How to Stay in Shape: Tips For Long-Term Health

How can I stay in shape? This is a common question many individuals ask but often don’t receive a simple or straightforward answer to due to the amount of different opinions and ideas out there. This article is designed to create a clear roadmap, reduce any confusion, and dispel any misinformation that may be associated with staying in shape. Sometimes, those who have the loudest voice or most significant following don’t actually have legitimate qualifications to support their opinions about health, nutrition, fitness, and maintaining a healthy lifestyle. Learning how to stay in shape all year round may seem like an impossible task, but with the right approach, it’s entirely possible. Being fit and in shape can have a significant impact on so many aspects of your health and life. Furthermore, maintaining good health now can serve as a powerful preventive measure for later on in life. 

How Do I Know if I’m Fit?

How do you keep your body fit and strong all year round? First, let’s break down some key areas that can be a valuable component of overall fitness, and health. Complete physical fitness is multi-faceted, and includes the following key components (1): 

• Muscular strength
• Flexibility/range of motion
• Cardiovascular fitness/endurance
• Balance

To simplify things, some simple ways to measure your fitness level can be:

• Paying attention to and learning what your resting heart rate is
• Paying attention to and rating how easily you can perform everyday tasks
• Performing a simple endurance test such as walking or running a set distance
• Performing a strength test such as squats or push-ups

To break these components down further:

• Resting Heart Rate 

On average, a normal and typical resting heart rate is between 60 and 100 beats per minute. (2) Typically, a lower resting heart rate indicates that the heart is working efficiently and represents good cardiovascular health. For example, a professional athlete could have a resting heart rate of around 40 beats per minute, which would be considered normal for them.

In order to check your heart rate, you must find your pulse. You can do this by placing your index and middle fingers on the side of your neck near your windpipe. Alternatively, you can check at your wrist by positioning two fingers between the bone and tendon on the thumb side. Once you’ve located your pulse, count the beats for 15 seconds, then multiply this number by four to determine your beats per minute.

It’s important to note that there are several factors that can affect your heart rate, including:

• Age
• Fitness level and physical activity
• Smoking habits
• Presence of conditions such as cardiovascular disease, high cholesterol, or diabetes
• Air temperature
• Body position (e.g. standing or lying down)
• Emotional state
• Body size
• Medications you may be taking

While your resting heart rate offers insights into cardiovascular health, other tests such as flexibility, strength, and endurance provide a more complete picture of overall fitness. When it comes to other aspects, you can perform simple baseline measures to determine your current level. For example:

• Flexibility/Range of Motion

Flexibility tests can help identify areas of tightness that may increase the risk of injury (3). A common assessment for hamstring flexibility is the ‘sit and reach test’, which measures how far you can reach forward while keeping your legs straight. Similarly, being able to touch your toes without bending your knees indicates good hamstring flexibility. For shoulder flexibility, the ‘scratch test’ is often used. This involves reaching one hand over your shoulder and the other behind your back to see if your fingers can touch.

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• Strength Test:

Strength tests give insight into muscle endurance and functional capacity for daily activities (4).

Beginners should aim to perform 10 body weight squats or hold a plank for 30 seconds. Advanced individuals could perform a push-up test or hold a plank for 2 minutes.

• Endurance Test:

Measure how long it takes to walk or jog a mile (4). Completing a mile in under 16 minutes is a good starting point for someone who is new to exercise.

What Is the Best Way to Keep in Shape?

Achieving and maintaining fitness requires a balanced approach that integrates exercise, nutrition, and lifestyle habits. Some tips to stay fit and healthy include establishing an overall lifestyle and routine that includes strategies such as (1):  

1. Cardio and Strength Training

• • Cardio improves heart health and helps with weight loss (e.g. brisk walking or cycling). 
  • Cardio for Heart Health: Activities such as brisk walking, cycling, or jogging improve cardiovascular health and support weight management. You can read more about the best cardio for weight loss here. 
  • Strength Training: Build muscle and maintain bone density through resistance exercises such as weightlifting or bodyweight movements.
  • High-Intensity Interval Training (HIIT): A time-efficient way to maximize progress by combining short bursts of intense activity with rest periods.

