Health and Fitness Essay for Students and Children

500+ words essay on health and fitness.

We have always heard the word ‘health’ and ‘fitness’. We use it ourselves when we say phrases like ‘health is wealth’ and ‘fitness is the key’. What does the word health really mean? It implies the idea of ‘being well’. We call a person healthy and fit when he/she function well physically as well as mentally.

Health And Fitness Essay

Factors Affecting our Health and Fitness

Good health and fitness is not something which one can achieve entirely on our own. It depends on their physical environment and the quality of food intake. We live in villages, towns, and cities.

In such places, even our physical environment affects our health. Therefore, our social responsibility of pollution-free environment directly affects our health. Our day-to-day habits also determine our fitness level. The quality of food, air, water all helps in building our fitness level.

Role of Nutritious Diet on our Health and Fitness

The first thing about where fitness starts is food. We should take nutritious food. Food rich in protein, vitamins, minerals, and carbohydrates is very essential. Protein is necessary for body growth. Carbohydrates provide the required energy in performing various tasks. Vitamin and minerals help in building bones and boosting our immune system.

However, taking food in uneven quantity is not good for the body. Taking essential nutrients in adequate amount is called a balanced diet. Taking a balanced diet keep body and mind strong and healthy. Good food helps in better sleep, proper brain functioning and healthy body weight.

Include vegetables, fruits, and pulses in daily diet. One must have a three-course meal. Having roughage helps in cleaning inner body organs. Healthy food habit prevents various diseases. Reducing the amount of fat in the diet prevents cholesterol and heart diseases.

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Impact of Exercise on our Health

Routine exercise helps improve our muscle power. Exercise helps in good oxygen supply and blood flow throughout the body. Heart and lungs work efficiently. Our bones get strong and joints have the pain free movement.

We should daily spend at least twenty minutes in our exercise. Daily morning walk improves our fitness level. We should avoid strenuous Gym activities. Exercise burns our fat and controls the cholesterol level in the body. Various outdoor games like cricket, football, volleyball, etc keeps our body fit. Regular exercise maintains our body shape.

Meditation, Yoga, and Health

Meditation and yoga are part of our life from ancient time. They not only make us physically fit but mentally strong as well. Meditation improves our concentration level. Our mind gets relaxed and thinking becomes positive.

A healthy mind is key for a healthy body. Yoga makes us stressfree and improves the endurance power of the mind. Yoga controls our blood pressure. With yoga, a strong bond with nature is established. Meditation is considered the best way to fight depression.

A person stays happier when he/she is fit and healthy. A fit and healthy person is less prone to chronic diseases. The healthy mind reacts better in a pressure situation. The self-confidence of a person is increased. Risk of heart failure is reduced drastically. With the increased immunity power body could fight cancerous cells. The intensity of the fracture is decreased with regular exercise.

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How to be Healthy Essay

Introduction, keeping fit, eating well, maintain a healthy weight, getting enough sleep, lifestyle choices.

Almost every person hopes to have a long, healthy life. However, many persons do not recognize the fundamental life choices that when made, can enable them live healthy, and often take these choices to be sacrifices that are not worth making. Choosing to adopt a healthy lifestyle has several benefits to the body such as a significant improvement of life expectancy, having a life free of disease and ailments, having a fit body, and the overall well being of the body.

Today, most of us focus on making outside changes in order to look healthy, such as using cosmetics. What we do not realize is that what we put in our body and how we handle it ultimately determines how we look, feel, energy levels, and the general health of the body. In order to be healthy, a person does not necessarily have to make radical changes to the lifestyle, rather, it involves making simple small changes to everyday life.

Changes such as taking the stairs instead of the lift, adding a fruit to a meal, having a glass of water at every opportune instance, and eating snacks in moderation are just some of the few steps to having a healthy life. In order to live healthy, a person should focus on keeping fit, eating healthy, checking on their weight, getting enough sleep, and avoiding risky behaviors such as smoking and taking alcohol in moderation.

One of the greatest impediments to living healthy is the lack of physical activity. Although many people recognize the benefits of keeping fit, they avoid it either because they think it is a waste of time, or they are used to a sedentary lifestyle. The truth is, the more a person engages in physical activity, the healthier they become.

Physical activity does not have to be vigorous, in fact, even simple activities such as gardening, walking, and partaking in domestic chores can greatly improve one’s health. Even recreational activities such as cycling, dancing and swimming can help in keeping fit.

The benefits of physical activity include a reduction of the risks of heart diseases and diabetes, improvement of mental health, strengthening of bones and muscles, and helping with a number of health niggles such as digestion and poor posture, among other benefits.

Eating well entails striving to have a balanced diet at all instances. A good diet not only helps in weight management, but it can also improve a person’s health and the overall quality of life. Every meal should include plenty of fruits and vegetables, grain products and legumes, but less of foods that contain more calories and fats. Although proteins rich foods such as meats are important to the body, they should be taken in moderation, and the focus should be on leaner meats (mainly white meat) and foods with little or no fat.

Consuming dairy products with little or no fats, such as skimmed milk, is another simple plan for reducing the quantity of calories entering the body. Eating habits such as eating while one is not hungry, skipping breakfast, and eating fast should be avoided. A person should also strive to drink as much water as possible since the body requires at least 8 cups of water each day.

One major step to being healthy is to maintain a healthy weight, and this may entail shedding off excess weight, gaining weight for underage persons, or maintaining that ideal weight. Eating right and participating in physical activities can go a long way in having a healthy weight and avoiding the health problems arising from being overweight.

