Get Fit and Stay Healthy

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How To Get Fit and Stay Healthy

How do we get fit and stay healthy? Preventing chronic pain will be a good start by doing a real change that is achievable versus making a drastic change in your life. For example an overweight problem. Don’t make a drastic change by doing intense workouts at a gym. It is not necessary to make trips to the gym and do a cardiovascular workout to make you fit. Some strenuous exercise may put unnecessary pressure on your muscle, joint cartilages, and ligaments and may cause harm instead of good. Do exercises that our body allows us to do and can handle and get accustomed to.

Is Swimming and Walking Good For You?

If you like swimming and you enjoy it, it is a low-impact form of exercise. It will not wear down your joints in the lower half, like knee joints, hips, and ankles.  Swimming will help burn calories and fats and improve heart health. Do it for 30 minutes or as long as you want. Being in the water will have a relaxing effect on the muscles and water is very gentle on the body.

Walking as a form of exercise is very good as well. Walk around the block where you live, not only it is good for the body, muscles, and heart, the activity helps supply blood to the brain.   The idea with the styles of exercises here is really to loosen up muscles and keep the blood flowing thus will prevent pain. It is very effective as I do it myself.

A Handheld Massager for Tired Muscles

Another way of making yourself feel good is to get a lightweight handheld massager, manual, electric, or battery-operated unit that you can use.  It is handy when you feel muscle pain is coming on, either on your calf, thighs, and part of your back. Massage your thighs when just sitting down watching TV or reading something. You can also massage part of your backsides that you can reach. It is very effective in treating muscle pain. Use natural essential oil for a soothing effect and fast relief. You will need a 1-ounce size dark bottle (brown or blue to protect your oil from sun exposure). Below is the mixture you can use.  You can change Myrrh Oil with Eucalyptus or Peppermint oil if you desire.

Frankincense Oil  – 6 drops Myrrh OIl  – 6 drops
Lavender Oil   – 6 drops
Sweet Almond Oil or Argan Oil as a carrier oil

If you put more than 6 drops of any of the oil, no worries, it will be fine. Rub the oil on the part of your body that you want to massage.  You will notice the result the following day when you wake up. It always works for me and hopes it does for you.

Whole Fruits and Smoothies Will Make You Healthy

Granny Smith and Red Apples

Research studies found that apples lower your risk of chronic diseases including type 2 diabetes, cancer, heart disease, and dementia. Eating 2 apples a day can lower your low-density lipoprotein (LDL which is the bad cholesterol) levels.  Apples are full of anti-oxidants. Promotes healthy teeth also. Remember to eat whole apples. Do not substitute with juiced apples.


Blueberries- very high in nutrients and low in calories. Eat them fresh or frozen. Blueberries are high in antioxidants and boost your immune system. It lowers blood pressure, excellent for the brain and heart. Prevents cancer, heart disease, cataracts, glaucoma, and peptic ulcers.

Blackberries are full of powerful antioxidants, vitamins C, E, and Ellagic acid compounds that fight cancer and chronic diseases.  Studies linked blackberries to lowering cholesterol.  Also, have the ability to stop tumor formation in the oral cavity as well as the proliferation of colon cancer cells.


Cherries – Did you know that eating cherries in the evening can help you sleep at night and have a nice wonderful goodnight sleep? When cherries are in season, I always buy some and eat them at night. It helps me fall asleep right away. I learned it has natural melatonin that our body produces to help us sleep.  

The above-listed fruits are just some of the fruits that will help us keep fit and healthy. Other fruits that have high anti-oxidant properties are pomegranates, strawberries, goji berries, mangoes, papayas, bilberries, oranges, pears, pineapples, coconuts, figs, and avocados. If I forgot a certain fruit, please email me, and will add the name.

Fruits Great for Smoothies

Fruits are best when frozen for making smoothies. They come out better after you pulse them in a blender. The best fruits for smoothies are blueberries, mango, coconut, pineapple, and papaya. This mix of fruits plus a tbsp of hemp protein powder and a can of coconut milk are so good, delicious, and very satisfying. It makes you feel full and will not need to eat a meal. I don’t measure the amount of each fruit. I like a lot of blueberries so sometimes I will put about a cup full of blueberries and just add a few frozen slices of the other fruits. When using a blender, try to get yourself a professional-quality blender. They work well with frozen fruits. I like using the professional Ninja blender, it works well for me and has a very reasonable price. But there are so many quality blender units that work well and use what you like.

Finally . . . . .

It is important to be active.  A form of exercise that your body allows you to do. Some movements to keep our blood vessels open and maintain limber muscles. When sitting a lot in front of a computer, make sure you take a break after an hour, stretch your body, take a walk, a little bit of neck exercise, and drink water all the time. If you are someone who is retired, do some form of exercise and see to it that you have enough physical activity each day, doing so can prevent chronic muscle pain.  Click here for simple exercises to relieve chronic knee, foot, and hip pain.

Feed ourselves with healthy food that is high in anti-oxidants, food that promote wellness and healthy life. Try taking supplements if you are not getting enough vitamins from your diet. It helps bridge the gap between what you eat and what you should be eating.

Do not skip a meal as it will make you crave for more food when you resume eating. Avoid high carbohydrates, high sodium, sweets, instead eat more vegetables.  Surround yourself with friends and people with positive energy that will provide you with constructive criticism to help you improve. Keep doing what you do and applying the staying healthy tips mentioned above – you will be a well-rounded individual in no time.

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16 thoughts on “Get Fit and Stay Healthy”

  1. Hey thank you for the awesome post! I went to college and got a degree in psychology, and so I know the importance of eating right, and exercising.  I really like how you put blueberries in your list.  This is something I try to get my kids to eat at least four times a week in the morning, and I usually make a smoothie every morning with blueberries in it.  These are great foods for mental health, I believe!