2. Balance and Flexibility

• Incorporate exercises that challenge balance and enhance range of motion, such as lunges, yoga poses, or tai chi, to support optimal functional capacity.
• For frequent travelers, quick body weight exercises or resistance band workouts help maintain fitness and flexibility while on the move.

Read more: How Much Weight Can You Realistically Lose In A Month Without Compromising Health?

10 Ways to Stay Healthy and Fit

Many people wonder how to stay fit and healthy naturally without spending large amounts of money on gym memberships, supplements, or organic food. The good news is that you don’t need any of those to achieve and maintain good health. Here are 10 key tips to help you stay on track:

1. Set realistic, attainable fitness goals to keep you motivated and focused.
2. Find activities you genuinely enjoy, rather than forcing yourself into exercises you dislike.
3. Habit stack your workouts onto existing daily routines, such as stretching while watching TV or doing squats while brushing your teeth.
4. Focus on positive additions and look at what you can add to your diet or fitness routine, rather than viewing it from a restrictive perspective.
5. Use apps or trackers to monitor your progress and celebrate milestones.
6. Stay consistent with your routines, even during busy periods or vacations.
7. Find a workout partner or group for accountability and a motivation boost.
8. Incorporate incidental exercise by seeking small ways to move more, such as taking the stairs or walking to do errands.
9. Celebrate small victories to stay inspired and build confidence.
10. Prioritize rest and recovery to allow your body to adapt and make it a sustainable routine.

Can You Stay in Shape All the Time? 

Yes! Staying in shape year-round is achievable by adopting consistent habits (5).
For example, you can make sure you have these key aspects dialed in:

• Exercise Regularly: Whether it’s 30 minutes of walking or a gym session, consistency is the key.
• Eat a Balanced Diet: Focus on whole, unprocessed foods while limiting sugar and unhealthy fats.
• Prioritize Rest and Recovery: Quality sleep and rest days are just as important as your workouts.
• Incorporate Movement Daily: Walk more, take the stairs, or stretch throughout the day.

Building sustainable habits, such as finding enjoyable exercises and planning ahead, makes it easier to stay in shape regardless of life’s challenges. These will then become second nature to you and you won’t feel the need to try and force yourself to workout or choose healthier foods. You’ll become accustomed to feeling a certain way and feel the difference when those healthy habits are really established. 

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What Foods Should You Avoid to Keep in Shape?

A healthy eating pattern supports a healthy body weight and optimal long-term health. While a sustainable and healthy eating pattern can include less nutritionally dense foods, it’s important that they don’t form the foundation of your intake. Ultra-processed foods should be kept to a minimum (6, 7, 8). These foods often lack nutritional value but are high in calories, saturated fats, sodium, and sugar. Regularly consuming these foods can lead to poor health outcomes, including overweight and obesity, as they are easy to overeat and contribute to excess energy intake, which ultimately results in weight gain.

Instead, you should prioritize a healthy eating pattern that includes nutrient-dense key foods such as fruits, vegetables, legumes, whole grains, nuts, seeds, lean protein, and healthy fats. This will support a healthy body weight, in addition to optimal health and well-being.

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At What Age Does It Get Harder to Stay in Shape?

Although the aging process can bring additional changes and challenges, consistent exercise and a healthy eating pattern and lifestyle can help support optimal health and well-being. With age, physiological changes such as diminishing muscle mass, slowed metabolism and increased joint stiffness can arise. However, these can be addressed to minimize or help maintain your baseline levels (1).

Key Aspects to Keep in Mind

Your 30s and 40s are about laying the groundwork for lifelong fitness. This is when muscle mass starts to decline and your metabolism slows, so it’s important to focus on preserving strength and keeping your joints healthy.

