by taking the occasional hike . Are you in a bustling urban center? Perhaps you can explore interesting nearby neighborhoods on foot. Viewing your surroundings through this lens could open up brand-new ways of seeking activity.

We have all heard the advice to take the stairs or park further away from the grocery store to increase our number of daily steps. While these may seem like trite tips, there really is something to choosing to go the extra mile (or just an extra few feet).

Not only do these choices up your physical activity in small bursts, they create a mindset that added challenge is a good thing. Viewing difficulties in this way could have meaningful trickle-down effect into other areas of life.

Start Your Day with a Stretch

You do not have to start the day with an hour of yoga to reap the benefits of stretching. A brief morning stretch of even 10 minutes can help limber up your muscles, improve your circulation, and set you up for a less stressful day. (Plus, it feels so very good.)

One small study found that a regular 10-minute stretching program helped people reduce anxiety and physical pain and boost flexibility. A few morning sun salutations could make a surprising difference for the day ahead.

Get the Family (or Pets) Involved

Making movement a family affair can provide inspiration and accountability for staying active. After all, we are more likely to stick to a healthy habit when we have others to join us.

If you have kids, try making an after-dinner walk or bike ride a regular family date. Even playing classic physical games like hide-and-seek or tag will get everyone up and moving.

Getting active with pet companions is another way to incorporate more movement. Tossing a ball with your pet or walking the dog can be fun and gets you moving.

A Word from Verywell

Increasing your activity level does not have to look like taking up a new sport or hitting the gym every day. Even small habits can set you on a path toward better health through more movement. Try any of these suggestions as a starting point—or invent your own.

Mayo Clinic. Exercise: 7 benefits of regular physical activity .

Centers for Disease Control and Prevention. Physical activity for different groups .

Centers for Disease Control and Prevention. Exercise or physical activity .

Oppezzo, M., & Schwartz, D. L. Give your ideas some legs: The positive effect of walking on creative thinking .  Journal of Experimental Psychology: Learning, Memory, and Cognition, 40 (4), 1142–1152. doi:10.1037/a0036577

Larson-Meyer DE.  A systematic review of the energy cost and metabolic intensity of yoga .  Med Sci Sports Exerc . 2016;48(8):1558-1569. doi:10.1249/MSS.0000000000000922

Sharma A, Madaan V, Petty FD. Exercise for mental health .  Prim Care Companion J Clin Psychiatry . 2006;8(2):106. doi:10.4088/pcc.v08n0208a

Science Daily. How we form habits, change existing ones .

Lam HKN, Middleton H, Phillips SH.  The effect of self-selected music on endurance running capacity and performance in a mentally fatigued state .  J Hum Sport Exerc.  Published online March 9, 2021. doi:10.14198/jhse.2022.174.16

Kruse NT, Scheuermann BW. Cardiovascular responses to skeletal muscle stretching: "Stretching" the truth or a new exercise paradigm for cardiovascular medicine? Sports Med. 2017 Dec;47(12):2507-2520. doi:10.1007/s40279-017-0768-1

Montero-Marín J, Asún S, Estrada-Marcén N, Romero R, Asún R. Efectividad de un programa de estiramientos sobre los niveles de ansiedad de los trabajadores de una plataforma logística: un estudio controlado aleatorizado.  Atención Primaria . 2013;45(7):376-383.[ Effectiveness of a stretching program on anxiety levels of workers in a logistic platform: a randomized controlled study ]. doi:10.1016/j.aprim.2013.03.002. 

By Sarah Garone, NDTR Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog.

Home > Wellness > Fitness > How to Stay Fit and Healthy

How to Stay Fit and Healthy

In this article:

Your diet and lifestyle are major contributors to the overall health of your body. Metabolic disorders, obesity, mental health disorders, heart diseases, etc., are all linked at least partially to your lifestyle. (1)

This article presents some of the best and most effective habits you can cultivate for a long and healthy life. (2) (3)

Rules to Stay Fit and Healthy

Here are a few tips that most doctors and dietitians recommend to stay fit.

1. Exercise regularly

This one is almost a no-brainer. Regular exercise is the key to good physical and mental health .

