Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (2023)

Incorporate more beans and pulses into your recipes

Beans and pulses are super-easy to add to curries, soups, stews, pies and salads, and are high in protein and fibre, which is crucial for supporting a healthy gut. Gut health is a core component of general wellbeing, and these ingredients are easy to use, as well as often a more affordable protein source than meat. Jenna Hope, registered nutritionist

Chew your food properly

Chewing your food properly really helps your digestion and might even unlock more nutrients. There aren’t any teeth in your stomach, so large lumps of food need to be dissolved by stomach acid and mashed up by your digestive muscles. If food is partially digested as it travels through your gut, it could cause bloating, gas and stomach pain. Anna Mapson, registered nutritional therapist and owner of Goodness Me Nutrition

Try an extra-hydrating morning drink

Start your day with half hot water, half coconut water and a pinch of natural sea salt for super-efficient hydration. Dr Nerina Ramlakhan, psychologist and sleep scientist

…and make sure to hydrate before you caffeinate

We tend to wake up dehydrated, so make sure you meet the need for hydration the best way you can before you head for the coffee. Anna Mathur, psychotherapist and author of Mind over Mother

Or swap coffee for matcha

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (1)

The energy from coffee is quickly released over a two-hour time span, which can cause a crash. Matcha, on the other hand, releases energy over a four-to-six-hour time span, making it less likely to cause that downturn. By switching from coffee to matcha, you will also boost your antioxidant intake, support your immune system and manage anxiety – it gives you the buzz without the jitters. I like Casa Cura Organic Matcha, which has a naturally smooth and mellow flavour. Nadia Rawjee, certified health coach

Consider doing your workout in the morning

Exercising early kick-starts your metabolism and gives you the energy to tackle the day. If someone had told me when I began my fitness journey that I would be up at 6am most days to head to the gym, I would have laughed in their face. I was neither a gym person nor a morning person. Fast-forward to today and it is my secret weapon. Rachael Sacerdoti, personal trainer

Get a blood prick test

Many conditions, such as type 2 diabetes, don’t show symptoms in the early stages. A simple finger prick blood test taken at home can help you to spot conditions from high cholesterol to vitamin deficiencies to issues with your heart, kidney, liver, bowel, prostate or hormone levels. Doing this check annually is an easy way to monitor for key health markers and allows you to take early action if required. Dr Jamie Brosch, GP

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Eat your greens first

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (2)

It stops you from leaving them on your plate when you get full from the other ingredients. Karine Patel, registered dietitian and founder of Dietitian Fit & Co

Get some vitamin D

If you don’t already, you should consider taking a 10mg vitamin D supplement daily until March, as in Britain we do not make enough vitamin D from sunlight during the autumn and winter months. Claire Nevinson, superintendent pharmacist at Boots

Shake it out

Start with your hands and just shake them out in front of you. Physically we are bringing a bit of heat into the body; energetically we are getting rid of all those toxins (physical and mental) that are not serving us. Build on this for one or two minutes, shimmy the shoulders, wiggle the hips and shake the legs. Cat Meffan, yoga teacher and founder of the Soul Sanctuary

Get (sober) curious

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (3)

To reduce your alcohol intake, I always suggest having a non-alcoholic drink (or two) first in a fancy glass. Often it is just about having a glass of something in our hands, so that we don’t feel like we’re missing out. And it doesn’t have to be water in that glass. Try Heineken 0.0, Guinness 0.0, Nosecco, Tanqueray 0.0 per cent or Sea Arch, which is another lovely “gin” alternative. If you don’t like fake booze, apple juice or cranberry juice and tonic or sparkling water is really good. Gayle Macdonald, addiction therapist and life and sobriety coach

Allow yourself a little of what you fancy

Chasing low-calorie ingredients is a race to the bottom: meals cooked with “proper” ingredients – such as olive oil – taste so much better than their “diet” equivalents. A little of what you fancy does you good; if you don’t feel like you’re missing out, you are far more likely to stick to your diet. James and Paul Anderson, authors of the TwoChubbyCubs recipe books