To avoid being overweight or to shed off the extra pounds, a person should avoid high-calorie foods, or consume them in moderation and partake in regular physical activity. Trying to gain weight can be more difficult than losing weight. In gaining weight, one must not focus on consuming junk foods or snacks as this can clog the arteries and lead to heart diseases. Calories and fats must be obtained from healthy foods.

Failure to have enough sleep can have a negative impact on a person’s life, for instance, people who sleep less than seven hours a day are more exposed to catarrhal diseases than those who sleep for at least eight hours. The need for sleep varies among different persons, therefore, one should determine his/her own sleep requirements, and strive to have adequate sleep every day. As a caution, alcohol, or any other drug, should not be used to induce sleep as this would only lead to a pass out, not sleep.

Lifestyle choices such as avoiding cigarettes, avoiding excess calories from alcohol, sugar and fats, reducing the intake of high-fat foods, and partaking in physical activities should be emphasized on a day-to-day basis. Although alcohol has been found to be important to the body, it should be taken in moderation as it exposes the body to harmful compounds (cigarettes have the same effect).

All of us aspire to be healthy and engage in different activities to achieve this objective, however, there is no single way of ensuring that we are healthy for the rest our life. A healthy life is a cumulative product of various activities as outlined above, and discarding certain choices. The activities outlined must be observed on a day-to-day basis, and this does not have to mean making drastic changes, it is the simple, small changes that lead to a healthy life. In fact, drastic changes can lead to failure, or other side effects.

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14 Ways to Stay Fit and Healthy

a woman playing tennis, as a way to stay fit and healthy

You want to be or stay fit and healthy, but where do you start? It may seem overwhelming, but it's the small things you do each day that add up to a fit and healthy lifestyle.


Accept that you're always a work in progress, and use these 14 tips as a guide for your journey on the path to good health.

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1. Kick Unhealthy Habits

Habits are a part of life, and they can be helpful in a lot of ways. But those that are pleasure-based are so much harder to quit, according to the National Institutes of Health — and oftentimes bad for your health.

Because there's no way to do any of these in a healthy way, the "to-quit" category includes:

  • Excessive drinking

Unhealthy eating and being sedentary can also develop into bad habits if they're not done in moderation, according to the University of Phoenix .

"Habits become habits because they are easy and provide reward," says Shanna Levine, MD , board-certified internal medicine doctor and owner of Goals Healthcare. "In order to kick bad habits, surround yourself with people that maintain healthy habits, and make healthy habits easy and rewarding. For example, if you use a nicotine vape and your boyfriend does too, you should both quit together."

A good way to break unhealthy habits is to change your routine, replacing bad habits with good ones.

"If you want to exercise, make it fun . Find a workout buddy or invest in home tools that make it effortless," Dr. Levine says. "I like to watch my favorite shows on the iPad while using my indoor bike, and the hours fly by."

Of course, it'll take some time to kick your unhealthy habits , but it's worth it if you want to lead a healthier lifestyle.

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2. get your checkups.

a patient getting a checkup at the doctor, as a way to stay fit and healthy

Get to your doctor for an annual physical just to make sure everything is as it should be. Routine health exams can help find problems before they really start and help catch health issues early, when chances for treatment and cure are higher, according to the National Library of Medicine .

"As a primary care physician, I cannot stress enough the importance of checkups," says Dr. Levine. "Many of my patients are able to identify and treat many conditions before they become chronic and/or irreversible."

Most routine checkups are covered by insurance, so take full advantage of those benefits. That being said, pay attention to your body and any symptoms you're having, and see your doctor if anything seems awry, even if it's not time for a checkup.

If you put off doctor's appointments because your physician doesn't seem to really listen to your concerns or shames you about your health in some way, those may be signs it's time to find a new doctor .

3. Make Sleep a Priority

Sleep affects our physical and mental health tremendously, and many people don't get enough, according to Centers for Disease Control and Prevention (CDC).

Lack of sleep adversely affects mood and mental health, concentration, memory, weight, the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake.

The CDC recommends the following amounts of quality sleep each night for adults:

  • ​ Ages 18 to 60: ​ 7 or more hours
  • ​ Ages 61 to 64: ​ 7 to 9 hours
  • ​ Ages 65 and older: ​ 7 to 8 hours

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4. exercise regularly.

Woman Using Exercise Weights in home, as an example of what to do to keep fit

When it comes to staying fit, the benefits of consistent exercise should come as no shock. Working out helps manage weight and build muscle, combats health conditions, improves mood, boosts energy, promotes better sleep (see above!) and can even put a spark back into your sex life, according to the Mayo Clinic .

Adults should aim for 150 to 300 minutes of moderate-intensity cardio (think: walking , jogging, biking ) or 75 to 150 minutes of vigorous-intensity cardio ( running , swimming ) throughout the week, according to the Physical Activity Guidelines for Americans . And strength training that works all the major muscle groups should be done at least two days per week.

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Your Guide to Strength Training for Beginners and 6 Exercises to Try

5. Eat a Nutritious Diet

A nutritious diet is one of the most important ways to stay healthy and fit. The benefits of choosing healthy foods include:

  • Improved heart health
  • Better gut health
  • Healthier skin
  • Weight loss
  • Improved mood
  • Less brain fog
  • Balanced blood sugar

Get as many fiber-rich fresh fruits, vegetables and whole grains into your diet as possible and make them the main part of your overall diet, recommends the CDC . Include lean sources of protein such as poultry, fish, tofu and beans. Eat balanced meals and learn portion control in order to stay within your calorie needs.