It not only helps you tone your muscles and become stronger, but moderate and regular exercise is also great for your cardiovascular health. It improves heart efficiency and blood circulation. (4)

Exercise also causes a release of endorphins and adrenaline, both of which help combat stress and anxiety. (5) Try to work out for at least half an hour every day, slowly increasing the duration over time.

2. Maintain proper hydration

Drinking 7–8 glasses of water a day can boost your general health. (6) Keeping yourself hydrated helps improve digestion, may protect you from kidney diseases, and gives you clear, glowing skin. (7)

3. Eat healthily

You are what you eat. Unhealthy diets, which include fast food, processed meats, and foods containing added sugars, are one of the leading causes of metabolic disease and obesity.

Consuming fried and fatty food regularly can also be a risk factor for developing heart disease and increased levels of cholesterol (hypercholesterolemia).

Your diet should include a proper amount of protein, green leafy vegetables, fruits, and a carb source. Try to eat home-cooked meals as often as possible and include the entire “rainbow” on your plate. (8) (9)

4. Quit smoking

It is no secret that smoking increases your risk of developing lung cancer. It also puts you at risk of asthma, diabetes, (10) hypertension, and other diseases. Moreover, cigarette consumption is linked to a decreased lifespan and early aging. (11)

5. Reduce obesity

Obesity is a major health risk affecting a significant portion of the US population today. (12) It is associated with several comorbidities including diabetes, hypertension, hypercholesterolemia, heart disease, and some types of cancers. (13) (14)

6. Get enough sleep

The ideal amount of sleep required for a healthy person is 7–8 hours. It is a necessary component of your general health and helps maintain your mental and physical fitness.

Reduced sleep can lead to fatigue, anxiety, hypertension, diabetes, and migraines. (15)

A proper sleep schedule with good sleep quality ensures a refreshed and healthy you in the mornings. (1) (16)

7. Consume alcohol in moderation

Alcohol consumption is linked with cardiovascular diseases, liver disease, pregnancy complications, and developmental abnormalities in fetuses. (17) (18)

Most-Asked Questions

Is alcohol harmful even in moderation.

Alcohol consumption can turn into an addiction and make some people delve into excess quantities. Try to limit your alcohol consumption as much as possible. (19)

Do I need to drink at least 8 glasses of water a day to be healthy?

You technically do not need to drink 8 glasses of water per se, but it is recommended to drink at least 5 glasses of it a day. (20)

What are the consequences of not getting enough sleep?

Fatigue, lowered concentration, and irritability are the short-term consequences of sleep deprivation. Long-term consequences can include hypertension, diabetes, and anxiety. (21)

Your health is your most important asset. Taking care of your body is essential to maintain this asset. Follow the tips given above to make some beneficial changes to your everyday life. (22)