Add spinach to smoothies

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (4)

Consider adding spinach (fresh or frozen) to your smoothies – it doesn’t taste of anything and gives it a creamy texture. It is also perfect for kids who avoid green vegetables! Emma McElhinney, body and confidence transformation coach

Blend vegetables into a pasta sauce

As a mother of three, this is one of my favourite tricks to get children (and even adults) eating vegetables: adding carrots and red peppers to our tomato base sauce and then blending it. The colour remains red, and vegetables are totally unnoticeable. Karine Patel

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Swap your yoghurts

By switching from flavoured sweetened yoghurts to plain Greek yoghurt with fruits, you will reduce the amount of sugar you consume and increase the amount of fibre and protein, which will make you feel fuller. Karine Patel

Get fibre first thing

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (5)

A high-fibre breakfast is one of the best things you can do to support your overall health. Swap white bread for wholemeal, or add a scoop of fibre supplement powder to your porridge. Dr Caitlin Hall, chief dietitian and head of clinical research at gut health specialists myota

Re-organise your kitchen cupboards

Research shows that food which is easily accessible is eaten more often. So think about what is to hand on the kitchen counter. Can’t stop eating biscuits? Store them further away, not at eye level. Keep forgetting to eat those lentils? Place them in plain sight. Karine Patel

Snack before exercising

Some people skip food before exercising, particularly in the morning. If that works well for you, that is fine. But if you are lacking energy or struggling to improve your performance in a way you might not expect when you are regularly exercising, don’t underestimate the power of a snack. If it’s first thing or your last meal was more than four hours ago, then having easy-to-digest carbs such as a banana, a slice of toast or a cereal bar 30 minutes before you exercise will help you do whatever it is that little bit better (This is also particularly true for women, due to the way their hormones work). Chloe Gray, qualified fitness trainer and writer

Turn your shower cold

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (6)

Having a cold shower for 30 seconds to a minute is proven to raise energy levels. It can also boost metabolism and reduce pain and inflammation due to its anti-inflammatory effects. Dr Nerina Ramlakhan

…or focus on cooling your palms

The simple practice of cooling the palms of your hands has been researched by scientists from the University of Stanford with some pretty astounding results: the process can drastically reduce fatigue, as well as improve athletic performance. Colin Edgar, founder of CoreTx

Try 10-minute mobility exercises

All forms of exercise – running, strength training, cycling or even just carrying bags of shopping from the car to the kitchen – can be made to feel easier if you improve mobility. This is particularly important for those of us who work at a desk all day, as our hips and spines become very static. Mobilising those areas with movements such as cat-cow stretches and hip circles can make a huge difference in day-to-day life as well as improving your workouts. For a guided practice, try Shona Vertue’s 10 Minute Daily Mobility Routine on YouTube. Chloe Gray

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Move to your mood

Your energy levels are different every day, so the movement you’ll benefit from each day is different too. Opting for a form of exercise that respects your current energy levels is a kind gesture towards yourself. For example, if you are depleted, stretches or a walk are less likely to have you running on empty. Anna Mathur

Exercise with a friend

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (7)

Choosing to exercise with a friend or as part of a group is a simple measure that offers high rewards – you keep each other going by holding one another accountable and making it more fun. Rachael Sacerdoti

Get sunlight first thing

Try to get to get some natural sunlight in the morning, even if it is cloudy. Doing so causes the natural release of the hormone cortisol, which tells your body, “We’re awake and alert”. This signifies that it is morning to your circadian rhythm, which is essentially an internal body clock that will then release the sleep hormone melatonin around 12 hours later. So, although bedtime routines are important, actually one of the best things you can do for your sleep is what you do in the morning. Chloe Gray

