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5 Essential Tips of Health and Fitness !

Health and Fitness are great concerns in modern world due to sedentary life style and intensive use of gadgets. Moreover craving for fast foods and carbonated drinks is equally responsible and causing serious health issues. As a result health and fitness are emerging issues in every metropolitan cities of the world. So what you have to do in this situation ? You need to know some tips of Health and Fitness, so that you spend your life happily.

First of all, look into this simple question; What can influence your body?

It might be something, when we intake ? OR It might be something when we sense it- five senses ?

Here are just 5 Essential Tips of Health and Fitness !

1- Good Eating

Health and Fitness: Good Eating

Eat Healthy Foods and avoid junk foods and carbonated drinks- which are really dangerous for your health. Ultra processed foods can cause serious health problems like Heart Diseases, Liver and Kidney problems due to high load of metabolic components.

Similarly frequent eating of fried spicy foods also causes stomach itchiness and leads to ulceration.

Select your food which is rich in Proteins, Fibers, Vitamins and Minerals.

Prefer freshly prepared food instead of stored food. Similarly meat stored in refrigerator can be quite dangerous to health because of bacterial colony developed in it.

Raw meat contains bacteria especially E. coli, salmonella and listeria and parasites. When it is stored in refrigerator, that doesn’t mean kill bacteria.

In order to avoid it, wash the meat well before cooking. Steam cooking in this case is preferable to kill the remaining bacteria.

Maintain hygiene in your kitchen and make sure every utensil should be washed before and after eating food.

Make your habit of eating green leafy vegetables- rich in vitamins and minerals especially iron. Iron is integral part of blood- hemoglobin.

Using salad before meal is quite helpful to keep your stomach functioning better to absorb much of nutrition from food.

Moreover eating Fruits or drinking fresh juices is healthy for keeping your skin young because they are lavishly packed with essential vitamins and minerals.

2- Good Inhalation

Health and Fitness: Good Inhalation

Seek the Oxygen and inhale deeply into lungs- to supply sufficient quantity of it to every tissue and cell of your body. Breathing in early morning in fresh air will help you to maintain your Health and Fitness

Climate change- Climate is changing rapidly due to pollution and urbanization. After climate disaster of Amazon forest fires, climate change is big concern of today for many countries. It is estimated that total 2,240,000 acres area of Amazon forest is burned in more than 40,000 fires.1

As a result level of oxygen is decreasing in the air, so keep yourself in green areas and do plantation as you can- in your house as well as in public places.

3- Good Exercise

Health and Fitness: Good Exercise

Exercise is not only necessary to keep you healthy and fit but also for making you active and sharp. In addition exercise is also very essential to reduce weight.

Exercise speeds up metabolic processes and improves biological functions of body. It enhance excretion of waste metabolic products through body- sweats and increase blood filtration of kidney.

You have seen some models, actors and actresses who seem perfectly fit and smart all the time in their whole career. How they maintain that?

Interestingly they follow their schedule of daily workout and recommended diet.

Uma Thurman says in an interview:


Uma Thurman, American actress and model, Born on April 29, 1970

4- Good Sleep for Health and Fitness

Good Sleep

Taking good sleep is vital for maintaining good health and fitness. Moreover it reduces stress and make you feel fresh mind.

Sleep is an essential component of health, and its timing, duration, and quality are critical determinants of health.[2]

The 2006 Institute of Medicine (IOM) report, Sleep Disorders and Sleep Deprivation, indicates that the average basal sleep needs of adults is approximately 7 to 8 hours per night, and the optimal sleep duration for adolescents is 9 hours per night.[2]

Why Sleep is Crucial Need of Health ?

Insufficient sleep has major health consequences in adults, adolescents, and young children. Strong evidence exists that among adults insufficient sleep has a significant effect on numerous health conditions, including chronic disease development and incidence.[2]

So take optimum sleeps to keep your body organs healthy and fit.

5- Delete Stress

Delete Stress

If you are suffering from any kind of stress, Delete it and go ahead in life. There several methods to reduce stress but here you can see- Top 10 Ways to Kill Stress.

Why to Delete Stress ?

In a study published in Neuroscience & Bio-behavioral Reviews, it is concluded that stress has effects on memory and learning processes.3

Stress is killing the health and creating psychological problems- which can further leads to short term memory loss.

Another Tip:

Vitamin D- Very essential for making strong bones but instead of taking from external sources, you can develop your own Vitamin D through sunlight. Expose your belly to sunlight for at least half an hour in a week to fulfill your body requirement. Strong Bones will make Strong Body.



[2]- Colten HR, Altevogt BM, editors. Sleep disorders and sleep deprivation: an unmet public health problem. Institute of Medicine (US) Committee on Sleep Medicine and Research. Washington (DC): The National Academies Press; 2006 [Google Scholar]



  1. What is the physical fitness actually?

    According to the United States Department of Health and Human Services, physical fitness is defined as “a set of attributes that people have or achieve that relates to the ability to perform physical activity.”

  2. Why is health and fitness so important?

    In order to live happy life and enjoy your life, it is important that you must have good health and fitness.

  3. How can I improve my health and fitness?

    First of all you should take decision to improve your health and fitness.
    Secondly make commitment to adhere what you decided.
    Then follow these five essential tips for health and fitness.

  4. What are several career options in fitness health and wellness?

    There are lot of opportunities now a days as the awareness of health and fitness is increasing day by day. Several Health clubs and Fitness centers are offering internships and jobs.
    In addition you may also earn through social media platforms like YouTube, Facebook, etc.
    You can also create your own website to earn through google ad-sense.

  5. What is health fitness ?

    Health fitness are two words. According to World Health Organization, Health is defined as, “a state of complete mental, physical and social well-being; not merely the absence of illness or infirmity.
    While Fitness is the ability to meet the demands of the environment.

  6. Why is health so important?

    Diseases and illness prevails when you compromise on your health and fitness, that pretty much disturb your life style and proper functioning.

  7. Which food is good for body fitness?

    You must be vigilant while eating any food whether it's good for your health or it can destroy it. So you must choose healthy foods in order to maintain your health and fitness accordingly.

  8. How can I improve my health fast?

    Improving your health fast is not a big problem a all, if you are seriously committed to improve it fast.
    Here are some tips of:
    Take diet that is Rich with:
    Vitamins and Mineral.
    Fibers and Protein.
    1- Start from slow
    2- Increase frequency and duration
    3- Maintain a level
    4- Be regular


Dilshad Zaman

Doctor of Pharmacy and Master in Business Administration. He loves to write articles on various topics.

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One Comment

  1. This article is one of the best articles I have ever read.
    Congratulations to the author, I distributed the article to my friends.

    I want to be helpful and share how I got rid of sleep problems,
    maybe help someone:
    Good Luck!

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