2 ways to stay fit

1. 1-HAVE PHYSICAL ACTIVITIES

2. Practice walking, jogging, or cycling. You don't have to go fast, but walking, running, or biking are activities that will keep you healthy, because they work your muscles and circulate your blood. If you need to work your knees or you have muscle pain, it is better to cycle  ^[2] .

   • Go for a walk, jog or bike every day by making this activity part of your schedule (for example, go for a run every day at 6 a.m.!). After a certain time, you can increase the distance traveled, the speed and also the duration.
   • Try to walk more. For example, when you go shopping, park as far as possible from the entrance so that you are forced to walk a little more.
   • Go to school or work on foot or by bike. If you live close enough to your workplace or school, it might be best to walk or cycle there.
   • If you are going to run, run at least a mile to burn fat, but more importantly, go at your own pace.
3. 
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   Practice at home . Not everyone has the time or money to go to the gym, and it doesn't have to be. Exercising at home is very easy and can do you a lot. Here are some examples of exercises you can do at home.

   • The pumps . Use your weight against the floor or wall to work your upper body muscles.
   • The abs . You can do this by lying on the floor or using more advanced techniques, with a chair or a gymnastic ball.
   • Yoga . Yoga postures like hanging upside down or sun saluting can be done very easily on the carpet or yoga mat.
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   Work out in a gym. If you love the gym vibe and can afford the membership, this is the place to stay in shape.

   • Use the machines for cardio and strength training, but be careful not to lift weights that are too heavy for you. Use light weights to start with and you will find that you will be able to lift more weight very quickly.
   • Learn how to build muscle or tone up with a trainer.
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   Join a collective sports club. If you don't like gyms or exercising too much, then consider joining a club and being part of a team sports team. It's a good way to get you out, get moving and above all have fun. Most cities have clubs with teams that train and play on certain days of the week.The most popular sports are: football, basketball, handball and volleyball.

6. 2-EAT A BALANCE DIET

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8. 1

   Stop eating junk food. It is one of the most important rules for staying in shape. A lot of people don't respect her. But even if you exercise a lot, if you eat a lot of junk food you'll never be in good shape. This is because this type of food turns into fat almost immediately. These foods contain virtually no nutrients and are high in sodium and sugar. Your blood sugar levels drop after eating these types of foods and as a result you feel tired and lack energy  ^[3] . Foods to avoid are: 
9. • those with a high sugar content: cookies, cakes, pastries, cereals, dried fruit and syrup and sodas,
   • those with a high fat content: processed meats, butter, hydrogenated oil (coconut oil and palm oil), cheese and animal fats  ^[4] ,
   • those with a high cholesterol content: egg yolk, fried foods and mayonnaise.
     2
     Eat healthy. It can be hard to keep a balanced diet if you don't have time to cook every day. But we can also find solutions for eating healthy in restaurants or taking take-out meals. You will see that by having a healthy and balanced diet you will have more energy, you will boost your metabolism and you will be happier, because your body will consume the nutrients and vitamins it needs  ^[5] . The foods that you should eat are as follows.

     • Fresh fruits and vegetables: melons, bananas, apples, oranges, carrots, onions, broccoli and corn, etc. ( Note that these fruits and vegetables must be fresh and not in boxes. You can brown the vegetables in a drizzle of olive oil for them to taste better). If you make a salad, put in as many colors as possible!
     • Whole grains, oats and pasta.
     • Foods with high protein content: tofu, soy, egg whites, nuts, cottage cheese and quinoa.
     • High fiber foods: prepared lentils, black beans, peas, pears, raspberries and oat bran  ^[6] .
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