Stretch your back

Take a moment to stretch your back every single day. You can do this through the Pilates “roll-down”: stand with your feet firmly anchored under your hips, relax your shoulders and breathe deeply. Tuck your chin to your chest, then sequentially roll down each bone of your spine, feeling your back unravel one vertebra at a time. When you reach a forward-fold position, soften your knees and let your spine relax. Then, the same way you rolled down, roll back up, one bone at a time. When you stand tall, give your shoulders a roll, and take a few deep breaths. You can repeat this a few times throughout the day – it provides a good “reset” for your back, and can help to release tension in your muscles. Eloise Skinner, Pilates instructor

Don’t look at the time when you wake up during the night

It stops you from getting back to sleep. Dr Nerina Ramlakhan

Write a to-do list before bed

One practice that I personally find helpful for sleep – and is backed by science – is journaling before bed. I call it my “brain dump” and it typically involves reflections from the day, things I am grateful for, or simply my to-do list. In fact, a recent study in the Journal of Experimental Psychology found that writing a to-do list before bedtime helped people to fall asleep nine minutes faster compared with those who wrote about completed tasks. Dr Hazel Wallace, author of The Female Factor: Making Women’s Health Count

Try Omega-3 fish oil

Omega-3 fish oils are one of the no-brainer supplements I recommend to everyone. By taking a daily tablet over a period of at least three months, you can benefit from a reduction in triglyceride levels (cholesterol), as well as a reduction in blood pressure and inflammation. Matt Hodges, personal trainer and author of Behind Gym Doors


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Slot quick exercises into household habits

Going to the gym can be expensive and time-consuming; making use of household items and activities is a no-cost way to get started. Squat while the kettle is boiling. Do calf raises while cleaning the dishes. Bicep curl with the bin bag as you take it out. Lunge your way back from the loo (We won’t ask you to do it on the way there). Ash James, physiotherapist at the Chartered Society of Physiotherapy

Blink regularly

When you are deeply focused on the screen, you tend to blink less, even if you don’t realise it. If you’re not blinking enough, your eyes are not receiving regular hydration and moisture, and they begin to feel dry and irritated. Get into the habit of “resting your eyes” by looking away and closing them purposefully – the eyelids are great protectors, with lots of moisturising glands on the inside. Also, I always follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20ft away. Alastair Lockwood, eye health specialist and ophthalmologist at Feel Good Contacts

Five things you can do for your mind (in less than five minutes)

Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (11)

Place your finger to your thumb

When you have a few seconds, bring your index finger and thumb together and make a circular motion. Focus on the imprints of your finger. By bringing our attention to our sense of touch, we can drop away the overwhelming mind fog of modern life and feel more centred and energised. Jasmine Eskenzi, founder of wellbeing and productivity app The Zensory

Stand in a power pose

Science shows that standing in a power pose – feet slightly wider than normal, hands on hips – can reduce stress and anxiety, as well as lift our confidence and self-esteem in an instant. Gayle Macdonald


Seeing clutter can cause stress levels to increase, so take five minutes to clear your immediate environment. Lisa Gunn, Nuffield Health emotional wellbeing prevention lead

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Stimulate the vagus nerve

Stimulating the vagus nerve – the longest of the 12 cranial nerves – calms the nervous system. A really easy way to do this is by spending a few minutes rubbing your fingers up and down the sides of your neck, all the way to the hairline behind the ear. Emma McElhinney.

Close your eyes

Our senses are more overwhelmed than ever. So, when you get a minute or two, stop and close your eyes. This moment of sensory deprivation gives your brain some much-needed respite. Anna Mathur


What are some easy ways to quickly improve my fitness? ›

How to improve your fitness
  1. Choose a reason for becoming more active. Ask yourself why are you being active. ...
  2. Choose an activity that you enjoy. ...
  3. Set goals and chart your progress. ...
  4. Don't punish yourself. ...
  5. Give yourself rewards. ...
  6. Try to do some activity on most days of the week. ...
  7. Get support. ...
  8. Starting your fitness habit.

