When people think about how they could get fitter, they think of countless hours in the gym every day and a minimalist diet where you always have to think 3 times whether you can eat this or that or not. That is also the reason why many give up before they have even tried it. It doesn't have to be like that. these are 5 things you can do every day to stay fit and healthy.

Get enough sleep

Getting good and enough sleep is one of the best thing you can give yourself and your body if you want to get fit. When overtired, neither the brain nor the body function optimally. This can lead to mistakes at work or injuries while playing sports. Your body also need sleep to recovery from the stresses it is exposed to during the day.

How much sleep you needed varies from person to person, but is mostly in the range of 7 to 9 hour for adults. If you have to get up early morning, try going to sleep 15 minutes earlier every evening until you feel fresh and relaxed when you get up.

Drink a lot

Keeping an eye on your hydration level is an important part of your health and performance. Even a hint of dehydration can negatively affect your mood, well-being, and performance. It is important to understand that optimal hydration not only has to do with fluid intake, but also with the intake of salt.

Sufficient salt intake supports our cells in storing water. Too much water intake can lead to the fact that we flush out the salt stored in our cells and excrete it together with the water in the urine. This in turn leads to a constant state of dehydration. It is best to pay attention to a regular salt intake and to listen to your body by only drinking when you are thirsty, sweat a lot or during / after a strenuous exercise. Always make sure that many foods have a high water content, which also contributes to your fluid balance.

Plan regular "exercise snacks"

If you sit in front of your desk all day, this has a negative effect on your body. Not only do you reduce your overall physical activity to a minimum, but prolonged sitting also leads to poor posture, restricted mobility and pain. Therefore, you should aim to get up at least once an hour and walk a short distance. Did you implement it? Good, then look at your daily routine and try to discover other ways to increase movement. Take the stair instead of the elevator or park your car a little further away and walk the rest of the way. The goal is to lose up your muscle and stimulate blood flow. You will notice how you feel more comfortable and it will be easier for you to concentrate on the important things.

Breath deep

We see our breathing as something taken for granted and only pay attention to it during physical exertion or stress. With every breath we take in, we take in oxygen while we emit carbon dioxide. This constant process is vital. It is important to understand that what matters is not how much oxygen we take in, but the amount of carbon dioxide in our body that drives oxygen consumption in our cells. This is why it is important for keeping the carbon dioxide level in our body at a healthy level. We should therefore work on our breathing, focusing not only on deep inhalation, but also on controlled, slow exhalation. When we are stressed and tenced, our breathing becomes fast and shallow. As a result, carbon dioxide is emitted faster, which in turn leads to an increased level of anxiety. Conscious, deep breathing can help regulate the carbon dioxide level in our body and, in addition to reducing the feeling of stress, also contribute to relaxation, cell protection and anti-inflammatory measures.

Eat whole foods

A balanced diet is essentially for a healthy lifestyle. If possible, try to eat exclusively whole foods, i.e. fresh and untreated foods. Make sure you eat lean protein and lots of fruits and vegetables - the more colors, the better. Your body gets most of the nutrients we need to survive from the food you feed it. This makes it so immensely important to have a balanced and varied diet in order to provided your body with all the important nutrients. If you can't cook your own food, look for a restaurant that offers healthy cuisine.