how can you maintain and improve physical fitness

How can you maintain and improve physical fitness?


Health is a condition of whole psychological, communal and physical fitness and involves taking everyday precautions to lessen the risk of contracting diseases as well as preserving the physique as long as feasible.

Because there are numerous individuals who suffer from illnesses, but their health gives them the ability to combat such illnesses, they attain overall strength and feel at peace or like any other normal person enjoying life.

Importance of health

For survival in this world, people have to work. To work efficiently, one has to have a good health. A good health means proper functioning of all the body parts present in our body and it can only happen if we take proper care of it by consuming hygienic food, taking much-needed sleep as well as performing regular exercise.

A healthy lifestyle can aid in the prevention of chronic diseases and debilitating conditions. Your confidence and self-contemplation depend on how you feel about yourself and how well you take care of your mental and physical fitness. Living a healthy lifestyle means taking care of your body. This is the importance of health in one’s life,

Factors responsible for a healthy lifestyle

  1. Cleanliness in public places is crucial for health. As a result, we must make sure to frequently collect and remove the trash. As garbage makes our surroundings awful due to foul smell which leads to bad health, so one should not take the risk.
  2. To be fully healthy, we must be content. It cannot be possible if we treat one another badly and are terrified of each other. A person’s health depends on communal peace and justness.
  3. Every individual’s health is influenced by their atmosphere and surroundings. Our health is significantly influenced by our social surroundings.
  4. To purchase the meals which are needed for our good health, we must labor to generate money. The chance to work must be present for this. Therefore, a strong economy and employment are necessary for individual wellness.

Ways to improve and maintain physical wellness

         1. Consume a healthy diet

Try to avoid sweets, no matter how strong your stomach is urging you to choose them or junk food over nutritious meals. You cannot improve or maintain your health by eating foods that contain unhealthy and unhygienic ingredients.

The healthiest foods to consume when trying to maintain a healthy lifestyle are fruits and vegetables. For instance, Apples are effective at sustaining a feeling of fullness in the stomach for needed hours. Green veggies like spinach and kale help to maintain a healthy digestive tract.

Try to have smaller sections of meals in a day which will help you to work effectively as well as efficiently as you’ll have less food in your digestive system; which means more energy is towards your work.

         2. Performing regular exercise

Get at least an hour of physical activity every day. You just have to include some moderate forms of exercise in your daily routine. Take an hour-long brisk stroll as an illustration. Alternatively, you might jog while timing your sprints throughout the hour.

Ensure you’re not experiencing a lot of discomforts when working out. Just a heads-up: after a vigorous workout, your muscles may hurt. Although it may be inconvenient, it indicates that your body is improving. After each workout, ensure to keep yourself hydrated, stretch, and consume some protein-rich meals. The protein will protect your muscles and will improve your physical fitness.

         3. Have enough sleep

Even if the majority of us work eight-hour shifts either during the day or nighttime, it’s still important to obtain adequate rest to refuel the body. Everybody needs six to eight hours of sleep to function well, but if you start to feel weary after returning from work, by all means, take a quick nap before working exercise. Only take a 30-minute snooze maximum. You won’t end yourself staying up late because of this.

Essential hours of sleep by age-

Age group hours Hours of sleep
a) 4-12 months 12-16 hours
b) 1-2 years 11-14 hours
c) 3-5 years 10-13 hours
d) 6-12 years 9-12 hours
e) 13-18 years 8-10 hours
f)  18-60 years 6-8 hours
g) 61-64 years 7-9 hours
h) 65 years and older 7-8 hours

         4. Mental health is important

To maintain physical fitness, mental health plays an important part. Sustaining productive habits, feelings, and ideas requires maintaining good mental health and managing any behavioral disorders.

Concentrating on physiological wellness may boost productivity, strengthen our self-perception, and strengthen bonds with others. Mental health has impact on various aspects so it is important to keep your mental health stable by not taking extreme stress and feel depression.


If a individual is fit and strong, they remain happier. Chronic illnesses are less likely to affect a healthy and physically active individual. When under pressure, a positive mindset responds more effectively. This is likely to help in maintain physical fitness.

One becomes more confident in themselves. Heart disease risk is significantly decreased. A stronger immune system would enable the body to combat malignant cells. Regular exercise reduces the severity of the fracture.

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