What is the one of the easiest and simplest exercise if you need to stay healthy? ›

Walking. Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example).

How can you benefits by knowing the right way of exercises and eating the right food? ›

Disease Prevention

Too many of the wrong foods can put you at risk, but the right foods complemented by appropriate exercise can actually boost your body's ability to fight disease. Some of the diseases that a good diet and regular exercise can prevent include: Heart disease. High blood pressure.

What are 3 ways to improve physical fitness? ›

Drink plenty of water. Move more. Take the stairs and add walking breaks to your day. Get plenty of sleep.

How can I workout in 10 minutes? ›

10 Minutes of Cardio
  1. Use 10 minutes of your lunch hour to go for a brisk walk.
  2. Walk up and down the stairs at work for 10 minutes.
  3. Work off some of the stress of the day by exercising to your favorite music for 10 minutes (about three songs).

What is the single best exercise for health? ›

1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.

What is the easiest exercise for beginners? ›

Beginner routine
  1. Bridge. Share on Pinterest. ...
  2. Chair squat. Share on Pinterest. ...
  3. Knee pushup. Share on Pinterest. ...
  4. Stationary lunge. Share on Pinterest. ...
  5. Plank to Downward Dog. Share on Pinterest. ...
  6. Straight-leg donkey kick. Share on Pinterest. ...
  7. Bird Dog. Share on Pinterest. ...
  8. Forearm plank. Share on Pinterest.
Sep 24, 2019

What is the most simple exercise? ›

7 simple exercises you can do at home
  • Squats for your legs, stomach, and lower back.
  • Lunges for your upper legs and glutes.
  • Planks for your core, back, and shoulders.
  • Push-ups for your chest, shoulders, triceps, and core.
  • Pull-ups for your biceps, triceps, forearms, wrists, shoulders, and core.
Jan 14, 2021

What are 10 ways to eat healthy? ›

  1. LISTEN TO YOUR BODY. Eat when you're hungry and stop when you feel satisfied.

What are 4 ways to eat healthy? ›

8 tips for healthy eating
  1. Base your meals on higher fibre starchy carbohydrates. ...
  2. Eat lots of fruit and veg. ...
  3. Eat more fish, including a portion of oily fish. ...
  4. Cut down on saturated fat and sugar. ...
  5. Eat less salt: no more than 6g a day for adults. ...
  6. Get active and be a healthy weight. ...
  7. Do not get thirsty. ...
  8. Do not skip breakfast.

What are the 10 healthy eating tips to try and live by? ›

10 healthy eating rules from a nutritionist
  • Load your plate with vegetables. ...
  • Eat a balanced breakfast. ...
  • Don't starve yourself. ...
  • Ask questions when you eat out. ...
  • Have a plan when you hit the grocery store. ...
  • Cut down on processed foods. ...
  • Limit your sodium and sugar. ...
  • Don't just count calories.
Nov 16, 2018

What happens to your body when you start eating healthy? ›

Together with exercise, eating a healthy diet in the right proportions can also help you lose weight, lower your cholesterol levels and blood pressure and decrease your risk of type 2 diabetes.

How do I start being healthy and fit? ›

As you design your fitness program, keep these points in mind:
  1. Consider your fitness goals. ...
  2. Create a balanced routine. ...
  3. Start low and progress slowly. ...
  4. Build activity into your daily routine. ...
  5. Plan to include different activities. ...
  6. Try high-interval intensity training. ...
  7. Allow time for recovery. ...
  8. Put it on paper.

What are 7 tips for good physical health? ›

  • Measure and Watch Your Weight. ...
  • Limit Unhealthy Foods and Eat Healthy Meals. ...
  • Take Multivitamin Supplements. ...
  • Drink Water and Stay Hydrated, and Limit Sugared Beverages. ...
  • Exercise Regularly and Be Physically Active. ...
  • Reduce Sitting and Screen Time. ...
  • Get Enough Good Sleep. ...
  • Go Easy on Alcohol and Stay Sober.