• Farhud DD. Impact of Lifestyle on Health. Iran J Public Health . 2015;44(11):1442-1444.
• UCSF Health. Tips for staying healthy. ucsfhealth.org. https://www.ucsfhealth.org/education/tips-for-staying-healthy. Published June 24, 2022.
• Rippe JM. Lifestyle Medicine: The Health Promoting Power of Daily Habits and Practices. Am J Lifestyle Med . 2018;12(6):499-512. Published 2018 Jul 20. doi:10.1177/1559827618785554.
• Working out Boosts Brain Health. American Psychological Association. https://www.apa.org/topics/exercise-fitness/stress.
• Ruegsegger GN, Booth FW. Health Benefits of Exercise. Cold Spring Harb Perspect Med . 2018;8(7):a029694. Published 2018 Jul 2. doi:10.1101/cshperspect.a029694.
• Liska D, Mah E, Brisbois T, Barrios PL, Baker LB, Spriet LL. Narrative Review of Hydration and Selected Health Outcomes in the General Population. Nutrients . 2019;11(1):70. Published 2019 Jan 1. doi:10.3390/nu11010070.
• Nakamura Y, Watanabe H, Tanaka A, Yasui M, Nishihira J, Murayama N. Effect of Increased Daily Water Intake and Hydration on Health in Japanese Adults. Nutrients . 2020;12(4):1191. Published 2020 Apr 23. doi:10.3390/nu12041191.
• Cena H, Calder PC. Defining a Healthy Diet: Evidence for The Role of Contemporary Dietary Patterns in Health and Disease. Nutrients . 2020;12(2):334. Published 2020 Jan 27. doi:10.3390/nu12020334.
• Skerrett PJ, Willett WC. Essentials of healthy eating: a guide. J Midwifery Womens Health . 2010;55(6):492-501. doi:10.1016/j.jmwh.2010.06.019.
• PDQ Screening and Prevention Editorial Board. Cigarette Smoking: Health Risks and How to Quit (PDQ®): Patient Version. 2021 Apr 8. In: PDQ Cancer Information Summaries [Internet]. Bethesda (MD): National Cancer Institute (US); 2002-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK65866/.
• West R. Tobacco smoking: Health impact, prevalence, correlates and interventions. Psychol Health . 2017;32(8):1018-1036. doi:10.1080/08870446.2017.1325890.
• Parmar RM, Can AS. Dietary Approaches To Obesity Treatment. [Updated 2022 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK574576/.
• Lin X, Li H. Obesity: Epidemiology, Pathophysiology, and Therapeutics. Front Endocrinol (Lausanne) . 2021;12:706978. Published 2021 Sep 6. doi:10.3389/fendo.2021.706978.
• Panuganti KK, Nguyen M, Kshirsagar RK. Obesity. [Updated 2022 May 2]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459357/.
• Chattu VK, Manzar MD, Kumary S, Burman D, Spence DW, Pandi-Perumal SR. The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare (Basel) . 2018;7(1):1. Published 2018 Dec 20. doi:10.3390/healthcare7010001.
• Chaput JP, Dutil C, Sampasa-Kanyinga H. Sleeping hours: what is the ideal number and how does age impact this?. Nat Sci Sleep . 2018;10:421-430. Published 2018 Nov 27. doi:10.2147/NSS.S163071.
• Chiva-Blanch G, Badimon L. Benefits and Risks of Moderate Alcohol Consumption on Cardiovascular Disease: Current Findings and Controversies. Nutrients . 2019;12(1):108. Published 2019 Dec 30. doi:10.3390/nu12010108.
• Health risks and benefits of alcohol consumption. Alcohol Res Health . 2000;24(1):5-11.
• Ladouceur R. What if alcohol were harmful, even in moderation?. Can Fam Physician . 2017;63(10):742.
• Clark WF, Susan Huang SH, Garg AX, et al. “Drink at least 8 glasses of water a day to be healthy???”. Home Healthc Nurse . 2014;32(4):237-242. doi:10.1097/NHH.0000000000000050.
• National Research Council (US) and Institute of Medicine (US) Forum on Adolescence; Graham MG, editor. Sleep Needs, Patterns, and Difficulties of Adolescents: Summary of a Workshop. Washington (DC): National Academies Press (US); 2000. CONSEQUENCES OF INSUFFICIENT SLEEP. Available from: https://www.ncbi.nlm.nih.gov/books/NBK222789/.
• Ndejjo R, Musinguzi G, Nuwaha F, Bastiaens H, Wanyenze RK. Understanding factors influencing uptake of healthy lifestyle practices among adults following a community cardiovascular disease prevention programme in Mukono and Buikwe districts in Uganda: A qualitative study. PLoS One . 2022;17(2):e0263867. Published 2022 Feb 17. doi:10.1371/journal.pone.0263867.
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Lockdown: how to stay fit at home

Associate Professor, School of Sport, Health and Social Sciences, Solent University

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Adam Hawkey is the Deputy Chair of the British Association of Sport and Exercise Sciences (BASES); the professional body for sport and exercise science in the UK.

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A third of humanity is now under lockdown. This measure is crucial to minimise the spread of COVID-19, but what impact will it have on health and wellbeing?

Research shows that being sedentary is bad for your physical and mental health, so staying active during this difficult time is important. Being physically active helps lower blood pressure and cholesterol and can significantly reduce the risk of heart disease , stroke and diabetes . It also helps maintain muscle mass and bone density, reducing the risk of developing sarcopenia (loss of muscle mass) and osteoporosis (loss of bone density).

Physical activity also helps to keep your immune system working effectively as it flushes bacteria from the lungs and airways, increases white blood cell circulation and raises body temperature, all of which help the body fight infection.

