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15 health and fitness facts that everyone must know

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Health and Fitness

15 health and fitness facts that everyone must know

Our body-related goals are often repeated: better health care, more physical activity, and getting fit. It is vital to have willpower, to be persistent, and to fulfill planning with a discipline to begin to keep up with the body. Try the activities available at the gym and choose the one that gives you the most pleasure. Next to the exercise, find a nutritionist to work on food re-education, a reliable ally in weight loss. Always consult right professionals to follow their path in the quest for well-being and quality of life. Training and diet are personal matters, and there is no magic formula. So, nothing to reproduce something seen on the internet: every case is unique. However, health facts and mainly fitness facts that are indisputable and that you need to know. See below, 15 health and fitness facts that everyone should know:

  1. Learn to train the mind just like the body. Mental strength is as mighty as physical strength and helps achieve any goal.
  2. Be disciplined. Keeping motivation high and staying true to routine is the key. In my case, there is no place for rest, so I have to be strict.
  3. Set goals. It helps you stay focused and work towards a concrete goal.
  4. Having a workout partner is a good way to create a little competitiveness. If you train with someone who is on a level of fitness similar to yours, you can motivate each other.
  5. It is imperative to rest well to get the most out of your workout. I go to bed early and get up early, especially before a game. Sleep gives the muscles time to recover.
  6. Warming up helps prevent injury. Before our training we give a few laps to the field, we do stretches and cardio exercises. Make sure you do something similar in your workouts, even if you are jogging before the gym, running on the treadmill or the bike.
  7. Mix the routines. I recommend a combination of cardiovascular exercise (e.g., running and rowing) and weight training to ensure that the activities go to all areas of the body while increasing strength and endurance. It also helps to maintain interest in the training itself.
  8. High-intensity exercises are important for raising blood pressure and increasing physical stamina. We do a lot of training sprint exercises, which can also be incorporated into a regular exercise session in the gym or outdoors.
  9. ‘Cardio’ sessions are the key to increasing stamina and staying fit. Try to make sessions of about 30 minutes, increasing the number as you gain strength.
  10. Incorporate exercise into your routine whenever you can. A sit-at-home session when you get up or before you go to bed. If you can establish a routine, it is easier for this routine to become a habit.
  11. A good workout should be combined with a proper diet. My diet is high in protein, with a lot of carbohydrates, fruits, and vegetables, avoiding sugars. I love to fish, especially Portuguese grilled cod, and in restaurants, I only order steak and salad.
  12. Keep you hydrated. Drinking water is key. I also avoid drinking alcohol.
  13. Eat regularly. If you train frequently, it is essential to keep your energy levels high to achieve better performance. Sometimes I make up to 6 small meals a day to ensure I get the most out of every session.
  14. Listen to music during training. It serves to you to abstract and as a form of motivation. I usually listen to hip-hop and reggaeton.
  15. Relax. Training and physical sessions are the most important, but leading a relaxed lifestyle helps you get the best out of you, both physically and mentally. I dedicate my free time to family and friends because it helps me to relax and maintain a positive attitude.


Lately, scientifical research has shown that lack of physical activity causes much of the lack of health. Through awareness and more information regarding health care that includes increased bodily movement, people are changing their lifestyle habits.

We know that the only way to prevent the evils of inactivity is to have some degree of physical and mental activity, not for a month but throughout life. We find that health is, in most cases, a factor that we can control and that we can prevent the onset of some diseases. When we are born, we receive a healthy body, and we have a duty to care for and care about what is our shelter.

Check out the following advantages that physical activity boosts your life:

  • Active people have a more intense life, are more vigorous, more resistant to disease, and continue in fitness. They are more self-positive, less pessimistic and stressed.
  • An active person tends to have their weight within the normal range and maintain it more easily and for longer than the quiet one.
  • The active have lower blood pressure and heart rate than the sedentary one, both at rest and in exercise, thus, the dynamic one supports the exercise longer while the sedentary one has certain cardiovascular conditions.
  • The dynamic person has higher VO2 (lung oxygen volume) and supports longer-lasting activities more easily.
  • Physical activity enhances condition and helps to fight bad habits such as smoking among others.
  • In the absence of daily physical exercises, our bodies become deposits of accumulated stresses and, without natural outlet channels for these pressures, our muscles become weak and tense. The ideal is to practice physical activity throughout life, but regardless of this, we can recover a healthier and more satisfying existence at any age.

But attention!

For those of you who wish to start moving, it is of the utmost importance that you first check your heart conditions and other tests that will confirm your level of fitness (already available in good academies). From there, seek medical advice together with a professional in the area of Physical Education to begin the activities.

We may know that doing regular physical exercises does well, but this knowledge is not enough. The important thing is to DO, for what is a piece of knowledge that is not used?

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