Keeping yourself healthy and fit is considered to be the most challenging task these days. Because of the fast & busy lifestyle and hectic schedules people often excused or complained that they don't have enough time to spend some time for the necessary workout/fitness-related activities. Besides the regular job, people used to spent more time on social media, internet browsing, watching movies, etc.. But how to overcome this challenge? How to do exercise every day? How to keep yourself fit and healthy?

We have a lot of questions in mind. Here we are trying to find the answer to these. Here are few tips. By following it regularly you will achieve your health and fitness goals. 

* Get up at the early morning within 4.30am to 5.00 am. If you want to know more about the benefit of getting up at 5 am please read the famous book "The 5 am club" by famous author Robin Sharma. You can buy the book from here "Buy The 5am Club"

* Drink a glass of water.

* Start your day with yoga: Do some essential yoga practise. It will take around 30 minutes. Yoga reduces stress, anxiety, control blood pressure, give relief from chronic pain, soften the muscle, make the heart stronger, help to maintain proper blood system etc. many more. You will find a lot of YouTube videos on yoga and its benefits. Just watch them and find the best suitable for you. 

* Jogging & walking for 15 minutes: Do jogging and walking for 15-20 minutes after yoga. ( If you have any physical problem then please consult your Doctors first before doing Yoga and any other exercise) 

* Take rest for 5-10 minutes. 

* Eat 7-8 pcs. (in winter)(4-5 pcs. in summer) overnight soaked almond. You may peel off it before taking it. 

* Read a book as per your choice, at least 15-20 minutes.

* Write a journal for the entire day as you are planning to do

* If possible stand 10-15 minutes under direct sunlight, it will help your body to generate vitamin D. But do it before in the morning time only, i.e. within 8.00 am. 

Note : Do not read the newspaper in the morning. It will create a bad effect in your fresh mind. Please do not fill the fresh mind with clutters. Because nowadays newspaper comes with full of violence news, bad political news, crime news, accident news etc.. So it creates a very bad effect into our mind.  

* Take a bath and refresh.

* Take breakfast. It should be healthy enough, Like overnight soaked oats with milk and fruits (like banana, apple etc.), cornflakes with milk and fruits, toasted bread with banana, egg. No oily food, no junk food. 

* Drink enough water, 4-5 ltrs. in a day to keep yourself hydrated. 

* Have a healthy launch with enough green vegetables on your plate. No spicy & oily food. Green Salad must be there. Take a balanced diet. Do not eat too much at a time, leave your stomach a little empty. It should be 70% full and 30% empty. Take enough green vegetables, it will supply the required vitamins and nutrients. Otherwise, you have to take costly multivitamins supplements. Here is a list of few popular supplements. Please visit  https://amzn.to/3fPoRUT

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Always take a low-fat diet that includes fruits, vegetables, and whole grains. Prepare a proper diet plan that is low in cholesterol and contains a valid amount of sugar, salt, total fat, vitamins, minerals, etc., and follow it regularly. 

* Do not drink water just after finishing food. Drink after one and half hour at least. It helps proper digestion.

* Take a short break 3-5 minutes after every 40-45 minutes of work/study. Walk for 3-4 minutes and then again start working.

* In case of working on desktop or laptop sit properly on the chair and look at the monitor/screen. 



* Take a lite tiffin in the evening time

* Have dinner at night within 9 pm. It should not be heavy food.

* Walk around 30 minutes before going to bed

* Sleep well for 5-6 hours. 5-6 hours of sound sleep is enough for a person.

* Keep a gap of 10-12 hours between dinner and breakfast. 14-16 hours gap is good. This gap helps our digestive system to take the necessary fat from the inside of the body fat and burn it. It helps to control our calories properly and helps to reduce the unnecessary fat from our body.

* Never take stomach full food. Take little. Keep yourself a little hungry always.

* Always drink normal water, not refrigerated water.

* Do not stay inside the AC room always.

* Do checkups after a proper interval, like every six months or one year. Mainly check ECG, Blood pressure, Cholesterol, Blood sugar etc., or as per your doctor's advice based on your body condition. 

A healthy lifestyle helps you stay fit all your life. However, staying fit is not so easy. You need a lot of time to exercise and a healthy diet preparatory. However, your efforts will definitely work for you and keep you fit.