What are the 3 basic exercise? ›

The Three Types of Physical Activity
  • Aerobic or "cardio" activities. These make your heart beat faster and make you breathe harder, such as brisk walking, riding a bike, or running. ...
  • Strength training activities. These make your muscles work against, or "resist," something. ...
  • Stretches.

What are the 5 best ways to improve physical fitness? ›

Following are five steps to help you become both physically and mentally healthy while bringing more balance into your life.
  1. Exercise. ...
  2. Sleep. ...
  3. Nutrition. ...
  4. Community and Relationships. ...
  5. Relaxation and Recreation.
Mar 4, 2019

What's the best 10-minute workout? ›

10-Minute Full-Body Workout Exercises
  1. Flat Out Burpees. Flat out burpees are the go-to exercise for a quick, intense workout. ...
  2. Skier Abs. Work your rectus abdominus and obliques with skier abs. ...
  3. Touchdown Lunges. Touchdown lunges will make your quads burn in a matter of seconds! ...
  4. Push-up Shoulder Taps. ...
  5. 180 Jump Squats.
Jun 28, 2022

Are 10-minute exercises effective? ›

Researchers say adding just 10 minutes of exercise a day can provide significant health benefits. Experts say exercise is more important as a person gets older because it can slow down the effects of aging. They say you should pick a type of exercise that best fits your schedule.

What are benefits of exercising 10 minutes a day? ›

Health Benefits of 10-Minute Workouts
  • Better cardiovascular fitness. Even short, 10-minute workouts can lead to improved oxygen uptake, which is a measure of endurance and cardiovascular fitness. ...
  • More control of blood sugar levels. ...
  • Improved cognitive focus and mood.
Nov 13, 2020

Is there a single exercise that works the whole body? ›

The burpee is the ultimate strength-boosting full-body exercise. Burpees help you scorch fat, rev up your metabolism and get you conditioned like no other exercise.

Can exercise alone make you healthy? ›

You Won't Live Longer by Diet or Exercise Alone, Study Says. Sprawling new research showed that healthy eating and regular workouts do not, in isolation, stave off later health issues. They need to be done together.

What exercise is OK to do everyday? ›

The plank is one of the best exercises to do every day because it works out both your core and lower-body muscles at once (9). It can be done just about anywhere too since you don't really need any equipment to get started.

How do I start exercising if I am unfit? ›

So get yourself started with these simple steps and here are some other great reminders to help you along the journey.
  1. Build a foundation of movement first. ...
  2. Begin with simple steps. ...
  3. Get some comfortable workout gear. ...
  4. Get some great music. ...
  5. Plan an ideal week. ...
  6. Measure. ...
  7. Train outside at least once a week.

What are 10 exercises for flexibility? ›

Because stretching may aggravate an existing injury, if you're injured, you should consult an athletic trainer or physical therapist about an appropriate flexibility program.
  • Forward Lunges. ...
  • Side Lunges. ...
  • Cross-Over. ...
  • Standing Quad Stretch. ...
  • Seat Straddle Lotus. ...
  • Seat Side Straddle. ...
  • Seat Stretch. ...
  • Knees to Chest.

What is the best exercise program for beginners? ›

It's short and simple—a great way for beginners to get started with strength training.
  • Assisted lunges.
  • Modified pushups.
  • Ball squats.
  • Overhead presses.
  • Dumbbell rows.
  • Bicep curls.
  • Tricep extensions.
  • Crunches on the ball.
Oct 3, 2022

What are 10 exercises I can do? ›

Why these 10 exercises will rock your body
  1. Lunges. Challenging your balance is an essential part of a well-rounded exercise routine. ...
  2. Pushups. Drop and give me 20! ...
  3. Squats. ...
  4. Standing overhead dumbbell presses. ...
  5. Dumbbell rows. ...
  6. Single-leg deadlifts. ...
  7. Burpees. ...
  8. Side planks.

