How do you get fit and maintain your health?
I put a question on Quora and received an overwhelming
response. With 3900 answers to date, I am now in the process of selecting some
of the best responses to share. Here are a few that stood out to me.
Matt
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Bsc from University of Central Lancashire (Graduated 2022)Feb 26
Getting fit and maintaining good health requires a combination
of regular exercise, a balanced and nutritious diet, and healthy lifestyle
habits. Here are some steps you can take to get fit and stay healthy:
Exercise regularly: Aim to get at least 150 minutes of
moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per
week. This can include activities such as brisk walking, jogging, cycling,
swimming, or strength training.
Eat a balanced diet: Choose a variety of nutrient-dense foods such
as fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit
your intake of processed foods, sugary drinks, and unhealthy fats.
Stay hydrated: Drink plenty of water throughout the day to stay
hydrated and support your body's functions.
Get enough rest: Aim for 7-8 hours of sleep each night to help
your body recover and recharge.
Manage stress: Practice stress-reducing activities such as
meditation, deep breathing, or yoga to help manage stress and promote
relaxation.
Avoid harmful habits: Limit your intake of alcohol, tobacco, and
other harmful substances that can negatively impact your health.
Stay active throughout the day: In addition to regular exercise,
find ways to stay active throughout the day such as taking the stairs instead
of the elevator or going for a walk during your lunch break.
Daniel Hampshire
·
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Coach at Shakopee High SchoolFeb 26
Cut out fake food. Eat well. Stay hydrated. If possible stick to
water, tea, and coffee. For me a diet of meats like pork, fish, chicken, and
beef along with fresh veggies and rice did wonders. Look up simple and healthy
recipes with oats. Whey Protein shakes with peanut butter and fruits will
seriously curb an appetite and make a great breakfast for intermittent fasting.
I would go as long as I could into my day without eating. Just
water. When I got hungry, smash a protein shake. Eat a lighter lunch. Salad,
fruits, oatmeal, and have a big supper at around 5/6 pm. Don’t eat after 9pm.
Stay well rested. Get as much sleep as possible. Find peace and
stability in your ability to go to sleep early and wake up early.
Find a hobby to get into that results in staying busy. Even if
it’s not constant, or if you have to repeatedly find a new hobby, do something
to stay engaged and make progress in. This will stimulate your mind and give
you a sense of accomplishment that can improve your mental health.
Weight lifting in different ways. Don’t just try to go to the
gym and start powerlifting. Do low weight with lots of reps and sets.
Strengthen your body as opposed to just building your body. Get your heart rate
going daily. Walking, running, biking, hiking….. the list goes on and on.
Kwabena Acquaah
·
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High School in Traditional African Herbal & Human Health
Research, Adult Basic Education (Graduated 1994)Feb 26
Brisk walking and other forms of exercise can lessen negative
emotions, drink plenty of water and other healthful liquids, read your
holy book daily, and avoid the misuse of alcohol or drugs which creates more
problems than solve. In general, experts are agreed that good health depends
on three major factors balanced diet, regular exercise, and responsible
living. Something else that affects our emotional and physical well-being is the
way we treat our bodies. With reasonable effort on our part eating properly,
getting the needed exercise and rest, keeping clean and so on our body will
care for itself. However, if we habitually abuse it, sooner or late it will
break down and we will suffer the consequence.
If one doesn't smoke or drink excessively, your choice of diet
can influence long-term health prospects more than any other action one
might take Says Dr. C Everett Koop, Former U.S. surgeon general.
Cutting down on fat is only part of the story. Highly refined
and processed food loaded with white flour, sugar, chemical additives, and so
forth are totally deficient in fiber. The result is the so-called civilized
diseases, constipation, hemorrhoid hernia, diverticulitis colorectal cancer, diabetes, heart diseases, and others.
Dietary fiber plays it role in two ways it absorbs water as it
moves through our digestive system and passes through our tract quickly.
Health experts feel that it takes with it many of the harmful agents and speeds
up their removal from the body, some soluble fibers are found to hold down the
sugar and LDL cholesterol levels in the blood - a boon for diabetics and heart
patients.
How can one benefit from this knowledge about fiber if possible, increase the proportion of fruits, vegetables,s and whole grains products in
our diet, switch from white to whole wheat bread, and add whole-grain cereal to the breakfast table. Beans are also an excellent source of fiber , and starch
potatoes and rice may have anticancer properties .
There are, of course, many other aspects of our diet that affect
our health . However, cutting fat and increasing fiber are the two areas in
most people diet needing agent attention in maintain a good health.
Ann Patrick
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B.Sc. Psychology 23 Years Training in Buddhism +
(1949–present)Feb 26
First, you do your research on healthy eating and healthy exercise.
then you do those things. And avoid drugs, vaping, smoking, and alcohol. Also
avoid junk food, fast food, and sugary foods. Drink enough water. And get
enough sleep.
It’s not rocket science.
Be active every day, even if all it is is just walking a mile
every day.
Eat 3 meals a day. Each meal should be two portions of veggies
(not corn or potatoes), one portion of some form of protein, and the remaining
portion of some form of complex carbohydrates. Each “portion” should be roughly
the size of the palm of your hand. Eat only until you are no longer hungry.
.not until you are stuffed.
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