How to Have Good Health

Thinking about working out to get a toned body can seem exhausting, but the results are well worth the effort. We present the steps below for you to incorporate into your life, thereby building a stronger, stronger body.

Table of Contents

Develop the right way of thinking

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Have the right attitude. It may seem unrelated, but the spirit really has incredible power and can make a big difference in determining success or failure. Training for good health is a long road, not a sprint, and requires changes in life.

Don’t approach this problem thinking that you can stop changing once you’ve reached your ideal health goal; otherwise, you risk falling back into bad habits. Having good health means incorporating many things into your life that eventually become your habits.

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Track your progress and be proud of small positive changes. A ‘health diary’ is a good idea because you can keep track of when you exercise, what you do and for how long. You can also record what you eat each day. When you have to write down whether or not you snack, you’ll find that you’re less likely to want to snack.

Don’t think that just because you’ve taken a step back, you can give up all efforts for the day. Don’t be dismayed just because you stopped losing weight or stopped growing muscle; keep in mind that body stability is normal, but overall you’ve entered an upward trajectory and that’s certainly what you should be proud of.

Michele Dpan

Certified Personal Trainer

Michele Dpan is a BCRPA certified personal trainer in British Cpumbia. She has been a personal trainer and fitness trainer since 2002.

Michele Dpan
Certified Personal Trainer

Stay fit and don’t lose motivation too soon. According to Michele Dpan, licensed personal trainer, “You can improve your health in 4 to 8 weeks by exercising daily for 30 to 60 minutes.”

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Make a commitment to yourself. In other words, that commitment is also called a reward system. Set a goal and define your reward. Choose something you really want or something you really want to do. ^{[1] X Research Source}

For example, making a pledge to yourself that if you go for a 30-minute jog every day could allow yourself to buy that nice shirt or that new racquet that you’ve been eyeing for a long time.

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Find someone who is pursuing the same goals as you. Goals are easier to achieve when you have someone to share your struggles and accomplishments with. Make a schedule that both of you can commit to, and help each other stick to it. ^{[2] X Research Source}

You can even involve a group of friends in a ‘fitness’ plan. Ask each person to put 50,000 VND in the box and the person who practices the most in a certain period of time will win that amount.

Exercise for good health

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Find ways to be more active in your daily routine. By regularly challenging yourself, you will help your body “transform” for the better. If you need to lose weight for good health, this will help you burn excess pounds. If you’re working out for endurance, here’s how to ensure continued progress.

Take the bus or bike to school or work instead of riding a motorbike. If this doesn’t work, you can park your car a few blocks from your office to force yourself to walk 15 minutes every day. When going to the supermarket, movie theater or shopping mall, you should park at the end of the lot instead of trying to find a spot near the exit.
Walk your dog more often, and both you and your dog will thank you.
Do more house cleaning. You will be surprised at how much effort it takes to do housework: dusting bookshelves, cleaning toilets, washing dishes, mowing lawns, weeding, vacuuming and sweeping, tidying and washing garages, socks. All of these will be exercise sessions for you. Cleaning the house with family members on a regular schedule not only creates a better living environment, but also helps the process of burning calories, maintaining lasting health and keeping the body slim. than.
Exercise at work. Believe it or not, it’s possible to turn sitting time into a calorie-burning activity. You can stretch your muscles by doing leg raises, leaning to the side, reaching for your lower back, and more.

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Pursue an exercise regimen. The right exercise program should have 5 parts: warm up, aerobic exercise, strength training, stretching (flexibility) and cool down.