Limit the sugar, refined carbs (think: desserts and white bread, rice and pasta) and processed foods (packaged fare with long ingredient lists) in your diet, as these tend to serve up lots of calories with little nutritional value.

6. Enjoy Breakfast Every Day

Woman making healthy breakfast in kitchen, as an example of how to stay healthy and fit

A nutritious breakfast starts your day off right. It not only sets you up so you have energy and fuel for optimal mental and physical performance, but also to maintain stable blood sugar levels and a healthy weight because you are less likely to overindulge later in the day, according to the Cleveland Clinic .

"This is essential. Your breakfast should be nutritional and satisfying," says Dr. Levine.

If you're short on time, pre-plan your morning meal the night before or pick one day a week to make several nutritious grab-and-go breakfasts.

" Smoothies are perfect as you can customize them, they're easy to digest and you can pack a lot of healthy calories in," Dr. Levine says.

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7. hydrate with water.

Staying hydrated is a daily necessity to keep your body functioning properly. All fluids support hydration, but plain water is still the best choice for maintaining a healthy body, according to Harvard Health Publishing .

The benefits of drinking water include:

  • Helps carry nutrients and oxygen to your cells
  • Flushes the bladder's bacteria
  • Aids in digestion and prevents constipation
  • Normalizes blood pressure
  • Stabilizes the heart
  • Cushions joints and protects organs
  • Regulates body temperature
  • Maintains the sodium level in your body

Convinced yet?

So, how much water should you drink a day ? A good general guidelines is to aim for half your body weight in ounces. So, if you weigh 180 pounds, aim for about 90 ounces, or about 11 cups.

8. Reduce Your Stress

Father Carries Son On Hike Through Forest Trail, as an example of how to stay healthy

Stress is a normal survival response to everyday life pressures, but it can become pretty unhealthy when it starts to disrupt day-to-day functioning, according to the American Psychological Association (APA).

Indeed, chronic stress can affect almost every part of the body — musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous and reproductive systems, the APA notes.

So, how can you handle it?

The APA suggests the following to reduce the harmful effects of stress on the body :

  • Regular exercise
  • Doing what you love (think: hobbies you enjoy)
  • Setting appropriate boundaries
  • Spirituality
  • Being in nature
  • Surrounding yourself with people who support you
  • Seeking help from a medical professional

Dr. Levine also believes that meditation, journaling, aromatherapy and reducing or eliminating social media are all quick and easy ways to reduce stress .

"Start with a one-minute guided meditation," she says. "Take 10 minutes in the morning to journal about everything you are grateful for. Grab a small bottle of lavender oil and smell it when you feel stressed. Every little act builds up to a less stressed day."

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9. don't bottle it up.

Like stress, emotions like fear, anger and grief are a normal part of life. Keeping those emotions bottled up inside can cause mental and emotional stress as well as physical symptoms, according to a February 2019 review in the ​ International Journal of Psychotherapy Practice and Research ​. Unexpressed feelings can lead to cardiac abnormalities and depression.

Plus, an October 2013 study in the ​ Journal of Psychosomatic Research ​ found that people who bottled up their emotions increased their risk of premature death from all causes by more than 30 percent, with their risk of being diagnosed with cancer increasing by 70 percent. Although it's important to note that more research is needed in this area.

Start by acknowledging your feelings, then talk about them — you can even start a journal or express yourself through some sort of art. And if you think you need to take a bigger step, therapy is always a fantastic option, according to Mental Health America .

Not all mental health services are covered by insurance, so checking your plan's coverage is a good place to start when searching for a therapist .

10. Find Your Zen

Young woman doing yoga exercise at home, as an example of how to stay healthy and fit

Yoga and meditation don't just help with relaxation and stress reduction — there are tons of physical and mental benefits that these two practices offer.

The benefits of yoga , according to John Hopkins Medicine , include the following:

  • Improves balance, strength and mobility
  • Helps with back pain
  • Eases arthritis symptoms
  • Is good for your heart
  • Promotes good sleep
  • Increases your energy and elevates your mood
  • Helps manage stress
  • Connects you with a supportive community if you choose to do it in a studio

Some studies also suggest that yoga can help with osteopenia (bone loss), cancer, women's health issues and chronic pain.

Meditation's benefits are equally impressive . The National Institutes of Health states that meditation techniques can help reduce:

  • High blood pressure
  • Symptoms of irritable bowel syndrome
  • Anxiety and depression

Data from the 2017 National Health Interview Survey (NHIS) found that meditation use by American adults tripled between 2012 and 2017.

So why not find a local yoga class in your neighborhood or download a meditation app ? Set aside some quiet time for yourself and get your zen on.

11. Get Vaccinated

Being vaccinated and staying up to date with your shots is one very important way to stay healthy.

Vaccines have greatly reduced or eliminated diseases that once harmed or killed people of all ages. These diseases are still around, though, so if you're not up to date with vaccinations, you're putting yourself at risk.

"It is so important to have a primary care physician. They're your gatekeepers for reviewing appropriate vaccinations as well as screening for age-appropriate illnesses." Dr. Levine says.

Each year in the U.S., thousands of people become seriously ill from diseases that vaccines could've prevented, according the CDC . And even if they were vaccinated as a child, some vaccines' protection can wear off.

So, keep up with vaccines and boosters, and protect yourself as well as your family, friends and coworkers. (P.S.: Vaccines are way cheaper than hospitalizations!)