    • Thank you so much Jessie for your comments.  I love blueberries and eat a lot of it when in season.  I freeze them also and I always mix blueberries in my smoothies.  They are delicious, high in nutrients and low in calories.  Good for everything!  Thanks again.


  2. Hi there. Thank you so much for sharing this tips for us to get fit and stay healthy. This article is really helpful and will go a long way to make me fit and healthy. You are right about the intense workout thing. We shouldn’t force too much workout on ourselves. It should be done little by little and consistently, with good meal then we will see good results.

    I thought skipping meal (at most once a day) is good to loose weight. I see I was wrong. I will tell it to my lady friend that does that.


    • Hi Shifts,

      Thank you so much for stopping by to comment on the article. I am glad that my article can be of help.  Very much appreciated that.



  3. Nice website theme first of all.

    but I think the the theme of article is a little blur. so this article is about staying fit and healthy by some exercises and diet, but the logic along the article can be enhance so the recommendations could feel more reasonable. and do a little more work on article’s typesetting would make article better.

    • Hi Lemon,

      I have not fixed the theme message as I need to learn how to change the theme’s words there.  I have not had the time. Kind of complicated for me.  Thanks for the suggestion.  Will revisit my post.


  4. Health is the primary “engine” you need to keep safe and “in movement.” As you stated in your article, there are so many ways to stay healthy. I perfectly know that because I am coming from the sports field. 

    The comfort and the standard millions of people enjoy worldwide made them physically inactive and thus sensitive to various kinds of illnesses. many types of research state that ordinary people (I say ordinary because I am not speaking about the active sportsmen or the pros) should conduct the physical activity for at least 45 minutes a day. The human “are made” to move! Not moving at all is the worse thing you may do to your body, mind and overall health.

    Thanks for sharing such info. It can help many to understand the importance of the physical activity.


    • Thank you Igor for your very nice comments. Yes, I have seen people who are very sedentary in life style and they will have problems if they don’t do some movements at all.  Also I think eating the right kind of food will help provide energy in order to encourage some activity going for someone feeling tired.



  5. Always good to stay fit and healthy. About the walking exercise; I walk alot (I mean regularly) to school, church and to run some errands that are not far away from where I am. I don’t know how to swim anyways but I’d learn how to swim very soon. I know vegetables are very good for our health, I ate yesterday after two days ago after a long while. I have not been taking fruits for some time now. I guess I will have to build that habit.

    How about fatty foods?

    • Hi Harrison,

      Thank you very much for your comments. Yes, certainly walking is also a very good form of exercise.  It is one way to keep blood flowing in our body.  Swimming is fun.  If you will learn how to swim in the near future, hope you enjoy that sport. You can eat fatty food but I will make sure that it is a kind that is organic and will give you the vitamins your body needs. Some people call it ketogenic diet which was the practice in the old days when people ate mostly protein from animals that are either wild or free range.  

      For your health,


  6. Hello. I really like your site. I feel like all the content describes my lifestyle. I use some special words for this: “healthy mind in a healthy body”.  I recommend you to use it  for your site motto. I go to the gym 5 day per week, and the smoothies are a daily necessity in my diet. My favorite smoothie is with milk, banana, white eggs, pomegranate and one protein powder . You must try it, it is delicious and gives you a good vibe. If you don’t mind, I suggest you to put some exercise you can make at home and after workout smoothie you recommend. 

    What is your favorite smoothie, i want to try it ? 

    • Hi Nimrodngy,

      Thank you so much for your excellent comments about my site.  I will use your suggested tag words on my website.  It sounds very fitting for the articles.  My favorite smoothie is a mixture of fresh blueberries, strawberries, some slices of fresh ripe mangoes, pineapple and then add hemp protein powder. Because I freeze fresh fruits when in season, I will also mix coconut water with coconut pulps.  It is super delicious!  Sometime I will add 2-3 pieces of fresh dates, it adds that sweet taste and chew the tiny pieces you can feel in your mouth.   Just really awesome smoothie. Sometimes I use coconut milk in my smoothie and it is extra yummy.  You know coconut is very good for the brain. I did think about incorporating some exercise in that article and I realized something is missing there.  I became very busy and forgot.  Thank you so much for that suggestion, it served as a reminder to me.  Will certainly add some simple exercise techniques.  Again, Thanks very much! 



  7. Thanks admin for this great article because I have really enjoyed this get fit and stay healthy article or review from it’s start to it’s end and I have also got to know which things to do and how to do them so as to keep myself fit and healthy and am soon applying some of them as mentioned earlier. Thanks very much for this interesting article keep sharing  

    • Thank you so much Mugalo.  I am so glad to hear that you can use some of my suggested tips and ideas that will help you to stay fit and healthy.  Stay well.  Thanks again.

  8. Thanks a lot for the helpful and informative article. This has to be motivating, not only for me but also for many others and I have taken some great insights from your article.

    When you said, do exercise what your body allows to do is an eye-opener for me and I can relate it personally with many incidents. Heard and read a lot of great benefits of swimming even went to swimming class and discontinued it. After reading your article I am determined to join the swimming class again.

    I am using Myrrh Oil with Eucalyptus and it’s really great. Thanks for other recommendations will give it a try.

    My Grandma used to tell… What we put into our mouth and our mind is very important. Recently started to eat more vegetables and fruits.

    Health Is Wealth! We are in-charge of our health!

    • Hi Paul, 

      Thank you so much for your excellent comments.  Really appreciate it.  I am so glad to hear that find my article very helpful and that you also you have experience in using some of the suggested essential oils.  Thanks again.


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