Top 15 Effective Health and Fitness Tips from the Experts

health and fitness tipsFor sure you will never get any shortcut to a healthy state, you will never come across a magic fruit that allows you to hit your 5-day target and there is no single exercise that will provide you with a shredded physique within minutes. Definitely, it will take you lots of time and effort in order to get in right shape and stay in shape. The following health and fitness tips will help you reap the benefits with very little struggle.

1. Always add some short Bursts of Activity

This is considered to be one of the oldest and fastest daily health tip fix available. You can always go for the stairs instead of using the escalator or decide to alight from the bus a stage earlier and take a walk. Any activity is always considered to be a good activity and it is only advisable that you do it more. In case you are interested in going up the ante, you can consider sprinting up the stairs. According to the recent study, short bursts of high intensity stair climbing which is capable of making a huge difference in your cardio respiratory fitness.

2. Keep the Tabs on the Visceral Fat

There are people who are skinny on the outside but on the inside they are pretty fat. Visceral fat refers to a type of fat which builds around your body organs and will in most cases result in a pot belly. It is usually linked with several cancers, heart disease and type 2-diabetes. It is advisable that you always check your waist to height ratio in order to see if you are at any risk. Get a piece of string and use it in measuring your height then halve it. In case the half string does not fit your waist, it is important that you start exercising.

3. Mix Up Your Exercise

There are many sports and activities which are capable of supporting you in a number of ways which you can never realize until such a time when you will try it out. For instance, when you train your legs and core for strength will help you in being a better runner while the people who are addicted to using dumb bells will always find the Pilates works muscles which they have never even thought of.

4. Adjust Trackers Targets

Never sit back and assume that following the preset targets will lead you to glory even when you have invested in a fitness tracker. You need to adjust your steps, active minutes and targets of your calorie to help in building your progress or make them more realistic even if you do not get closer and have started to ignore them. You will definitely discard this in case you do not engage with your fitness tech.

5. Prepare for Success

Using your weekends wisely is one best daily fitness tips you can use to help fast track yourself to a better diet. It is advisable that you make good use of the extra time you have especially on Saturday and Sunday to make larger batches of healthy meals that which you can easily portion up to help in covering some midweek lunches and dinners thereby avoiding the dietary perils of meal deals and takeaways.

6. Value Your Days of Rest

Whenever you are starting on a fitness kick, it can at times be tempting to exercise on a daily basis while you are still highly motivated. This is known to be a very bad move and one that will see your enthusiasm burn out within a few weeks since you will always be knackered and will not be in a position to see any great improvements that you expect for your efforts. It is also important that you give your muscles time to recover and grow.

7. Increase the Cadence on the Runs

In case you are consistently getting injuries whenever you are running, one thing you need to change on is trying to up your strides rate per minute. In case you overstrike, thereby taking fewer steps, you will definitely exert extra pressure on your hip joints and knee. It is important that you try making more steps which will mean that your feet will always land beneath your body thereby reducing the impact on your joints.

8. Increase the Intensity In case you are short on time

NHS guidelines are still known to promote 150 minutes of moderate activity for a minimum of one week although it now offers an alternative option of 75 minutes of serious activity in a week. This means you can decide to do single tennis or running rather than walking or cycling which is considered to be moderate. This means that you can decide to mix the two, hence; 60 minutes of serious cardio together with 30 of moderate will see you get home. It is important that you bear in mind the guidelines that will also demand strength exercises on two or more days a week together with aerobic activity.

9. Take the Niggles Seriously

There is nothing that derails a healthy kick such as a quick injury. There are several serious knocks which will start coming in as you push through. It is advisable that you ease up for a few days rather a being laid up for a few months. In case you have an urgent desire to hit the gym, it is important that you consider targeting a different part of the body.

10. Make good use of your Street Furniture

Conducting exercises outdoor is an excellent way that will ensure you get your Vitamin D especially during the sunny days as well as having a good work out. However, working out does not have to be all cardio. You do not have to get the high tech exercising machines, you can make good use of the nearby bar or ledge where you can perform your pull ups or a wall or a bench where you can do dips on.

11. Always Record Your Stats

There is nothing that builds motivation such as seeing there are improvements. It is therefore important that you ensure you record your stats whenever you exercise. This can be as simple as noting your record five rep max or fastest 5k time. You can consider using either one of the several excellent applications or the old fashioned paper and pen.

12. Never Undervalue Your Sleep

There are people who are known to sleep very little and brag about it as if it is an indication of their supremacy in life. However, it is important that you get your full 7-8 hours that will lead to a healthy lifestyle since it offers you the energy to exercise and influence dietary choices.  According to recent research conducted back in 2016, a day after having a limited night sleep, people take in an extra 385 calories on average.

13. Try getting into sports three times before leaving

Definitely, the first time you will try performing an exercise it will be very difficult and hard. The second time the novelty will definitely be gone although it might still be hard which migh make you consider quitting. It is important that you make a third attempt before you consider quitting. This is because the third time will always be a charm since the workout or sport will start being enjoyable.

14. Always Mix up the fruits and Vegetables

Taking in at least five portions of vegetables and fruits a day should be at the center stage of your healthy diet plan. However, what is not wise is when you get in a rut and take in the same thing every day. This is because different types of vegetables and fruits are known to contain different minerals and vitamins. One way you can vary your five a day is to take in different colors.

15. Always Count the Reps Backwards

This is known to be a very simple mental trick which might make resistance workouts- bodyweight or weights much easier. When you count down the reps, it means that when it’s really hurting, you will be at 3,2,1 stage which will make you feel closer than at 8,9,10 or at the target you set. However, this will not work for all the people but it is worthy trying.


There are several tips of fitness which are available, however, the 15 health and fitness tips listed above are considered to be the most effective and essential that can easily be done without having to break your bank.

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