{"id":68996,"date":"2025-01-07T09:51:20","date_gmt":"2025-01-07T09:51:20","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68996"},"modified":"2025-01-07T09:54:26","modified_gmt":"2025-01-07T09:54:26","slug":"how-to-stay-in-shape","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/","title":{"rendered":"How to Stay in Shape: Tips For Long-Term Health"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#How_Do_I_Know_if_Im_Fit\" >How Do I Know if I&#8217;m Fit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#What_Is_the_Best_Way_to_Keep_in_Shape\" >What Is the Best Way to Keep in Shape?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#1_Cardio_and_Strength_Training\" >1. Cardio and Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#2_Balance_and_Flexibility\" >2. Balance and Flexibility<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#10_Ways_to_Stay_Healthy_and_Fit\" >10 Ways to Stay Healthy and Fit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#Can_You_Stay_in_Shape_All_the_Time\" >Can You Stay in Shape All the Time?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#What_Foods_Should_You_Avoid_to_Keep_in_Shape\" >What Foods Should You Avoid to Keep in Shape?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#At_What_Age_Does_It_Get_Harder_to_Stay_in_Shape\" >At What Age Does It Get Harder to Stay in Shape?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#Key_Aspects_to_Keep_in_Mind\" >Key Aspects to Keep in Mind<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#How_Long_Does_It_Actually_Take_to_Get_Fit\" >How Long Does It Actually Take to Get Fit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#Can_I_get_in_shape_at_35\" >Can I get in shape at 35?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#Is_30_too_late_to_get_healthy\" >Is 30 too late to get healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#Which_exercise_is_the_most_anti-aging\" >Which exercise is the most anti-aging?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#Can_I_get_fit_in_3_months\" >Can I get fit in 3 months?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">How can I stay in shape? This is a common question many individuals ask but often don&#8217;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&#8217;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\u2019s 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.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stay_In_Shape\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Know_if_Im_Fit\"><\/span><strong>How Do I Know if I&#8217;m Fit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How do you keep your body fit and strong all year round? First, let\u2019s 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 (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\/four-types-exercise-and-physical-activity\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscular strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexibility\/range of motion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardiovascular fitness\/endurance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stay_In_Shape\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66846\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/2000-calorie-meal-plan-high-protein-1024x576.png\" alt=\"How To Stay In Shape\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/2000-calorie-meal-plan-high-protein.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/2000-calorie-meal-plan-high-protein-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/2000-calorie-meal-plan-high-protein.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/2000-calorie-meal-plan-high-protein-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">To simplify things, some simple ways to measure your fitness level can be:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Paying attention to and learning what your resting heart rate is<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Paying attention to and rating how easily you can perform everyday tasks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performing a simple endurance test such as walking or running a set distance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performing a strength test such as squats or push-ups<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To break these components down further:<\/span><\/p>\n<ul>\n<li><strong>Resting Heart Rate\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On average, a normal and typical resting heart rate is between 60 and 100 beats per minute. (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/heart-rate\/faq-20057979\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019ve located your pulse, count the beats for 15 seconds, then multiply this number by four to determine your beats per minute.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that there are several factors that can affect your heart rate, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fitness level and physical activity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoking habits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Presence of conditions such as cardiovascular disease, high cholesterol, or diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Air temperature<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body position (e.g. standing or lying down)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Emotional state<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body size<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medications you may be taking<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li><strong>Flexibility\/Range of Motion<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Flexibility tests can help identify areas of tightness that may increase the risk of injury (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3918544\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). A common assessment for hamstring <a href=\"https:\/\/betterme.world\/articles\/pilates-for-flexibility\/\">flexibility<\/a> is the &#8216;sit and reach test&#8217;, 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 &#8216;scratch test&#8217; is often used. This involves reaching one hand over your shoulder and the other behind your back to see if your fingers can touch.<\/span><\/p>\n<p><strong>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 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stay_In_Shape\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li><strong>Strength Test:<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Strength tests give insight into muscle endurance and functional capacity for daily activities (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/fitness\/art-20046433\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><strong>Endurance Test:<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Measure how long it takes to walk or jog a mile (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/fitness\/art-20046433\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Completing a mile in under 16 minutes is a good starting point for someone who is new to exercise.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Way_to_Keep_in_Shape\"><\/span><strong>What Is the Best Way to Keep in Shape?