Warm up by walking at a steady pace outdoors or on the treadmill, pedaling slowly on an exercise bike, or going for a few laps on the treadmill. You should exercise just enough to increase blood circulation and help joints rotate throughout the range of motion so that the muscles warm up. Exercising without warming up can lead to muscle strain.
Cardio training improves blood circulation and endurance. For cardio, you can jog, ride a high-resistance bike, or walk briskly on the treadmill. You should exercise so that you sweat out and blood circulate more. Good heart health is not only good for your heart and blood pressure, but it is also linked to a reduced risk of Alzheimer’s disease. ^{[3] X Source of Research} Intermittent training (i.e. alternating low-intensity and high-intensity exercise) has been shown to be an exceptionally fast and effective way to improve heart health and endurance, while also burning calories. Very effective fat burning. ^{[4] X Research Sources}
Building muscle through strength training will not only increase your body’s strength and tone, but also increase your metabolism, as research on people with muscle growth shows they burn more calories. even at rest. You can work with weights, do squats, push-ups or sit-ups, and more. ^{[5] X Trusted Source Mayo Clinic Go to Source} If you can’t go to the gym, you can build muscle at home.
Stretch during or after a workout to increase flexibility. It is also a way to reduce stiffness in muscles and joints. Stretch your legs, arms, back, and any other muscles you use during the workout (which usually includes all of these muscles). ^{[6] X Research Sources}
The cooling process is similar to warming up. You should do some cardio exercise at a low tempo. Cooling exercises allow the muscles to relax while the blood is still circulating through the muscles at a slightly higher rate than normal. ^{[7] X Research Sources}
Note: anyone over 60 or with heart disease, high blood pressure, or rheumatoid arthritis should consult a doctor before beginning an interval training session.

Laila Ajani

Physic Education coach

Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).

Laila Ajani
Physic Education coach

Focus on training the whole body. When you’re just starting to exercise, try a balanced approach. Do push-ups, abs, and add weights to help improve strength.

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Turn everything upside down. Any strenuous physical activity will keep you healthy, but you must remember that variety is the spice of life – and of health! As the body gets used to an activity, it will do it more easily and your growth will go into a horizontal trajectory in that exercise regimen. In order to keep your body and mind from getting bored and having fun while exercising, you need to combine a variety of activities.

Dance. Any activity from ballet to hip-hop dancing can improve your health if you stick to it. Sign up for a Zumba or hip-hop dance class. You will be surprised at how many calories are burned while still having fun.
Swim. It doesn’t matter what technique you swim, standing water, dog swimming or butterfly swimming. Swimming is also a good way to have fun.
Yoga. Yoga is a healthy exercise that is both good for the mind and good for the body. Choose a day of the week for a real stretch instead of just a regular workout. Yoga helps maintain flexibility but is also a great way to tone muscles.

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Participate in extracurricular activities such as playing sports. Playing with other people will motivate you to keep going. For example, in a long-distance race, your teammates will encourage you to keep trying (and the truth is you don’t want to be the last), unlike running alone on the machine at home, you can You can easily press the stop and stop buttons.

Healthy eating

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Provides the energy the body needs. When you are more active, you also need to eat more, but not any food. You need to eat healthy foods rich in energy to immediately open a new phase of the day, not cause stagnation. Learn to eat healthy and drink more water.

Switch to whole grains. Whole grains are healthier and tastier. Maybe it’s not what you’re used to, but you’ll love the delicious and nutritious nut flavor. If you don’t want to eat whole grains, try to replace half of your grains with whole grains. Who knows – maybe you’ll gradually prefer whole grains. ^{[8] X Trusted Source Mayo Clinic Go to Source}
Eliminate unhealthy junk food and replace it with fruits and vegetables. The high water and fiber content will keep you full, and the vitamins and minerals in it naturally nourish the body. Try to design meals that are half fruit and half vegetable.
Eat foods that contain lean protein. Try to eat lean meat (that is, meat with a low percentage of fat). Eat beans, eggs and nuts to increase your protein intake without the fat like when eating meat. Eat seafood at least once a week. Seafood contains protein as well as omega-3 fatty acids (which are heart-healthy fats). ^{[9] X Research Source}
Reduce your intake of solid fats. These are foods made with butter or solid fats such as cookies, cakes and other desserts. They are also found in processed meats such as sausages and bacon, as well as ice cream and pizza. Solid fat will make you have to exercise a lot to burn it off. ^{[10] X Research Source}
Eat foods with a low glycemic index. Those are foods that take longer for your body to digest and convert into energy, so you’ll stay fuller throughout the day with lower calorie intake. In addition, you should avoid the “blood sugar spike” caused by eating foods with a high glycemic index, and instead should receive a steady amount of energy throughout the day. This way of eating helps your body feel more refreshed whether you are working or exercising.

