Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
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 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):
To simplify things, some simple ways to measure your fitness level can be:
To break these components down further:
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:
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 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.
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
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.
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.
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):
Read more: How Much Weight Can You Realistically Lose In A Month Without Compromising Health?
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:
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:
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.
If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!
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.
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).
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.
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.
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.
Read more: Walking 15 Minutes A Day Is Good For You And Here’s Why
The timeline for getting fit varies based on consistency, starting fitness levels, and goals. However, a general breakdown is (9):
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.
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. 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. 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. 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.Frequently Asked Questions
Can I get in shape at 35?
Is 30 too late to get healthy?
Which exercise is the most anti-aging?
Can I get fit in 3 months?
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.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.