Follow this vaccine schedule to protect yourself (and your kids) at every age.

12. Wash Those Hands

close view of a person washing their hands at the sink, as an example of how to stay healthy

Did you know that the number one way to prevent the spread of germs is by maintaining good hand hygiene? It's that easy!

According to the CDC , hand-washing with soap and water can prevent approximately 30 percent of diarrhea-related sicknesses and about 20 percent of respiratory infections like colds. And lessening the number of these infections helps prevent the overuse of antibiotics, which is another health hazard.

If you're out and about where hand-washing isn't an option, you can sanitize your mitts by using disinfecting hand wipes or a liquid hand sanitizer .

13. Manage Your Conditions

If you have a chronic illness or condition, it's so important to manage it. More and more conditions are emerging, so the rate of self-management continues to grow as a crucial method to managing these conditions, preventing illness and promoting wellness, according to an August 2014 review by the American Public Health Association .

It's not only important to be on top of checkups and medications, but it's also a necessity to work with your health care provider in order to be supported and educated on self-management skills. This will help build the confidence you need to lead a healthier life, according to The Agency for Healthcare Research and Quality .

14. Grow a Support System

back view of friends sitting together and comforting one another, as an example of how to stay healthy

A support system benefits your mental health as well as your physical health. Having some people that you trust and can talk to can help you cope with everyday challenges, make difficult decisions or even aid in a crisis situation.

Family members, friends, teachers, neighbors and/or colleagues can help combat loneliness, social isolations, anxiety — whatever it is you need, according to the National Council for Mental Wellbeing's Mental Health First Aid .

And having a support network while working on nutrition and exercise is a must! Having friends or family members who are encouraging of your healthy eating and exercise goals is vital for long-term success, according to the Mayo Clinic . It could be someone to lean on when you're discouraged, someone to work out with or even someone to watch your kids while you cook or work out.

So, make sure to reach out to family and friends, join clubs, take classes or volunteer at your favorite organization, find a peer support group and find local events to attend.

Why Social Support Is Key for Weight Loss, and Where to Find It

  • National Institutes of Health: "Breaking Bad Habits"
  • University of Phoenix: "How to Form Health Habits (and Break Bad Ones)"
  • National Library of Medicine: "Health Checkup"
  • Centers for Disease Control and Prevention: "The Basics About Sleep"
  • Centers for Disease Control and Prevention: "How Much Sleep Do I Need?"
  • Mayo Clinic: "7 Benefits of Regular Physical Activity"
  • Physical Activity Guidelines for Americans, 2nd Edition: "Active Adults"
  • Centers for Disease Control and Prevention: "Healthy Eating for a Healthy Weight"
  • Cleveland Clinic: Is Breakfast Important?"
  • Harvard Health Publishing: "How Much Water Should You Drink?"
  • American Psychological Association: "Stress Relief is Within Reach"
  • American Psychological Association: "Stress Effects on the Body"
  • International Journal of Psychotherapy Practice and Research: "Consequences of Repression of Emotion: Physical Health, Mental Health and General Well Being"
  • Journal of Psychosomatic Research: "Emotion Suppression and Mortality Risk Over a 12-Year. Follow-Up"
  • Mental Health America: "Helpful Vs Harmful: Ways To Manage Emotions"
  • John Hopkins Medicine: "9 Benefits of Yoga"
  • National Institutes of Health: "Meditation: In Depth"
  • 2017 National Health Interview Survey (NHIS)
  • Centers for Disease Control and Prevention: "Why Vaccines are Important for You"
  • Centers for Disease Control and Prevention: "Show Me the Science - Why Wash Your Hands?"
  • American Public Health Association: "Self-Management: A Comprehensive Approach to Management of Chronic Conditions"
  • The Agency for Healthcare Research and Quality: "Why is Self-Management Support Important?"
  • Mental Health First Aid: "The Importance of Having a Support System"
  • Mayo Clinic: "Social Support: A Necessity for Weight Loss"

Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.

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Essay on Health and Fitness

List of essays on health and fitness, essay on health and fitness – short essay for children (essay 1 – 200 words), essay on health and fitness – how to be healthy and fit (essay 2 – 250 words), essay on health and fitness (essay 3 – 300 words), essay on health and fitness – for school students (class 5, 6, 7, 8, 9 and 10) (essay 4 – 400 words), essay on health and fitness (essay 5 – 500 words), essay on health and fitness – for college students (essay 6 – 600 words), essay on health and fitness – how to maintain a good health and fitness (essay 7 – 750 words), essay on health and fitness – long essay for university students (essay 8 – 1000 words).

Health and fitness are two concepts that go hand in hand. Our health is the totality of our physical, mental and emotional wellbeing. Fitness, on the other hand, is a state of control over our body. Thus, we could be physical, mentally and emotionally fit. Consequently, health and fitness can be regarded as a way to attaining control over our body.

Audience: The below given essays are exclusively written for children, school students (Class 5, 6, 7, 8, 9 and 10 Standard) and college students.


Health and fitness are a very important aspect of life that includes having both physically and mentally fit body. With the help of a balanced diet and regular exercise a person can improve his or her health and fitness.

Relationship between Health and Fitness:

A good health means that a person is physically and mentally strong and fitness refers to the ability of the person to encounter the demands of the environment. The person possessing good health and fitness can enjoy his/her life completely.