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\/four-types-exercise-and-physical-activity\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Cardio_and_Strength_Training\"><\/span><strong>1. Cardio and Strength Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Cardio improves heart health and helps with weight loss (e.g. brisk walking or cycling).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">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 <\/span><b><a href=\"https:\/\/betterme.world\/articles\/cardio-fat-burning-zone\/\">best cardio for weight loss here<\/a><i>.\u00a0<\/i><\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Strength Training: Build muscle and maintain bone density through resistance exercises such as weightlifting or bodyweight movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\">High-Intensity Interval Training (<a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-women\/\">HIIT<\/a>): A time-efficient way to maximize progress by combining short bursts of intense activity with rest periods.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Balance_and_Flexibility\"><\/span><strong>2. Balance and Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">Incorporate exercises that challenge balance and enhance range of motion, such as lunges, yoga poses, or tai chi, to support optimal functional capacity.<\/span><\/li>\n<li>For frequent travelers, quick body weight exercises or resistance band workouts help maintain fitness and flexibility while on the move.<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><em><span style=\"font-weight: 400;\"><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-much-weight-can-you-lose-in-a-month\/\">How Much Weight Can You Realistically Lose In A Month Without Compromising Health?<\/a><\/span><\/em><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Ways_to_Stay_Healthy_and_Fit\"><\/span><strong>10 Ways to Stay Healthy and Fit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019t need any of those to achieve and maintain good health. Here are 10 key tips to help you stay on <\/span><span style=\"font-weight: 400;\">track:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set realistic, attainable fitness goals to keep you motivated and focused.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find activities you genuinely enjoy, rather than forcing yourself into exercises you dislike.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Habit stack your workouts onto existing daily routines, such as stretching while watching TV or doing squats while brushing your teeth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use apps or trackers to monitor your progress and celebrate milestones.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay consistent with your routines, even during busy periods or vacations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a workout partner or group for accountability and a motivation boost.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate incidental exercise by seeking small ways to move more, such as taking the stairs or walking to do errands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Celebrate small victories to stay inspired and build confidence.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritize rest and recovery to allow your body to adapt and make it a sustainable routine.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stay_In_Shape\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67887\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/7-day-pescatarian-meal-plan-1024x576.png\" alt=\"How To Stay In Shape\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/7-day-pescatarian-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/7-day-pescatarian-meal-plan-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/7-day-pescatarian-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/7-day-pescatarian-meal-plan-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Stay_in_Shape_All_the_Time\"><\/span><strong>Can You Stay in Shape All the Time?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes! Staying in shape year-round is achievable by adopting consistent habits (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/about\/tips-for-balancing-food-activity.html#cdc_healthy_habits_making_it_a_habit-physical-activity\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">For example, you can make sure you have these key aspects dialed in:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise Regularly: Whether it\u2019s 30 minutes of walking or a gym session, consistency is the key.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">Balanced Diet<\/a>: Focus on whole, unprocessed foods while limiting sugar and unhealthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritize Rest and <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-recovery\/\">Recovery<\/a>: Quality sleep and rest days are just as important as your workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate Movement Daily: Walk more, take the stairs, or stretch throughout the day.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Building sustainable habits, such as finding enjoyable exercises and planning ahead, makes it easier to stay in shape regardless of life\u2019s challenges. These will then become second nature to you and you won\u2019t feel the need to try and force yourself to workout or choose healthier foods. You\u2019ll become accustomed to feeling a certain way and feel the difference when those healthy habits are really established.\u00a0<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stay_In_Shape\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Should_You_Avoid_to_Keep_in_Shape\"><\/span><strong>What Foods Should You Avoid to Keep in Shape?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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&#8217;s important that they don&#8217;t form the foundation of your intake. Ultra-processed foods should be kept to a minimum (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10899807\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10255607\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.gov.uk\/government\/publications\/sacn-statement-on-processed-foods-and-health\/sacn-statement-on-processed-foods-and-health-summary-report\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"At_What_Age_Does_It_Get_Harder_to_Stay_in_Shape\"><\/span><strong>At What Age Does It Get Harder to Stay in Shape?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\/four-types-exercise-and-physical-activity\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_Aspects_to_Keep_in_Mind\"><\/span><strong>Key Aspects to Keep in Mind<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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&#8217;s important to focus on preserving strength and keeping your joints healthy.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/calisthenic-strength-training\/\">Strength Training<\/a>: Plays a crucial role in maintaining muscle mass and bone density. Resistance exercises using body weight, weights, or resistance bands help with this.