As well as the physical health benefits, keeping active is a great way to ward off some of the psychological issues associated with being cooped up for an extended time. Being active helps lower stress hormones such as cortisol and promotes the release of feel-good hormones, such as endorphins .

Many people exercise in a gym or go for a run in a local park, so being forced to spend long periods of time at home is going to pose a challenge for remaining active. So what can we do to ensure we make the most of the situation and keep ourselves fit and healthy?

First, if you are not in self-isolation and are allowed to venture outside (as people in the UK can, but just once day ), then regular walking, running or cycling is a great way to stay active. Just be sure to keep a distance of six feet (two metres) away from other people.

But even if you’re stuck at home, there are ways you can stay active and continue your workout routine – and some of these require very little or no equipment. If you are lucky enough to own an exercise bike or treadmill, then you will already be accustomed to this in-house way of keeping fit. But if these are not possible then any activity that raises the heart rate is good for cardiovascular health.

Try walking briskly around the house or up and down the stairs. And stand or walk around when you’re on the phone, rather than sitting down. Dancing is also a great way to keep active, especially with children, so putting on some music for ten to 15 minutes, two or three times each day can really contribute to the daily exercise quota.

Alternatively, you could dig out that old skipping rope from the garage, reengage with those long-forgotten fitness, yoga, tai chi or pilates DVDs, or use the many apps and YouTube videos promoting physical activity.

Resistance exercises can also help strengthen your muscles and improve your mobility. Some of these exercises can be performed using weights or resistance bands, but if you don’t have access to them, that shouldn’t stop you. Squats or sit-to-stands from a sturdy chair, push-ups against a wall or the kitchen counter, and lunges or single-leg step-ups on stairs are all great for those new to these kinds of exercises.

You could even put your tins of baked beans, bags of rice, bottled water or flour to good use. They make great dumbbell substitutes or, if you tie them up in a carrier bag, you have an improvised kettlebell.

If these items aren’t heavy enough for you, consider using the heaviest item in many households – your children. Safely, of course.

As a balanced workout should incorporate pulling as well as pushing motions, take a jacket (made of a relatively strong material) and tie it tightly around a post (or tree) and pull your body weight.

If you need some guidance about the kind of exercises to do at home then the NHS has put together a ten-minute home workout to get you started. Or if you fancy a bit more of a challenge, you could always try this BBC resource developed with Team GB Olympians. Alternatively, apps such as Bean, which promotes fitness and healthy eating, can now be downloaded for free .

Throughout this time of uncertainty, something we can take control of is our health and wellbeing. So, whatever your situation, try to keep active, eat healthily and stay hydrated.

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The Mental Health Benefits of Exercise

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Overcoming obstacles to exercising

Excuses for not exercising, how much exercise do you need, getting started safely, how to make exercise a habit that sticks, tips for making exercise more enjoyable.

• Easy ways to "sneak" more movement into your daily life

How to stay motivated to exercise

How to start exercising and stick to it.

Making exercise an enjoyable part of your everyday life may be easier than you think. These tips can show you how.

If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.

Whatever your age or fitness level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So, don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

Check your expectations . You didn’t get out of shape overnight, and you’re not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can’t accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.

Making excuses for not exercising? Whether it’s lack of time or energy, or fear of the gym, there are solutions.

Busting the biggest exercise excuses

The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. Can’t find 30 minutes in your busy schedule? It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.

How hard do I need to exercise?

Whether an activity is low, moderate, or vigorous intensity varies according to your personal fitness level. As a general guideline, though:

• Low-intensity activity: You can easily talk in full sentences, or sing.
• Moderate intensity: You can speak in full sentences, but not sing.
• Vigorous intensity: You are too breathless to speak in full sentences.

For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don’t assume that training for a marathon is better than training for a 5K or 10K. There’s no need to overdo it.

For more on the types of exercise you should include and how hard you should work out, read Best Exercises for Health and Weight Loss .

If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep the following health precautions in mind:

Health issues? Get medical clearance first. If you have health concerns such as limited mobility , heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.

Warm up. Warm up with dynamic stretches—active movements that warm and flex the muscles you’ll be using, such as leg kicks, walking lunges, or arm swings—and by doing a slower, easier version of the upcoming exercise. For example, if you’re going to run, warm up by walking. Or if you’re lifting weights, begin with a few light reps.