How to Maintain Health and Fitness:

The following are the ways that can help in maintaining health and fitness:

1. Doing the daily exercise for at least 30 minutes.

2. Eating balanced and healthy food in limited quantity and at the right time.

3. Adequate sleeping and waking up early in the morning.

Benefits of Health and Fitness:

Below are the benefits of health and fitness for a person:

1. Reduces the risk of diseases like diabetes, obesity, etc.

2. Helps in healing the injuries quickly.

3. Increases the lifespan of the person.

4. Decreases stress and anxiety.


With daily exercise and proper diet, a person can achieve good health and fitness. It not only makes the person happy but also makes him/her free of stress and worries.

Health and fitness is the real wealth a person should acquire to lead a peaceful and harmonious life. A person without both, may face many difficulties and find their real money spend on their health issues rapidly.

How to be Healthy and Fit?

Health and fitness are not only about physical appearance or muscle, but it is also about being internally, mentally and emotionally fit that will largely influence your day to day life. In earlier days people like our grandparents have kept good care of their health and fitness through healthy food and by leading a better lifestyle.

The recent generation was more ignorant of their health and fitness, but the situation has changed a lot recently. Better awareness about the importance of health and fitness has made everyone seriously working on this problem and find ways to stay healthier.

The basic step towards fitness is by keeping yourself calm and relaxed. This will help you in being both mentally and bodily fit to some extent. Exercises and other forms of workouts like dancing, yoga, etc., are the best ways to keep yourself fit and these practices will also, in turn, help you to be calm and composed.

Health and fitness play in your life a major role in keeping you and the people around you happy as well as healthy. Avoid those bad habits that will not only ruin your body and mind but also influence badly on the others around you, both mentally and physically. Health and fitness can be maintained through regular workouts, healthier food, and other healthier habits.

People often take the terms health and fitness as one and they do not think too much about the difference that is present in them. The thing is they can be treated as one but in some situations, they can exclude each other. Health and fitness represent the two most desirable features of every person’s life. The great thing about this fact is that you can create such a life for yourself.

The Difference:

Health and fitness represent the two most important aspects of our lives and this is especially true when you are a student and you need to advance through your studies and early career. Health is usually considered as the total physical wellbeing of the organism and its ability to fight off infections and disease. Fitness represents the bodies physical strength and overall ability to sustain physical exertion.

The Importance:

When we consider how important health and fitness are for the effectiveness of our endeavors it becomes clear why so many people have an obsession with them. This is why I consider that it is important for every person to have a personal health and fitness routine that they can implement in their daily lives. Regardless of what we do in life such a routine can do us good and create habits that we can practice to sustain an optimal level of productivity.

The only thing one should remember is that too much fitness can cause problems for your health, so balance is key. Otherwise having a health and fitness routine can only be good for you and all the endeavors you want to make in your career or personal life. Today’s world is all about health and fitness so every person has all the necessary tools they could ever need to make the best combination of diet and exercise for themselves.

Health and fitness are one of the most important aspect of life. Without these, the life will be very unhappy and dreadful. An unhealthy person will not be able to enjoy their life to full extent. We are all so busy in our lives that we start neglecting our health. This starts to affect our lives negatively and can lead to some severe problems.

What is meant by health and fitness?

Health of a person is defined as state of being free from any illness and injury. Along with the physical condition, it also includes the mental and social well-being of the person. Fitness is the condition of being physically fit and healthy so that the person is able to tackle the demands of the surrounding environment.

Importance of Health and Fitness:

For a successful, happy and peaceful life, health and fitness are very important. If a person is healthy and fit, he/she can live the life to its fullest extent. Health and fitness just does not mean physically but also mentally and healthy fit. There are many benefits of maintaining health and fitness of the body, like it lowers the risk of diseases like heart attack, high BP, obesity, and stroke; increases longevity of life, reduces stress, provides better quality of life and many others.

How to maintain health and fitness?

There are many ways to maintain your health and fitness. Certain activities should be followed daily like regular physical exercise. It can be a simple activity as climbing stairs instead of taking lift or elevator, walking more rather than taking car to go to different places. It is important to eat proper and clean food at the right time. The food should also be rich in nutrition such as high in fibre, low in fat, high protein content and have more vitamins. Proper sleeping pattern is also important to maintain health and fitness.

For any of these activities, it is important to be self-motivated. The fitness activities should be a part of your daily routine. All this will not only maintain your health and fitness but also improve your lifestyle.

It is important to maintain health and fitness of not just our physical self but our mental self as well, to have a happy and fulfilled life. The maintenance of these should be taught to children at a young age so that they are used to doing certain activities and are motivated to continue doing them as they grow up.

Obesity, depressions, diabetes are some of the adverse effects of neglecting our physical or mental health and fitness. These conditions can lead to serious health challenges and in some extreme cases death. To reduce the risk of these we must keep fit at all times. We shall now examine the physical and mental dynamics of keeping fit mentally and physically.

Physical Health and Fitness:

Physical health and fitness refer to all form of positive steps we take to keep our body in good shape. Hence, it would include physical exercise and maintaining a healthy diet. It also involves constant medical checks to eliminate the risk of certain ailments.

The importance of constant exercise to our physical health and fitness cannot be overemphasized. Physical exercises ensure that our metabolic system is in great shape. Our metabolic system determines how much fat is stored in our body and the rate at which our body processes fat. Consequently, when we engage in physical exercise we store less fat in our body which is good for our overall health.

Another major factor that affects our physical health and fitness is eating healthy. While some food is great for our health, others can lead to damaging effects. Also, taking meals in the right property is a big part of keeping fit. Finally, though there might be conflicting information about what a good diet is, it is important to always eat in moderation.