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardiovascular Fitness: Aerobic exercise such as <a href=\"https:\/\/betterme.world\/articles\/beginner-running-plan-for-weight-loss\/\">running<\/a>, walking, <a href=\"https:\/\/betterme.world\/articles\/swimming-calories-burned\/\">swimming<\/a>, or cycling support heart health, fitness, and endurance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Joint Health: Low-impact exercises such as swimming or cycling can further support fitness levels while protecting your joints.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexibility: Stretching helps support and maintain flexibility and range of motion, helping you stay nimble and prevent stiffness or restricted mobility.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength Training: Continue focusing on strength exercises such as body weight movements, resistance bands, or light weights to maintain muscle and support bone health.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Daily Movement: Activities such as gardening, walking, or gentle stretching can keep you moving and prevent stiffness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chair-Based and Water Workouts: For those with limited mobility or chronic pain, <a href=\"https:\/\/betterme.world\/articles\/yoga-chair-exercises-2\/\">chair-based exercises<\/a> and water aerobics are excellent ways to stay active with minimal strain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Independence-Focused Fitness: Prioritize exercises that improve strength, coordination, and balance to support daily activities and reduce fall risks.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/walking-15-minutes-a-day\/\">Walking 15 Minutes A Day Is Good For You And Here\u2019s Why<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Actually_Take_to_Get_Fit\"><\/span><strong>How Long Does It Actually Take to Get Fit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The timeline for getting fit varies based on consistency, starting fitness levels, and goals. However, a general breakdown is (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aerobic Fitness: Noticeable improvements in stamina and cardiovascular health can occur after 6-8 weeks of regular training.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stay_In_Shape\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62336\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-Day-Meal-Plan-For-Muscle-Gain-\u2013-The-Basics-Of-The-Bodybuilders-Diet-1024x576.png\" alt=\"How To Stay In Shape\" width=\"770\" height=\"433\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_get_in_shape_at_35\"><\/span><strong>Can I get in shape at 35?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely! You can get in shape at 35. If you haven\u2019t exercised before, it\u2019s best to start with a low intensity and gradually increase it with time. You can read more about<\/span> <b><a href=\"https:\/\/betterme.world\/articles\/how-to-get-back-in-shape\/\">how to get back in shape here<\/a><i>.<\/i><\/b><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_30_too_late_to_get_healthy\"><\/span><strong>Is 30 too late to get healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_exercise_is_the_most_anti-aging\"><\/span><strong>Which exercise is the most anti-aging?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_get_fit_in_3_months\"><\/span><strong>Can I get fit in 3 months?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9590398\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35458110\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">), and eating a healthy diet, you can achieve noticeable and lasting results.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stay_In_Shape\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Staying in shape is about more than short-term goals &#8211; it&#8217;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\u2019s 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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How can I stay in shape? This is a common question many individuals ask but often don&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":68997,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,172],"tags":[],"coauthors":[45],"class_list":["post-68996","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Stay in Shape: Tips For Long-Term Health - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover simple and practical strategies \u2605 HOW TO STAY IN SHAPE \u27a4 in the long term and to improve your health, well-being, and overall quality of life.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Stay in Shape: Tips For Long-Term Health\" \/>\n<meta property=\"og:description\" content=\"Discover simple and practical strategies \u2605 HOW TO STAY IN SHAPE \u27a4 in the long term and to improve your health, well-being, and overall quality of life.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-07T09:54:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4770-how-to-stay-in-shape-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"How to Stay in Shape: Tips For Long-Term Health\",\"dateModified\":\"2025-01-07T09:54:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/\"},\"wordCount\":2167,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4770-how-to-stay-in-shape.png\",\"articleSection\":[\"Fitness\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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\u2019s 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.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Do I Know if I'm Fit?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">How do you keep your body fit and strong all year round? First, let\u2019s 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 (<\/span><a href=\\\"https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\/four-types-exercise-and-physical-activity\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">):\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Muscular strength<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Flexibility\/range of motion<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Cardiovascular fitness\/endurance<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Balance< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/\",\"name\":\"How to Stay in Shape: Tips For Long-Term Health - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4770-how-to-stay-in-shape.png\",\"dateModified\":\"2025-01-07T09:54:26+00:00\",\"description\":\"Discover simple and practical strategies \u2605 HOW TO STAY IN SHAPE \u27a4 in the long term and to improve your health, well-being, and overall quality of life.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4770-how-to-stay-in-shape.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4770-how-to-stay-in-shape.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stay-in-shape\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"How to Stay in Shape: Tips For Long-Term Health\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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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\u2019s 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.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><strong>How Do I Know if I'm Fit?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">How do you keep your body fit and strong all year round? First, let\u2019s break down some key areas that can be a valuable component of overall fitness, and health. 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