Cool down. After your workout, it’s important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries.

Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

Listen to your body. If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout. But don’t try to power through pain. That’s a surefire recipe for injury.

There’s a reason so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes. Science shows us that there’s a right way to build habits that last. Follow these steps to make exercise one of them.

Start small and build momentum

A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals.

Make it automatic with triggers

Triggers are one of the secrets to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercisers rely on them. Triggers are simply reminders—a time of day, place, or cue—that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. The alarm clock goes off and you’re out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers right by the bed and you’re up and running. Find ways to build them into your day to make exercise a no-brainer.

Reward yourself

People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. However, these tend to be long-term rewards. When you’re starting an exercise program, it’s important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal. Choose something you look forward to, but don’t allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee.

Choose activities that make you feel happy and confident

If your workout is unpleasant or makes you feel clumsy or inept, you’re unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.

Set yourself up for success

Schedule it . You don’t attend meetings and appointments spontaneously, you schedule them. If you’re having trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda.

Make it easy on yourself. Plan your workouts for the time of day when you’re most awake and energetic. If you’re not a morning person, for example, don’t undermine yourself by planning to exercise before work.

Remove obstacles . Plan ahead for anything that might get in the way of exercising. Do you tend to run out of time in the morning? Get your workout clothes out the night before so you’re ready to go as soon as you get up. Do you skip your evening workout if you go home first? Keep a gym bag in the car, so you can head out straight from work.

Hold yourself accountable. Commit to another person. If you’ve got a workout partner waiting, you’re less likely to skip out. Or ask a friend or family member to check in on your progress. Announcing your goals to your social group (either online or in person) can also help keep you on track.

As previously noted, you are much more likely to stick with an exercise program that’s fun and rewarding. No amount of willpower is going to keep you going long-term with a workout you hate.

Think outside the gym

Does the thought of going to the gym fill you with dread? If you find the gym inconvenient, expensive, intimidating, or simply boring, that’s okay. There are many exercise alternatives to weight rooms and cardio equipment.

For many, simply getting outside makes all the difference. You may enjoy running outdoors, where you can enjoy alone time and nature, even if you hate treadmills.

Just about everyone can find a physical activity they enjoy. But you may need to think beyond the standard running, swimming, and biking options. Here are a few activities you may find fun:

• horseback riding
• ballroom dancing
• rollerblading
• paddle boarding
• martial arts
• rock climbing
• Ultimate Frisbee

Make it a game

Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, bowling, or tennis, for example—can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies!

Pair it with something you enjoy

Think about activities that you enjoy and how you can incorporate them into an exercise routine. Watch TV as you ride a stationary bike, chat with a friend as you walk, take photographs on a scenic hike, walk the golf course instead of using a cart, or dance to music as you do household chores.

Make it social

Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.

Getting the whole family involved

If you have a family, there are many ways to exercise together. What’s more, kids learn by example, and if you exercise as a family you are setting a great example for their future. Family activities might include:

• Family walks in the evening if weather permits. Infants or young children can ride in a stroller.
• Blast upbeat music to boogie to while doing chores as a family.
• Seasonal activities, like skiing or ice skating in the winter and hiking, swimming, or cycling in the summer can both make fun family memories and provide healthy exercise.

Try a mindfulness approach

Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body . By really focusing on how your body feels as you exercise—the rhythm of your breathing, the way your feet strike the ground, your muscles flexing as you move, even the way you feel on the inside—you’ll not only improve your physical condition faster but also interrupt the flow of worries or negative thoughts running through your head, easing stress and anxiety. Exercising in this way can also help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD and trauma . Activities that engage both your arms and legs—such as walking (especially in sand), running, swimming, weight training, rock climbing, skiing, or dancing—are great choices for practicing mindfulness.

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Easy ways to “sneak” more movement into your daily life

If you’re not the kind of person who embraces a structured exercise program, try to think about physical activity as a lifestyle choice rather than a task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.

Make chores count. House and yard work can be quite a workout, especially when done at a brisk pace. Scrub, vacuum, sweep, dust, mow, and weed—it all counts.

Look for ways to add extra steps. Take the stairs instead of the elevator or escalator. Park farther from a building entrance, rather than right out front. Get off your train or bus one stop early. The extra walking adds up.

