Unlock the secrets to optimal health with these 26 helpful tips for fitness and nutrition. Covering effective workout strategies, balanced dieting, and healthy lifestyle adjustments, this guide provides practical advice to boost your vitality and well-being. Start your journey toward a healthier life with these expert tips.
We all aspire to be our healthiest selves. However, with the abundance of advice available, it can be challenging to determine which healthy lifestyle tips are worth implementing.
To simplify your journey, we've compiled a selection of our favorite diet and fitness strategies to help you achieve your goals.
Stay Hydrated
Whether you're heading to a spin class, boot camp, or any other exercise session, staying hydrated is essential for maintaining your energy levels and optimizing your workout performance. However, not all drinks are suitable for hydration.
For instance, sports drinks loaded with electrolytes can contribute unnecessary calories. Jackie Newgent, RD, author of "The Big Green Cookbook," mentions that "drinking water is usually sufficient unless you're exercising for more than an hour."
However, if you engage in high-intensity workouts for extended periods, opting for regular sports drinks can provide beneficial replenishment, especially since they typically contain minerals, electrolytes, and sometimes vitamins.
If you prefer to avoid the calories but want some flavor, Newgent suggests that there are lower-calorie sports drinks available at grocery stores.
Find a Workout Buddy
Having a workout partner can significantly boost your motivation, but it's crucial to choose someone who inspires you rather than discourages you. Make a list of your exercise-loving friends and see who fits the following criteria, as advised by Andrew Kastor, an ASICS running coach:
- Can your friend consistently meet with you to exercise?
- Are they supportive (not disparaging) of your goals?
- Can they keep pace with you or push you to your limits during key workouts?
If you have someone who meets all three criteria, reach out to them to start planning your fitness routines together. If you don't have a close friend to be your workout buddy, consider looking for other ways to exercise with others.
Check out local gyms or recreation centers for information about group workout classes, personal training sessions, or exercise-focused groups. You could also ask family members or friends if they know anyone else seeking a workout partner.
Stock Your Fridge with Healthy Foods
Keeping your fridge stocked with healthy foods like fruits, vegetables, and lean meats is essential for your fitness journey.
You can also enjoy delicious, healthy snack options such as hummus, grapes, walnuts, and apple slices with cheese.
Moreover, certain key ingredients can make it easier to achieve your weight-loss goals. During your next grocery shopping trip, consider adding Newgent's top three diet-friendly items to your cart:
- Balsamic vinegar (it adds a tangy low-calorie flavor to vegetables and salads)
- In-shell nuts (rich in protein and fiber to keep you feeling full)
- Fat-free plain yogurt (a creamy and comforting source of protein)
Plus, Greek yogurt works wonders as a natural low-calorie base for dressings and dips—or as a tangy alternative to sour cream, said Newgent.
Relieve Those Achy Muscles
After an intense workout, it's common to experience sore thighs and tight calves.
Fortunately, you can relieve post-workout aches through cold water immersion, such as ice baths. This involves submerging your lower body in a cold bath (50 to 59 degrees Fahrenheit; you may need to add ice cubes to reach this temperature) for 10 to 15 minutes.
Many elite athletes use this method to reduce soreness after training sessions," Kastor explained. "An athlete preparing for an important race should consider getting one or two massages per month to aid in recovery.
It's worth noting that immersing your body in cold water can cause increased breathing, heart rate, and blood pressure. The body can lose heat faster in cold water than in air.
In other words, cold water can make the body work harder, which may not be suitable for certain health conditions. People should avoid ice baths if they have the following conditions:
- Cryoglobulinemia (a condition where antibodies in the blood thicken in cold temperatures)
- Heart conditions
- Impaired circulation
- Open wounds
- Raynaud's disease (a condition where blood vessels narrow due to cold or stress)
- Type 1 and Type 2 diabetes
Cold temperatures may exacerbate symptoms of dysesthesia (where normal stimuli, like touch, cause pain or discomfort) or lead to hives (urticaria).
To ensure that ice baths are safe for you, consult a healthcare provider if you are considering trying this type of therapy.
Curb Your Sweet Tooth
Reducing your sugar intake can aid in weight loss—individuals who consume less sugar generally end up with lower body weights.
To satisfy your sweet tooth without exceeding your calorie limit, even during late-night cravings, think ‘fruit first, suggests Newgent.
You can enjoy sliced apples with a tablespoon of nut butter (like peanut or almond) or fresh fig halves topped with ricotta cheese.
Wear Comfortable Sneakers
You should never purchase shoes that cause discomfort: “Your shoes should feel comfortable from the first step,” says Kastor.
Your feet tend to swell throughout the day and reach their maximum size in the late afternoon, so if you need sneakers, it’s best to shop when your feet are at their largest. Also, ensure that the shoes have a bit of extra room—enough to wiggle your toes, but not excessively.
They should feel good right from the start, but they will become even more comfortable after you've walked or run 20 to 40 miles in them, Kastor advises.
