15 best fitness tips for good health

By – Health Me UpArnav SarkarNov 17, 2014, 00:00 IST

15 best fitness tips for good health (Thinkstock photos/Getty Images)Leading a lifestyle that spells good health is a combination of different factors that includes exercise and eating right.

About a decade ago, for me, good health meant either being able to perform a certain exercise like bench press, running, etc. If you really want to assess your health, then you need to look at your overall health, which would mean mental, emotional and physical health. Here are 15 best fitness tips for good health – it’s better to start as early as you can, and work on your health.
Be active daily for mental health
Prolonged periods of inactivity are often the cause of anger, frustration, lethargy and depression. On the other hand, those who are active regularly experience a better mood, feel more energetic, and overall enjoy a better life.
Be active daily for physical health

Being active does not necessarily mean doing a 25km run daily, and nor does it necessarily mean squatting double your bodyweight daily. Even lighter activities like walking, swimming, yoga, playing with kids, cleaning up the house, riding a bicycle, etc are all examples of being active. For most people, intense activities like weight training, sprinting, etc should ideally be kept to about 3-5 times a week, and on the other days, lighter activity is recommended.

Strength train and lift heavy
Almost every month there seems to some study that comes out with the finding that strength training, including lifting heavy weights has multiple health benefits. Starting from weight management, increased energy levels, better glucose metabolism, etc there are many reasons why you must strength train. You can strength train by using your own bodyweight and lifting barbells, dumbbell, kettlebell, etc.

Do cardio
Now cardio does not necessarily mean doing painfully long and slow activities like distance jogging. It can also be done in a short time with intense activities like sprinting, circuit training, kickboxing, etc. Infact, the intense options seem to provide better results overall, in terms of cardio fitness, improving body composition, increasing growth hormone production, etc.

Check your BMI
A good way to calculate your ideal bodyweight is to use the BMI calculator. Now I know that a lot of people feel that the BMI is not an accurate way to measure ideal bodyweight, but in my opinion, unless someone has unnaturally huge muscles thanks to steroids, the BMI is a reasonably accurate calculator of one’s ideal bodyweight. Again, it is not necessarily perfect, but is pretty close for most people.

Maintain ideal flexibility and mobility levels
Most people in their 20’s have already lost a lot of flexibility that they had when they were 5 years old. So you can only imagine how much tighter they will get when they are in their 40’s and 50’s. The good news is that it doesn’t have to be this way. You can improve your joint mobility and flexibility levels as long as you work on it. You should be able to touch your toes.

Flexibility and mobility workouts
Start your workouts with 10-20 minutes of joint mobility work, and finish your workouts with 5-10 minutes of stretching, and focus more on your tight areas. You can also do mobility and flexibility work on your off days to get in extra activity and improve faster.

Eat a balanced diet
Our body relies on a variety of nutrients to function properly, and no matter how much someone might try to convince you that a particular food group needs to be avoided altogether, you will find that eating it, even if in small amounts, is better. For eg: without adequate carbs you will struggle to do intense workouts and perform well. Similarly a diet very high in protein can cause a lot of stress on your kidneys.

Eat a balanced dietI would also suggest that you get your nutrients from a variety of sources. For example, don’t just rely on chicken for your protein, eat fish, eggs, red meat, etc. Each source offers a different mineral and vitamin profile for you to take advantage of. And yes, don’t forget to intake enough water for optimal health.

Limit junk food
Let’s face it, we live in a society where we are surrounded by junk food, and trying to resist it all the time, including when we go out with friends and family is likely to drive you nuts. So once in a while your little indulgence will not kill you. In fact, many experts claim that if 80% of your calories are clean, then you can have some fun with the remaining 20%.

Limit alcohol
The same goes for alcohol, studies have shown that a glass of wine a day can improve your health. Of course, you can get the same benefits without ever consuming alcohol. But if you do like to have an occasional drink, then go on, have it. I personally would suggest that limit alcohol to no more than three times a week, and that too in a very small amount.