Some of the benefits of physical health and fitness are as follows:

1. It helps you keep your cholesterol low.

2. It reduces blood pressure.

3. It increases the heart function and reduces the risk of heart-related conditions.

4. It improves our immune system such that we fall sick less often.

5. Increase in strength of muscles and bones.

Mental and Psychological Health and Fitness:

A lot of attention is usually given to physical health and fitness while neglecting our mental wellbeing. However, keeping our mind the same and our health sane is just as important as treating our body the same. Mental strain can affect our productivity and mood. It could also lead to serious health challenges such as depression and other mental illness.

To attain mental health and fitness we must keep our brain engaged with positive activities.

Some of these activities are as follows:

1. Reading intellectual materials that stimulate brain function.

2. Engaging in constant meditation to keep our mind focused.

3. Getting enough sleep on a daily basis.

4. Engaging less in tasks that can cause mental strain.

Health and fitness encompass every area of our life including the way we treat our environment. Consequently, we must always keep fit to have a fulfilling life, therefore, there is a saying – health is wealth.

Health and fitness are two separate words that are related because they influence each other. Health is defined as the state of wellbeing in which a person is free from illness and injury. Fitness is the state of being healthy and physically fit. Health is influenced by fitness and fitness is influenced by health. The trends in health and fitness are continuous and people strive to achieve both in their lives. Health and fitness continues to undergo transformation in the changing times especially with the influence of technology. It is important to be healthy and fit because of the benefits enjoyed.

How to be Healthy and Fit :

Health and fitness is a process that requires proper understanding. Health and fitness is something that someone has to have a purpose and stick to it in order to be successful at it. It is a challenge to remain health and fit because of the commitment it requires and the work that has to be done. Accepting the challenge is the first step into health and fitness. It is also important to find a partner with whom you can exercise with. It is something you can do with your spouse or a colleague at work just for the motivation. A workout schedule has to be formulated together with a dietary schedule.

Healthy foods should be a balanced diet but with less amounts of calories. However, calories should not be undertaken because exercise requires burning of calories for energy. Staying healthy and fit means that you have to eat well and exercise well and a schedule is important because it keeps you on track. It is also important to set goals like losing a certain amount of weight so that the goal will motivate you in remaining healthy and fit.

Health and fitness is of great significance in the lives of individuals. It helps in preventing lifestyle diseases such as diabetes and hypertension. Physical fitness involves the burning of unnecessary fat in our bodies which helps to reduce the cholesterol in our blood. Having less cholesterol in the body reduces the chances of developing high blood pressure. Also, when exercising, we use up the calories in our bodies and therefore blood glucose is maintained at normal levels and thus reduces the chances of developing diabetes.

It is also important to remain healthy and fit in order to maintain normal body weight. The food we eat and activities we do influence our body weight. Being inactive and consuming unhealthy foods such as fast food could result in serious weight issues like obesity. Obesity is having a body mass index that is greater than 30. It has been associated with many chronic illnesses such as heart diseases and diabetes. In order to remain within normal body weight, health and fitness has to be prioritized.

Safety and self-defense is influenced by health and fitness. Being physically fit means that you are able to run and you are strong enough to defend yourself. Knowing how to fight is not an aspect of health and fitness. The ability to run fast is considered safe because you can always escape danger. Being unfit is disadvantageous in situations of danger because you will experience difficulty.

Health and fitness is definitely important in the lives of individuals. Schools emphasize on health and fitness because by training young children on health and fitness, it positively influences their lives. Health and fitness does not necessarily mean hitting the gym every now and then but it is about the simple exercises and the food we eat.

Health and fitness when properly maintained goes a long way in helping a person remain in a general state of well-being and health. Health and fitness can provide us with the ability to be able to perform activities that are physical without being restless or tired. If we want to maintain a very good health and fitness, we have to engage in physical exercise regularly and eat balanced diets. It is very important that we maintain our health and fitness so that we can stay healthy, fit, without fear of different diseases and also get all of the numerous benefits that come along with a healthy living.

A person that has good and proper health and fitness gets to live and enjoy his/her very well to the possible best. It is very necessary that every one of us in life lives a life of mental and physical fitness so that we can enjoy a life that is happy and healthy.

When we are fit and healthy, the probability of us falling ill and experiencing various medical conditions drops. When we talk about medical fitness, a lot of people assume it is just physical fitness but it is a lot more than that, overall fitness means we have to be fit both mentally and physically. We can only achieve a state of good mental fitness if we become physically fit.

If we want to remain very fit and healthy, the best way we can do that is through relieving our mind of all forms of stress through eating a balanced diet and regular exercise. If we maintain a weight that is ideal, we tend to be less prone to a lot of health conditions including cardiac problems. When we remain active physically, our mind is always relaxed. Fit and healthy people tend to face and overcome all the various problems life brings their way easily without suffering.

How one can maintain a Good Health and Fitness:

Today, there a lot of ways through which we can stay fit and healthy if we decide to abide by them.

Some of them include:

1. We should do our best to involve ourselves regularly in physical exercises every day by taking a little time out of our very hectic schedule. If we decide to take about 30 minutes or 60 minutes every day to exercise about five to six times in a week. We should be able to get enough exercise that would be ideal for us to stay fit.

2. Eating clean and healthy food in the proper quantity and in the appropriate time is quite important if we want to stay fit and healthy. The best way to attain good health is by a healthy nutrition that contains low fat, high fibre, very rich sources of minerals and vitamins, and high protein.