Pick Your Perfect Tunes
Running with music is an excellent way to get into a good workout rhythm. When choosing your ultimate playlist, consider what energizes you and lifts your spirits.
I know several elite athletes who listen to what we would consider ‘relaxing’ music, such as symphonic music, while doing a hard workout, says Kastor.
The great thing about music during a workout is that the right tracks can enhance your emotional state, improve your performance, and help you take in more oxygen.
Know When To Weigh Yourself—And How Often
It’s normal to want to check your weight soon after starting a new diet or fitness routine. “It’s best to weigh yourself in the morning before eating or drinking—and before you plunge into your daily activities,” advises Newgent.
If you're wondering how often to weigh yourself, make sure to check your weight at a consistent time—perhaps every week—for the most reliable results, and try not to get too discouraged by varying numbers since weight fluctuations are completely normal.
Keep Your Portions in Check
When modifying your diet, controlling portion sizes is crucial for managing weight.
Portion control requires close attention to your current eating habits. For instance, if your steak occupies more than half of your plate, you might want to consider reducing your beef serving by half.
That’s because it’s ideal to aim for filling half your plate with vegetables or a combination of vegetables and fresh fruit, says Newgent, allowing you to achieve a healthy balance of proteins, fats, and carbohydrates.
Sip Slowly
If you anticipate having more than one drink, it's a good idea to order a glass of water between cocktails, suggests Newgent. Drinking water helps you stay hydrated and feel less thirsty.
But your H2O doesn’t have to be boring. "Make it festive by opting for sparkling water with plenty of fruit, like a lime, lemon, and orange wedge in a martini or highball glass," added Newgent.
Plan Your Runs Ahead of Time
When you have a 5K or 10K (or just a regular run) scheduled, planning your breakfast for the morning is essential—something that will fuel you up and be easy to digest.
While everyone's preferences are different, "we often have good results with a high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese," notes Kastor.
Additionally, consume around 200 to 250 (primarily carbohydrate) calories approximately 90 minutes before you warm up for your run, recommends Kastor.
And don’t worry about skipping your caffeine fix on race day. "Coffee is great for athletic performance," Kastor added, as it sharpens your focus and may even provide extended energy.
Run Prepared
Whenever you go for a run—on a track, trail, or during a race—ensure that you have these essential items packed:
- A watch or GPS tracker to log your total time
- A music player
- A cellphone, if you don’t mind carrying it
- A RoadID (a bracelet that includes all your vital information)
If it’s a sunny day, be sure to wear sunglasses. "They reduce glare, which can lessen squinting and ultimately relieve tension in your shoulders," said Kastor. And that’s a performance boost because relaxing your shoulders helps conserve energy during your runs.
Don't Stress if You Go Beyond Your Calorie Needs
A healthy eating plan includes several key characteristics. One of them is staying within your daily caloric needs regarding what you eat and drink. According to the Centers for Disease Control and Prevention, everyone’s daily caloric needs are different.
If you have a day when your calorie intake exceeds your body's needs, try not to stress. Remember that you need a substantial calorie surplus to gain a pound of body fat. "So really, that one off day doesn’t typically result in significant weight gain," states Newgent.
What matters most is what you do the following day and the day after. Also, be mindful that starvation and excessive exercise are not healthy responses to an off day.
If you find yourself off track, consider setting up a personal reminder (e.g., on a sticky note or mobile device) to encourage you to eat more mindfully in the coming days. You might also think about meal planning for home or while on the go and aim to maintain a consistent exercise schedule.
Add Some Spice to Your Food
It's easy to fall into a dietary rut, even if you're loading up on flavorful fruits and vegetables. Fortunately, having a variety of spices, fresh herbs, and citrus at your disposal can help.
It's amazing what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish—and your diet, says Newgent.
Some spices to consider using include:
- Cayenne pepper
- Oregano
- Garlic powder
- Thyme
- Paprika
- Turmeric
- Cinnamon
- Chili powder
- Bay leaf
Know When To Make Changes to Your Exercise Routine
If your weight on the scale plateaus or your muscles don't feel as fatigued, it might be time to increase the intensity of your exercise.
Take if you decide to change your running routine: "The general rule of thumb is to up the amount of miles run, for races half-marathon length and longer, by 5 to 10% each week," said Kastor.
You might also want to switch up your routine if you've been doing the same thing repeatedly, such as using the elliptical, cycling, or exercising with a workout DVD. While these are all great ways to work out, it's best to add some variety.
You could also do a different type of exercise (e.g., HIIT, cardio, Pilates) every time you work out or dedicate specific days or times for different exercises. That way, you can have more variety throughout your week.
Swap Out Your Shoes When Necessary
While we've all heard that running shoes break down after logging lots of miles (about 300 to 350), you may still be holding on to your favorite pair. But that's not a good idea.
"Glue has a tendency to break down under ultraviolet light, as do the other materials that make up the shoe," said Kastor. So even if your sneakers have only 150 miles on them but are more than two years old, recycle them because chances are they've already started deteriorating.
Choose a Supportive Sports Bra
It's good to know what to look for in a sports bra. You'll want to choose the right type of sports bra based on the exercise you'll be doing.