Avoid excess stress and emotional negativity
Excess stress and negative emotions can really hurt your health, even if you exercise everyday and eat well all the time. Yes, some amount of stress is required in our lives to function well, and as long as we have emotions, we will also experience frustration, anger, depression, etc in our lives. However, when these negative emotions and stress dominate one’s life, then life becomes a downhill journey.

Laugh and smile more often
I know this sounds a little too simple and childish, but somehow a lot of us as adults, often forget to have a good laugh and smile. We become so obsessed with negative emotions that we think that enjoying ourselves and having a good time is almost like a crime. Relax, and try to enjoy life in the company of your friends and family regularly. A good laugh can go a long way to relieve stress, improve mood, and make you healthier.

Get 6-9 hours of sleep every night
Our bodies recover and regenerate when we sleep at night. And if you fail to get adequate sleep, then you are inviting multiple problems. Lack of sleep has been shown to cause moodiness, increased cravings for sugary foods, poor hormonal profile, reduced muscle mass, etc.
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‘Every day is my cheat day in terms of food’CloseAdd CommentRead Comments (11)Next Story

‘Every day is my cheat day in terms of food’

By – TNNRuman GangulyNov 16, 2014, 00:00 IST

‘Every day is my cheat day in terms of food’Model Rukmini Maitra tells TOI what goes into making her’s one of the hottest bodies in town

Tell us about your training schedule.
I hate going to gym, as I am a lazy soul. The skinny models on TV and fashion magazines were my inspiration and I wanted to be like them! So, my mother got me enrolled in a gym, though sadly , I went there for just three days and wasted all the money! After that, I promised that I’ll never join a gym. I love doing yoga, free hand exercises and power yoga out doors. But I believe laughing is the best exercise, as it keeps ones mind and soul content and that reflects on the outer self.
That apart, I have knee and spine problems.

So, I am not allowed to do any kind of weight training.

What activities have you under taken to maintain fitness?

I love cardio workouts like spot jogging, running, brisk walking, as these increase my heartbeat rate, which, in turn, is good for health. People do ask me what activities I undertake to maintain my figure, but the truth is I am blessed with a good metabolism. So, I can eat whatever I want and still not put on weight. To me, being fit is more important than to flaunt an hourglass figure. I will always vote for a person who has a beautiful smile, nice hair and skin and looks fit.

What time do you work out? How many hours do you train?

I love to exercise in an open space, as the fresh air makes me feel fit and healthy. It can be on my terrace or the Maidan stretch. I exercise for at least 45 minutes six days a week, twice a day . But the schedule changes if I have shoots.

Tell us about your average daily food intake.
No one will believe it, but the truth is I used to take rice four times a day! But now, it has come down twice a day . While I was in school my breakfast, tiffin, lunch and dinner was rice.

I am not much of a tea or coffee person. So, I start my day with a mug of health drink.

Breakfast is two white breads with butter and an egg poach. Those who know me closely are aware that I am hungry after every two hours. So, I keep munching some food or the other. But thank god, I am hundred miles away from chips, fried food and aerated drinks! I love fruits especially kiwi -a great fat burner, papaya, apple, grapes, pineapple…the list is endless. Having fruits everyday is a must for me. Lunch and dinner is rice, daal, sabji, fish or chicken. I tried to have rotis instead of rice, but sadly ,I feel hungry in the middle of the night and start munching chocolates. I can’t resist sweets and desserts! If I go for a buffet, I start with the dessert. Then I have starters, more dessert, then the main course followed by sweets! Trust me, this is the reason I avoid eating out with those I don’t know personally (laughs). But I would suggest that to each hisher own. So, don’t follow anyone’s diet or exercise routine blindly , as each body responds in its own way .

Do you also have cheat days?

Every day is my cheat day in terms of food! But I also exercise regularly. But whatever I eat, I have it in small portions.
Who is your fitness idol and why?

Shilpa Shetty! What amazing figure she has…the perfect diva! Her waistline is to die for and god, she is so desirable!End of the article

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