3. If we want to stay healthy and fit, we have to observe a very good sleep habit and pattern. It is very important that we keep a very high level of discipline in all of our routine daily and also try to focus on getting and maintain a sleeping pattern that commences and stops at the proper time. It is advised that we get about eight hours of sleep every night as this can help in boosting the immune system. Getting good hours of sleep can also go a long way in helping us prevent cardiovascular diseases and also goes a long way in improving the mood. We do not get enough sleep, we are very likely to suffer from a variety of mental disorders and sleep disorders.

Importance of Good Health and Fitness:

1. Reduces stress, anxiety level and depression.

2. It helps in improving the quality of one’s life.

3. It goes a long way in getting to live a little longer.

4. It helps in the healing of injuries quickly.

5. It can also help us increase our level of confidence.

6. It goes a long way to help us feel a lot better both mentally and physically.

7. It helps us in decreasing the risk of getting diseases like breast cancer, stroke, obesity, heart diseases and diabetes.

Routine exercise and physical activities on a regular basis is quite necessary for everybody irrespective of their ages but most especially the younger generation (children). Health and fitness can help us accomplish a lot of happiness in this life. Health and fitness can also go a long way in helping us live a live that is free of disease and stress.

Health and fitness help a person live a good and healthy life. Often due to various pressures at personal and professional level, we tend to ignore our health. This makes our body suffer and we catch up with lifestyle and other diseases. It is the fitness level of our body which helps us fight these diseases. If we are fit we are able to overcome these diseases or else we end up being victims of a modern lifestyle.

Definition and Relation:

Health and fitness are interrelated to each other. We need to be fit to have a healthy body. Similarly, if we are healthy we shall naturally be attracted towards maintaining the fitness of our body. Health is the state of our body at a given time. We may not have any disease but still, have a weak body which is ready to be targeted by a number of bacteria and viruses.

For instance, we may have a tendency to catch a cold easily. This does not definitely mean that we are not healthy. It means that our fitness levels are not in accordance with our age and the climatic conditions we live in. it all depends on our health which in turn is dependent on our fitness levels. So health and fitness move together.

Also, the fitness level is the state of our body based on our age, climatic conditions we live in, our lifestyle and our working conditions. One can see people having great fitness levels even in older age. For example, every morning in different parks you can two types of old people. One who is just meditating and sitting at one quietly enjoying the fresh air while the others who are jogging or walking briskly on tracks. They can even compete with the young people on the track. These are two types of fitness levels at the same age. It is all about how to fit we keep ourselves.

Moreover, you can see young people who are not able to climb stairs and tend to get tired easily. It is all because of their low levels of fitness that they are not able to keep good health. They are less fit as compared to other people of their age who keep themselves fit. The people who keep themselves fit keep their body healthy. So fitness levels decide the quality of our health.

How to maintain Health and Fitness:

It is important for everyone to devote some time to health and fitness. There are some activities which everyone should do in their daily lives. For instance, we must exercise daily irrespective of our age and working style. There are different levels of exercises for different age groups and we must do them as per our own health and age. Exercise keeps our healthy and fit. It keeps our body moving. Our muscles tend to contract if we do not make good use of them. Regular exercise stops them from contracting and improves our energy levels as well. One must devote at least some of the day for exercises.

Similarly, walking for some time in a day is a must for all. In fact, walking is considered the best exercise and is suited to all ages and fitness levels. It is important for maintaining health and fitness.

Additionally apart from walking and exercises, it is also important to relax our body. Therefore we should have at least six to eight hours of sleep every day. It is necessary to maintain proper levels of health and fitness. Moreover, it also helps in improving our immune system and prevents us from a number of diseases as well. Also, it helps in keeping us calm and relaxes our mind. This, in turn, reduces our stress and gives us new goals of health and fitness.

Importance of Food in Health and Fitness:

Food plays a vital role in maintaining health and fitness of our body. Our body absorbs nutrients from the food we eat. So we do not eat proper food our body does not get the required nutrients. This lowers the levels of health and fitness of our body and we are prone to a number of diseases. Therefore health experts usually say that we become what we eat.

So, in order to remain healthy and fit we must have a proper diet which contains the required amount of carbohydrates, fats, vitamin, proteins and minerals. We should eat vegetables and fruits as they provide us with the required vitamins and minerals. Milk provides us calcium which is essential for our bones. Additionally, we must stay away from junk food. Junk food contains excess amounts of carbohydrates and fats which get accumulated in our body and make us fat. The excess weight of our body makes us lazy and we catch up diseases more easily.

We must respect the body God has given us and take care of it in a good manner. We must neglect ourselves for the sake of work and other activities in our life. It is important to understand that we can perform our duties in life properly only we pay attention to the health and fitness levels of our body. Otherwise, although we may want to do something but our body may not support us. Hence we may not able to achieve our goals in life.

It is not necessary to be an athlete to have a good body. Every person in the world needs to have a healthy and fit body so as to stay away from disease and have a long and healthy life. Moreover, we must remember our importance for our families and society. If we suffer from diseases, our family members also get troubled. It affects their health and fitness as well.

The only way to have a healthy body is to ensure the proper fitness levels of our body. That is why even in schools so much of importance is given to the health and fitness levels of students. If we keep our body fit, we can enjoy life in a better manner.

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Good argumentative essay topics on health and fitness with prompts [+ outline], dr. wilson mn.

  • August 1, 2022
  • Essay Topics and Ideas , Samples

There are plenty of good argumentative essay topics on health and fitness to choose from. You can write about the benefits of a healthy lifestyle, or the importance of staying fit and active.

