How to Improve Health and Fitness-Simple Proven Ways

If you are one of those who do not pay attention to their health, it is not too late to start and make those little changes that will improve your health and fitness. This is because, a sick person cannot perform optimally as illness weakens the body and overall performance.

So many people focus on career and making money that they completely forget about their health and make poor lifestyle choices. This eventually causes the body to break down and then they realize that health is the most important thing. Here are some science based proven simple and effective tips that can strengthen your body and keep you healthy!

Eat less food but more Frequently

Sometimes we get so busy with life activities that we eat less frequently but very heavy or large quantity when we do. Studies show that eating large portions of foods stresses your digestive system and most times the body takes a lot of time to digest them. But eating small portions of food helps your body digest and absolve food easier and faster without strain.This is called ‘Grazing’ which refers to eating small amounts of food throughout the day rather than 3 large portions. It also implies that there will be little or no excess to store and cause weight gain.

Eating frequently or snacking between meals will keep hunger away and supply the body with just the right amount of food it needs to function effectively and improve your health and fitness.

Eat whole or plant based foods


Whole foods are plant based natural foods that have not been processed, refined or refined as little as possible. They contain essential body nutrients. This consists of fruits, vegetables, whole grains like oats, brown rice, whole wheat, tubers like sweet potatoes and legumes.

These foods contain, protein, vitamins, fiber, complex carbohydrates, minerals and antioxidants. They help to develop and strengthen the body and protect it from free radicals which can help you age in good health and vitality rather than pain and inflammation. Complex carbs supply energy to the brain and to do not rapidly increase blood sugar.

Eat Foods rich in Omega 3s

Omega 3 fatty acids are healthy fats that are highly beneficial to the body because they protect the heart from diseases. Omega 3s prevent the blood from clumping together and forming clots which is one of the major causes of high blood pressure. Foods rich in Omega 3s include wild salmon, mackerel, cod liver (but it is recommended not to take more than a table spoon of cod liver oil because it is very high in vitamin A and too much vitamin A can be harmful), oysters, sardines, flax seeds, chia seeds and walnuts.

These foods are not just rich in omega 3s, but also vitamins, minerals and fiber.


Often times, we focus too much on what doesn’t really matter and end up putting a strain on what really matters which is our health!. Learn to relax and relieve stress. It is very important for the brain and heart. “Chronic stress causes the brain to pour out stress hormones that stimulate the nerves around the vessels to constrict, resulting in high blood pressure and eventually causing the heart to wear out” Dr Sears, Prime Time Health Book, 2010. So while you go about working hard to earn a living, do not forget to relax!

Also, have quality sleep because during your sleep, your body is working to support healthy brain function and maintain your physical health.

See also How To Relieve Stress at Home


The importance of exercise for our health and fitness can not be overemphasized. It is one of the ‘must dos’ for a sound health. Movement is very important for the body and has tremendous benefits. Lack of exercise weakens your body and causes weight gain. Remember, weight gain occurs when calorie intake is higher than the calorie expended. Calorie is expended through physical activity or exercise.

Overweight causes obesity or high blood pressure. This can lead to stroke to heart failure. It is therefore very important to move (walk, jog, run or swim) for at least 20 minutes a day.

Also, see 5 Home Exercises for Weight loss

What More?

Exercise helps to dilate the arteries and get the blood flowing freely. It also prevents clogging of the blood vessels and reopens clogged vessels. Exercises that involve movement are particularly great for the heart for the above reasons. Other forms of exercise also help you burn calories, strengthen your muscles and keep you not just physically fit but improve your overall health and fitness.

These steps are great changes that can extend not just your life span but your health span. Aging with so many health issues is totally different from aging without pain, inflammation or other health issues. These all depends on the choices you make today!

Are you willing to start making these changes or taking steps for an older, happier and healthier you? The choice is entirely yours but I encourage to give your health priority!

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2 Responses

  1. Health is wealth and I want to recomend this site to anyone who truly cares about wealth through health. Always a good heads up for a healthy living

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Good health is very important for every individual knowing that a poor health can end life. Waking up to seeing that many people are still struggling with some health issues that could have been prevented naturally inspired me to enlighten people about the dangers of unhealthy eating and provide healthy alternative options that can help people live and stay healthy.