What is the 5 basic exercise? ›

The 5 movements you should perform are: push, pull, hip-hinge, squat, and plank. Each of these movements requires multiple joints and body systems to work together, and they are also incorporated in activities we do every day.

What's the best exercise to do in the morning? ›

Which is the best exercise to do in the morning?
  1. Walking/Running.
  2. Plank.
  3. Jumping Jacks.
  4. Squats.
  5. Push-Ups.
  6. Yoga Sequence.
Jun 15, 2022

What are the 7 steps to having healthy eating habits? ›

7 Healthy Eating Habits That Will Change the Way You Eat
  • Eat in moderation. Moderation really is the key to success. ...
  • Portion control. Portion size helps you eat in moderation and keeps you from overeating. ...
  • Listen to your body. ...
  • Don't skip meals. ...
  • Know your facts. ...
  • Drink water. ...
  • Don't beat yourself up!
Mar 2, 2017

What are 5 tips to eat and stay healthy? ›

Top tips
  • Eat a variety of food.
  • Cut back on salt.
  • Reduce use of certain fats and oil.
  • Limit sugar intake.
  • Avoid hazardous and harmful alcohol use.
Dec 26, 2019

What are 5 good eating habits? ›

Build Healthy Eating Habits
  • Eat a variety of vegetables, especially dark green, red, and orange vegetables (3 or more servings a day).
  • Eat a variety of fruits (2 or more servings a day).
  • Eat whole-grain, high-fiber breads and cereals (3 to 6 servings a day). ...
  • Drink fat-free or low-fat milk and eat low-fat dairy products.

What are the 8 goals to eating healthy? ›

8 Goals to Healthy Eating
  • Make half your plate fruits and vegetables. ...
  • Make half the grains you eat whole grains. ...
  • Switch to fat-free or low-fat milk. ...
  • Choose a variety of lean protein foods. ...
  • Compare sodium in foods. ...
  • Drink water instead of sugary drinks.

What are the 6 principles of healthy eating? ›

The diet-planning principles of adequacy, balance, calorie (energy) control, nutrient density, moderation, and variety are important concepts in choosing a healthful diet.

What is the number 1 healthy food? ›

Spinach is one of the healthiest foods on the planet, it is packed with energy whilst low in calories. It is also a great source of Vitamins A, K, and essential folate.

What is the best eating lifestyle? ›

Mediterranean Diet, DASH Diet, and Flexitarian Diets Remain the Best Diets of 2023. All three diets are highly recommended by doctors because of their known health benefits. “The Mediterranean eating plan doesn't have a set calorie range or portion guidelines, which is why it can fit almost anyone's needs.

How long does it take for your body to adjust to eating healthy? ›

Adjusting to healthy eating.

The key thing to remember when embarking on a health journey is to be patient with yourself as your body needs time to physically adjust to the changes in your diet as well as maintain this new healthy habit. Research shows that it can take up to 21 days to form a new habit!

What happens to your body when you start eating a lot of vegetables? ›

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.

What happens if you eat unhealthy all the time? ›

Why is junk food bad? Eating junk food on a regular basis can lead to an increased risk of obesity and chronic diseases like cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease and some cancers.

What to eat when you want to start working out? ›

Most people can eat small snacks right before and during exercise. The key is how you feel.
Good snack options include:
  1. An energy bar.
  2. A banana, an apple or other fresh fruit.
  3. Yogurt.
  4. A fruit smoothie.
  5. A whole-grain bagel or crackers.
  6. A low-fat granola bar.
  7. A peanut butter sandwich.
  8. Sports drink or diluted juice.

Should you eat first or exercise first? ›

While the importance of eating before a workout may vary based on the situation, most scientists agree that it's beneficial to eat after exercise. Research shows that some nutrients, particularly protein and carbs, can help your body recover and adapt after exercise.

