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- Asep Haryono | 3 Ways to Maintain Health and Fitness: A Simple Guide for Everyday Life - Powered by Blogger
There is a well-known expression in Indonesia that says, "Health is cheap; it becomes expensive when you fall sick." This popular proverb means that maintaining health is far more cost-effective than treating illness.
Good health can be preserved through clean and healthy living habits, a balanced diet, regular exercise, and sufficient rest all of which generally do not require significant expenses. In contrast, the costs associated with illness can be extremely high, ranging from doctor consultations and medication to hospital care and recovery expenses.
In today’s fast-paced world, staying healthy and fit might seem like a challenge. But don’t worry it’s not about going to the gym every single day or eating only salads. True health is about balance and consistency. Here are three powerful (and practical!) ways to maintain your health and fitness, no matter your age or lifestyle.
First Exercise Regularly .
Move That Body! Why it matters: Regular physical activity is one of the best things you can do for your body. It strengthens your muscles, improves heart health, boosts your immune system, and even helps you feel less stressed.
How to get started: You don’t need to run marathons or lift heavy weights. Just start small. Take brisk walks, go for a bike ride, or try swimming a few times a week. These cardio exercises improve heart and lung function. Want to build strength? Add simple strength training using body weight, dumbbells, or resistance bands. Don’t forget stretching and balance exercises like yoga to stay flexible and prevent injuries.
Aim for at least 150 minutes of moderate exercise per week and 2 days of strength workouts.
Second, Eat a Balanced and Nutritious Diet
Why it matters: What you eat is just as important as how much you move. A healthy diet fuels your body, supports brain function, helps control weight, and lowers the risk of chronic diseases.
How to eat better: Fill your plate with whole foods think colorful fruits, fresh vegetables, whole grains, lean proteins (like chicken, fish, or beans), and healthy fats (like nuts, seeds, and avocado). Limit processed foods, sugary snacks, fast food\, and salty chips. Drink plenty of water aim for 8 glasses a day, more if you're active or live in a hot climate. Practice mindful eating and portion control. And if you have any health conditions, talk to a nutritionist for a personalized plan.
Third, Get Enough Sleep and Manage Stress
Why it matters: Even if you exercise and eat well, lack of sleep or chronic stress can sabotage your health. Poor sleep increases the risk of heart disease, weakens immunity, and affects your mood and focus. How to sleep and stress less:
Stick to a consistent sleep schedule to go to bed and wake up at the same time every day. Turn off screens at least an hour before bedtime. Create a calming bedtime routine. To manage stress, try deep breathing, meditation, journaling, or hobbies you love. Spend time outdoors or talk to friends and family to feel emotionally balanced.
In My Opinions
Staying healthy isn’t about perfectionit’s about making small, positive choices each day. By combining regular exercise, a nutritious diet, and good sleep with stress management, you give your body the care it deserves. Start today, and your future self will thank you! \
.
Good health can be preserved through clean and healthy living habits, a balanced diet, regular exercise, and sufficient rest all of which generally do not require significant expenses. In contrast, the costs associated with illness can be extremely high, ranging from doctor consultations and medication to hospital care and recovery expenses.
In today’s fast-paced world, staying healthy and fit might seem like a challenge. But don’t worry it’s not about going to the gym every single day or eating only salads. True health is about balance and consistency. Here are three powerful (and practical!) ways to maintain your health and fitness, no matter your age or lifestyle.
First Exercise Regularly .
Move That Body! Why it matters: Regular physical activity is one of the best things you can do for your body. It strengthens your muscles, improves heart health, boosts your immune system, and even helps you feel less stressed.
How to get started: You don’t need to run marathons or lift heavy weights. Just start small. Take brisk walks, go for a bike ride, or try swimming a few times a week. These cardio exercises improve heart and lung function. Want to build strength? Add simple strength training using body weight, dumbbells, or resistance bands. Don’t forget stretching and balance exercises like yoga to stay flexible and prevent injuries.
Aim for at least 150 minutes of moderate exercise per week and 2 days of strength workouts.
Second, Eat a Balanced and Nutritious Diet
Why it matters: What you eat is just as important as how much you move. A healthy diet fuels your body, supports brain function, helps control weight, and lowers the risk of chronic diseases.
How to eat better: Fill your plate with whole foods think colorful fruits, fresh vegetables, whole grains, lean proteins (like chicken, fish, or beans), and healthy fats (like nuts, seeds, and avocado). Limit processed foods, sugary snacks, fast food\, and salty chips. Drink plenty of water aim for 8 glasses a day, more if you're active or live in a hot climate. Practice mindful eating and portion control. And if you have any health conditions, talk to a nutritionist for a personalized plan.
Third, Get Enough Sleep and Manage Stress
Why it matters: Even if you exercise and eat well, lack of sleep or chronic stress can sabotage your health. Poor sleep increases the risk of heart disease, weakens immunity, and affects your mood and focus. How to sleep and stress less:
Stick to a consistent sleep schedule to go to bed and wake up at the same time every day. Turn off screens at least an hour before bedtime. Create a calming bedtime routine. To manage stress, try deep breathing, meditation, journaling, or hobbies you love. Spend time outdoors or talk to friends and family to feel emotionally balanced.
In My Opinions
Staying healthy isn’t about perfectionit’s about making small, positive choices each day. By combining regular exercise, a nutritious diet, and good sleep with stress management, you give your body the care it deserves. Start today, and your future self will thank you! \
.
A Message From Asep Haryono
"Thank you so much for your time here. I really appreciate your precious moment here as well. Please leave any comment down below. Let me hear from you. Greetings from Indonesia"