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Store healthy foods at home. Stock up on fruits, vegetables, whole grains, soups, etc. that you want to eat, don’t buy junk food to avoid cravings. It’s not a bad thing to pamper yourself from time to time, but it’s easier to do so if your house is full of junk food. Instead, the real test of your craving for snacks is whether you’re willing to cross the long haul to the bakery or the supermarket (even better on foot or by bike if possible).

Before pampering yourself, drink two glasses of water (250ml each). If you still want a snack afterwards, eat it. Sometimes the brain confuses appetite with feeling thirsty. Water is one of the best cures for cravings.

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Drink 1.5~2 liters of water per day. Water keeps the body hydrated and boosts metabolism to optimal levels. ^{[11] X Trusted Source Mayo Clinic Go to the source} Also, water takes up a large volume in the stomach, so you feel fuller without eating as much. This is a good tool to avoid consuming excess calories that you don’t really need but have accidentally supplied due to cravings or not feeling satisfied.

Always carry a water bottle with you. You will be surprised how easy it becomes to drink 1.5~2 liters of water a day. Drinking water is also much cheaper than having to buy other drinks when you feel thirsty, and better for the environment.
Drink water instead of sugary drinks like soda. If you don’t feel like drinking water because it has no flavor, try adding a fruity flavor to your water, like strawberry, blueberry, lemon, orange, and gooseberry.

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Let the body rest. When your body has to engage in a lot of physical activity, you also need to give it time to recover by getting enough sleep. Determine how many hours you need to sleep to feel refreshed in the morning, then force yourself to go to bed and wake up at the same time each day.

Not getting enough sleep also takes a toll on the immune system. You’re more likely to get sick if you don’t give your body the energy and time to fight off bacteria and viruses, and it takes longer to recover from a cold.
Too little sleep has been linked to overeating. ^{[12] X Research Source} Make sure you don’t deprive yourself of sleep to restore your body’s energy, or you’ll have to supplement calories.

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Health check. To keep your body healthy in the long run, you should do regular “maintenance” for your body, just like your beloved car. See your doctor and dentist periodically to make sure everything is still working properly from the inside, and to prevent potential problems from arising.

Advice

Start with something simple, like going for a 5-minute jog every day. Next week increase to 10 minutes a day. Continue increasing the intensity until you have established a steady routine.
Eat fresh, healthy and organic food. Consider buying local groceries.
Do not sit continuously for long periods of time. Just getting up burns more calories, so get up! Move here and there!
Consider limiting your consumption of junk foods and processed foods, such as fast foods, sodas, fried foods, and other foods high in fat, sodium, and sugar.
Enjoy a bike ride with family or friends.
Sprinting is better than jogging for short hours, but you have to put in a lot of effort, so your body will tone faster when you sprint.
Align training time. Cut down on sweets. Continually trying. Sometimes you need to rest. Sleep after you’ve finished your to-dos. Exercise before bedtime to burn more calories.
Once you’ve achieved your desired health, continue to take the steps that helped you achieve that goal. Fitness is a lifestyle, not a fad.
Don’t think about your body weight and have a healthy mindset.
When you change your diet, you must not starve your body, but replace it with better food. For example, if your diet includes apples, milk and fried chicken balls, you should not skip chicken and replace it with chicken salad.
Set goals for yourself. First jog a kilometer a day, then raise your goal to 2 kilometers or more. Good luck!

Warning

Know your limits when it comes to weight training and endurance training. When participating in strength training exercises, always have someone else watch and avoid overexertion with too much weight. When doing aerobic exercise, slow down if you start to feel pain in your chest or joints.
Contact your doctor before starting an exercise regimen. Make sure your body can tolerate prolonged physical activity. Take extra care if you have health problems such as heart disease, high or low blood pressure, asthma.

Steps

Develop the right way of thinking

Exercise for good health

Healthy eating

Advice

Warning

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