How can I go from unhealthy to fit? ›

  1. Eat plenty of fruits and veggies.
  2. Eat fish twice a week.
  3. Eat whole-grain, high-fiber foods.
  4. Decrease saturated fat intake to less than 7% of calorie intake.
  5. Decrease trans fat to less than 1% of calorie intake.
  6. Decrease cholesterol to less than 300 mg/d per day.
  7. Balance calorie intake with exercise.
Oct 5, 2020

How can I get in shape after 60? ›

  1. Exercise 20 to 30 minutes on most days. A combination of aerobic (walking, swimming) and strength training (weights) is best. ...
  2. Exercise with a partner. This makes exercising more fun and it's social. ...
  3. If you don't like to walk, consider other activities. Try gardening, dancing, fishing, tai chi, or yoga.
Apr 7, 2022

How quickly can fitness be improved? ›

And if you exercise regularly, over time you will gain even more fitness benefits. “At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

How can I fit my body in 2 weeks? ›

Here's your workout routine:

The warmup: Before each workout, spend 10 minutes doing a brisk walk, jog, or bike ride to get your heart rate up. Then for 5–6 minutes do some dynamic stretching. Workout 1–3: Full-body approach with a mix of upper- and lower-body strength exercises maximizes your time and eases you in.

How can I get physically fit in 2 weeks? ›

Secret Exercise Tricks for a Lean Body in 2 Weeks, Say Experts
  1. Do at Least an Hour of Steady-State Cardio Per Day.
  2. If You Can, Embrace the Sprint.
  3. Consider Moving Your Exercise to Before Breakfast.
  4. Stay Active All Day.
  5. Try Something New.
  6. Consider Cardio in the Morning, Strength Training in the Early Evening.
Jun 10, 2021

How do I start exercising after years of inactivity? ›

If you have been inactive for a long time, start with short sessions (10 to 15 minutes). Add five minutes to each session, increasing every two to four weeks. Gradually build up to being active at least 30 minutes a day for most days of the week. Drink plenty of fluids before, during, and after exercise.

How long does it take to get your strength back? ›

According to the research of pro bodybuilder Jeff Nippard, the timeframe to get your muscle gains back is typically around half the time you took off. So, if you had a 2-month break from lifting, it might take just a month to get all of your gains back. Took six months off? You'll need three months to gain it all back.

What happens to your body when you start exercising? ›

Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

How can I get fit in 1 hour? ›

1 hour cardio workout
  1. Warm up with a light jog or brisk walk for 10 minutes.
  2. Work: run for one minute, giving it an 8 out of 10 effort.
  3. Recover: walk or jog for two minutes.
  4. Repeat 10 times.
  5. Cool down with a light jog or brisk walk for 5 minutes.
  6. Stretch to cool down.
Nov 20, 2020

How long does it take to get back in shape after 1 year off? ›

It can take just four months of a sedentary lifestyle to put someone back at the beginner level of their workout routine. If that describes you, then a proper mindset will be more important to getting into shape, and staying there, than setting ambitious workout goals.

What is the single best exercise? ›

1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.

What are the five most important exercise moves? ›

The 5 movements you should perform are: push, pull, hip-hinge, squat, and plank. Each of these movements requires multiple joints and body systems to work together, and they are also incorporated in activities we do every day.

How do I start being fit? ›

Here's what they say:
  1. Find a Workout You Enjoy and Look Forward To. ...
  2. Pick Workouts That You're Good At. ...
  3. Put It on Your Calendar as You Would Any Other Appointment. ...
  4. Break Up Your Workout Into Shorter Spurts. ...
  5. Set Mini-Goals. ...
  6. Work Out in the Morning and Get It Out of the Way. ...
  7. 10 Amazing Ways Exercise Boosts Your Health.

How much can you change your body in a month? ›

You can expect to lose between 4 and 8 pounds in a month which is a healthy amount of weight to lose, and you are more likely to keep the weight off. If you try to lose too much weight too quickly (e.g. 10 lbs in 2 weeks) then you will most likely put the weight back on and possibly more.


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