Ditch the car whenever possible. Instead of driving everywhere, walk or bike instead when the distance is doable.

Move at work. Get up to talk to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Use the bathroom on another floor. Walk while you’re talking on the phone.

Exercise during commercial breaks. Make your TV less sedentary by exercising every time commercials come on or during the credits. Options include jumping jacks, sit-ups, or arm exercises using weights.

How getting a dog can boost fitness

Owning a dog leads to a more active lifestyle. Playing with a dog and taking him for a walk, hike, or run are fun and rewarding ways to fit exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements than non-owners. One year-long study found that walking an overweight dog helped both the animals and their owners lose weight (11 to 15 pounds). Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence.

In another study, public housing residents who walked therapy dogs for up to 20 minutes, five days a week, lost an average of 14.4 pounds in a year, without changing their diets. If you’re not in a position to own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. You’ll not only be helping yourself, but by helping to socialize and exercise the dogs, you’ll make them more adoptable.

No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far.

Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike.

Log your activity. Keep a record of your workouts and fitness progress. Writing things down or tracking them on an app increases commitment and holds you accountable to your routine. Later on, it will also be encouraging to look back at where you began.

Harness the power of the community. Having others rooting for us and supporting us through exercise ups and downs helps to keep motivation strong. There are numerous online fitness communities you can join. You can also try working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other.

Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

More Information

• Guide to Physical Activity - Examples of physical activity that you might not have considered exercise. (National Heart, Lung, and Blood Institute)
• Exercise: How to Get Started - Exercise basics including stretches. (familydoctor.org)
• Fitness Basics - Including how to overcome barriers, creative ways to exercise, and types of exercise. (Mayo Clinic)
• Tips to Help You Get Active - A step-by-step guide to getting started. (National Institute of Diabetes and Digestive and Kidney Diseases)
• Boyd, J. E., Lanius, R. A., & McKinnon, M. C. (2018). Mindfulness-based treatments for posttraumatic stress disorder: A review of the treatment literature and neurobiological evidence. Journal of Psychiatry & Neuroscience , 43(1), 7–25. Link
• Brand, R., & Cheval, B. (2019). Theories to Explain Exercise Motivation and Physical Inactivity: Ways of Expanding Our Current Theoretical Perspective. Frontiers in Psychology , 10, 1147. Link
• Breines, J. G., & Chen, S. (2012). Self-Compassion Increases Self-Improvement Motivation. Personality and Social Psychology Bulletin , 38(9), 1133–1143. Link
• Habitual exercise instigation (vs. Execution) predicts healthy adults’ exercise frequency. – PsycNET . (n.d.). Retrieved February 5, 2022, from Link
• How much physical activity do adults need? | Physical Activity | CDC . (n.d.). Retrieved February 5, 2022, from Link
• Johnson, R. A., & Meadows, R. L. (2010). Dog-Walking: Motivation for Adherence to a Walking Program. Clinical Nursing Research , 19(4), 387–402. Link
• Kushner, R. F., Blatner, D. J., Jewell, D. E., & Rudloff, K. (2006). The PPET Study: People and Pets Exercising Together*. Obesity , 14(10), 1762–1770. Link
• Nayor, M., Shah, R. V., Miller, P. E., Blodgett, J. B., Tanguay, M., Pico, A. R., Murthy, V. L., Malhotra, R., Houstis, N. E., Deik, A., Pierce, K. A., Bullock, K., Dailey, L., Velagaleti, R. S., Moore, S. A., Ho, J. E., Baggish, A. L., Clish, C. B., Larson, M. G., … Lewis, G. D. (2020). Metabolic Architecture of Acute Exercise Response in Middle-Aged Adults in the Community. Circulation , 142(20), 1905–1924. Link
• Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for Mental Health. The Primary Care Companion to The Journal of Clinical Psychiatry , 08(02), 106. Link
• Westgarth, C., Christley, R. M., Jewell, C., German, A. J., Boddy, L. M., & Christian, H. E. (2019). Dog owners are more likely to meet physical activity guidelines than people without a dog: An investigation of the association between dog ownership and physical activity levels in a UK community. Scientific Reports , 9(1), 5704. Link

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