• Strength Training: Plays a crucial role in maintaining muscle mass and bone density. Resistance exercises using body weight, weights, or resistance bands help with this.
• Cardiovascular Fitness: Aerobic exercise such as running, walking, swimming, or cycling support heart health, fitness, and endurance.
• Joint Health: Low-impact exercises such as swimming or cycling can further support fitness levels while protecting your joints.
• Flexibility: Stretching helps support and maintain flexibility and range of motion, helping you stay nimble and prevent stiffness or restricted mobility. 

In your 50s, the focus may shift to maintenance. Hormonal changes, especially for women during menopause, can accelerate bone density loss and muscle decline. Maintaining strength training and optimal nutrition are even more important considerations now.

• Strength Training: Continue focusing on strength exercises such as body weight movements, resistance bands, or light weights to maintain muscle and support bone health.
• Cardiovascular exercise: Continue with consistent aerobic exercise as part of your workout routine. Lower-impact options such as walking, elliptical workouts, or cycling can be suitable for those with joint issues.
• Flexibility and Balance: Incorporate yoga, Pilates, or tai chi to enhance mobility and balance while reducing stiffness. These activities can also help lower the risk of falls.

As you reach your 60s and beyond, regular movement becomes essential for maintaining independence and quality of life. Staying active can help manage chronic conditions, ease joint pain, and support mental health. 

• Daily Movement: Activities such as gardening, walking, or gentle stretching can keep you moving and prevent stiffness.
• Chair-Based and Water Workouts: For those with limited mobility or chronic pain, chair-based exercises and water aerobics are excellent ways to stay active with minimal strain.
• Independence-Focused Fitness: Prioritize exercises that improve strength, coordination, and balance to support daily activities and reduce fall risks.

Read more: Walking 15 Minutes A Day Is Good For You And Here’s Why

How Long Does It Actually Take to Get Fit?

The timeline for getting fit varies based on consistency, starting fitness levels, and goals. However, a general breakdown is (9):

• Aerobic Fitness: Noticeable improvements in stamina and cardiovascular health can occur after 6-8 weeks of regular training.
• Strength: Gains in strength can become evident within 4 weeks for beginners and after approximately 2-3 months with consistent resistance training for intermediate individuals.

While you can achieve measurable progress in a few months, maintaining your fitness requires long-term commitment. The key is to focus on sustainable habits rather than quick fixes.

Frequently Asked Questions

• Can I get in shape at 35?

Absolutely! You can get in shape at 35. If you haven’t exercised before, it’s best to start with a low intensity and gradually increase it with time. You can read more about how to get back in shape here.

• Is 30 too late to get healthy?

30 is definitely not too late to get healthy. You can improve your health at any age. Adopting healthier habits can significantly improve your quality of life and long-term health outcomes. 

• Which exercise is the most anti-aging?

Aerobic training and resistance training are a combination that is difficult to beat for staying young, agile, and radiant. Aerobic exercises boost cardiovascular health, while resistance training preserves muscle mass and bone density, which helps combat age-related decline and maintain vitality.

• Can I get fit in 3 months?

Yes! 3 months of consistent exercise and healthy lifestyle habits can lead to significant improvements in your fitness levels. By following a progressive training routine, getting adequate sleep (11, 12), and eating a healthy diet, you can achieve noticeable and lasting results.

The Bottom Line

Staying in shape is about more than short-term goals – it’s a lifelong journey that is rooted in consistency and balance. Building and maintaining optimal health into your later years can easily be achieved through your eating, exercise, and sleep habits. To support your quality of life, you should find activities you enjoy that incorporate a mix of strength, aerobic, and flexibility modalities. Eat a nutrient-rich diet that’s filled with plant-based foods and dietary fiber, prioritize getting enough sleep, and take steps to manage stress effectively. Small, consistent actions compound over time, which can make a big difference to your overall well-being. Remember that sustainable habits pave the way for a healthier, more active, and fulfilling life at every stage.