The best sports bras are loose around the chest so you can expand your ribs and diaphragm more effectively. But they should also be form-fitting, Deena Kastor, an American marathon record holder and 2004 Olympic marathon bronze medalist, told Health.
Just make sure the cup is made of comfy material, like a soft compression fabric—look for descriptions that include the terms "breathability" and "compression."
Relieve Those Side Stitches
You know the feeling: a sharp pain just below the rib cage that always seems to pop up when you're working out your hardest. It's called the side stitch, also medically known as exercise-related transient abdominal pain (ETAP).
Side stitches can be a major nuisance—especially when they keep you from completing a workout. Suggested ways to ease the ache have included actions such as:
- Deep breathing
- Pushing on the area that hurts
- Stopping exercise
However, out of those methods, stopping a workout is the most helpful way to get relief from side stitches.
You might also be able to prevent side stitches from happening in the first place. Waiting at least two to four hours to do any physical activity after consuming a lot of foods or drinks can help. You might also consider limiting how much you move your torso—or at least have support (e.g., a wide belt) for any torso movement.
Fuel for Fitness
If you plan on picking up the pace during your next workout, you'll want to eat food that will help keep you going strong.
For breakfast, opt for a high-carbohydrate meal—one similar to what you'll be eating on race day, so you can find out what foods digest best for yourself.
Try a whole-grain English muffin or a bagel with peanut butter or low-fat cream cheese. Then, have a well-rounded meal post-workout to help with recovery.
Kastor said his favorite meal consisted of one to two slices of French toast with a side of fruit: "The protein-to-carbohydrate ratio is perfect for enhancing my recovery."
Say Goodbye to Peer Pressure
Even if you've been eating healthy and exercising, it may be tough to stay on track if your partner, coworkers, or friends don't share your healthy eating habits.
If your partner loves pizza, try ordering a pie that's heavy on the veggies and light on the cheese—then supplement it with a side salad.
Also, instead of bringing a super sweet dessert on baked goods day at work, you could take baked pears with cinnamon or mini fruit-and-nut muffins to substitute for brownies and blondies.
Savor Your Carbs
At times, you may consider cutting out your carbs to lose weight. But before adding dinner rolls and chips to your "no" list, remember that yummy foods like brown rice, pumpernickel bread, and even potato chips contain resistant starch.
This type of starch has been said to help with weight management by keeping a person feeling fuller for longer.18 This means you won't have to eat as much to feel satiated.
Use Sunscreen for Outdoor Workouts
Getting the fresh air from exercising outdoors is great, but along with it, you also get harmful UV rays.
To keep yourself shielded while still having fun in the sun, opt for:
- A sweat-proof sunscreen with SPF 30 or higher
- A lip balm with SPF 15 or higher
- A broad-brimmed hat
- Sports shades
You'll want to be aware of sunscreens labeled "water resistant," as they are required to be tested to see how effective they are. Additionally, the FDA stated that "waterproof" sunscreens do not exist—at some point, sunscreens will wash off.
Also, consider trading in your white tee and instead going for a shirt with built-in UV protection. A 30 ultraviolet protection factor (UPF) rating is necessary to be awarded the Skin Cancer Foundation's "Seal of Recommendation." A white T-shirt has a rating of 10.
Furthermore, the sun's rays are at their brightest from 10 a.m. to 4 p.m., so try to plan a before-or post-work sweat session.
Opt for Healthier Snack and Fast-food Options
It's hard to avoid that 3 p.m. stomach rumble. While eating something to hold you over until dinner is fine, some choices may be better than others. As often as possible, try to have some fruit, veggies, or snacks with a lot of protein handy.
However, if you find fast food is your only option, pull up the restaurant's nutrition facts online. You can make an informed decision ahead of time about what to order. "Nearly every quick-service restaurant has a relatively healthful option or two," said Newgent. Salads, chili, or grilled chicken are all good options.
Protect Yourself from Chafing
You can get a chafing rash (caused by moisture and constant friction) on your thighs, around your sports bra, and even under your arms. To prevent the next occurrence, you can try a few anti-chafing products.
For example, you can rub an anti-chafe stick on any spots that have the potential to chafe. Moisture-wicking fabrics help, too. So, if you have a few quick-dry shirts (Nike, Asics, and Under Armour all make them), save those for your long runs or tough workouts when chafing is most likely to occur.
Up Your Fiber Intake
Along with protein and healthy fats, fiber is one of those nutritional elements that keeps you full and fueled all day long. If you're trying to lose weight, fiber is your best friend.
Of note, for most adults, the recommended amount of fiber you should consume daily is between 21 grams to 30 grams.
Work Out Consistently
Working out at the same time during the week or on the same days can have its benefits.
Researchers of a 2020 review found that for people with overweight or obesity, having consistent exercise times (particularly in the morning) was associated with the experience of weight loss and the creation of exercise habits.
Although it may take a lot to get into the habit of exercise, planning to workout at a set time or place can be advantageous for your health.