You can also argue for or against certain health and fitness practices, such as eating organic foods or using supplements. Whatever you choose to write about, make sure you back up your claims with evidence and research.

What You'll Learn

Argumentative Essay Topics On Health And Fitness

Personal Reflection on the Scriptural Basis for Physical Fitness & Wellness Practices

Essay prompt: Often, when people speak about physical fitness and wellness, they do it from the point of view of science and medicine in which physical fitness and wellness practices are supposed to improve our health outcomes.

Improving Fitness Practices And the Personal And Realistic Physical Fitness Plan

Essay prompt: The strategies to identify practical ways to enhance my fitness practices include personal training, outcome measurements, and wearable technology. Personal training is a strong trend that is

Do Fitness Trackers Improve Health?

Essay prompt: Fitness trackers are wearable devices that monitor physical activity, communicate with the smartphone, and pass information to it. These wearable devices monitor calories consumed and received by a person, as well as physical activity indicators, and are designed to help people move more and eat right.

How did you apply what you learned in your workouts within and outside of class and what were the outcomes? How will you continue to apply this knowledge in the future?

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Improving Health Related Fitness: Aerobic Conditioning Program

Essay prompt: The Aerobic condition program seeks to improve health-related fitness for freshmen. Aerobic exercising or “with oxygen” offers freshmen cardiovascular conditioning. The program aligns with the American heart association (AHA) minimum 30 minutes of cardiovascular exercise 5 to 7 days a week.

Field Observation Gender, Race & Fitness Written Paper & Presentation

Essay prompt: Students will visit a fitness centre not located on campus. Field notes will be taken noting the time and day of the visit and the approximate fee paid to use the facility.

Importance of Goal-Setting for Nutritional Clients And the Steps in the Goal-Setting Process

Essay prompt: It is important to set fitness goals before trying to achieve health goals because they help understand why such an initiative is essential. Better and practical results are always achieved when one has a specific, realistic goal instead of setting out without a plan.

Discuss the importance of goal-setting for nutritional clients

Argumentative Research Paper Topics On Health And Fitness with Prompts

The Role of Group Exercise Instructor

Ensuring Firefighters Maintain Proper Health Fitness During And After Training

Essay prompt: The article follows the status of the recruits’ essential health and physical fitness to fire academy training. The article demonstrates the changes that take place during training and the early probation period.

Evolutionary Biology Use In Future Work In Psychology

Elements of the Marketing Environments

The Main Problem with Anaerobic Training

Essay prompt: When it comes to matters concerning fitness, aerobics has always taken Centre stage. Tracing its name from the term ‘aerobic’ to mean oxygen, aerobics is a fitness regime that basically uses oxygen to burn body fat.

Effectiveness of Exercise-based Prediction in Determining Cardiorespiratory Fitness (CRF)

Essay prompt: The article’s main purpose is to explore the effectiveness of exercise-based prediction in determining cardiorespiratory fitness (CRF). In such a case, it would be possible to assess their capability in classifying individuals. Argumentative Essay Topics On Health And Fitness

Injured Children During Exercise or Sports

Essay prompt: As much as exercise is important, fitness trainers also hold the same influence as they serve as the guide towards a more appropriate pattern of workout and diet for their clients.

Problems And Solutions Concerning Meeting Advancing Health Information Requirements

Essay prompt: Currently, hospital setups exhibit new Health Information Technology (HIT) innovations that help in monitoring healthcare and fitness improvement. Besides, this HIT improves health outcomes and ensures efficiency in workflow among others.

Find out more on 260+ Ethical Paper Topics – Types | Guide | Topics

Improving College Student Fitness Routine

Essay prompt: It is a well-known fact that people need to exercise to prevent being afflicted with diseases, especially those that are caused by an unhealthy lifestyles.

Physical Education Unit Plan: Fitness for Health And social awareness

SWOT Analysis of Physical Fitness Facility

Essay prompt: The Pure Barre franchise is a boutique gym line of studios that has branches across North America- the US and Canada.

The Benefits of Physical Activity for Physical & Mental Health

Essay prompt: Numerous studies have explored the benefits of physical activity to the physical and mental well-being of an individual. A literature review on the subject suggests that there is a positive relationship between physical activity, and physical and mental health.

Analysis Of Fitness And Health Claims In The Future

Essay prompt: How will you approach your analysis of fitness and health claims in the future? How will this help you in your future training endeavours?

Classroom-Based Physical Activity, Cognition, And Academic Achievement

Essay prompt: Evidence suggests that there is an observable association between cardiovascular fitness, cognitive function, and physical activity during early childhood and adolescence. The above variables are linked to the academic performance of an individual.

How the Covid-19 Regulations have Affected Students at the Gym

Essay prompt: The COVID-19 Pandemic has subjected the world to a life-threatening situation, judging by the mortality and morbidity rates. More than 6.2 million people have died of COVID-19, and over 505 million cases have been reported worldwide as of 2022 (de Abreu et al., 2022).

There are plenty of good argumentative essay topics on health and fitness to choose from. You can write about a healthy lifestyle

Argumentative Research Paper Topics

There is no shortage of ideas when it comes to writing an argumentative research paper . The key is to find a topic that is interesting to you and that you can make a strong case for. Here are some potential topics to get you started:

  • Should the drinking age be lowered?
  • Should the voting age be lowered?
  • Should there be stricter gun control laws?
  • Should the death penalty be abolished?
  • Should abortion be legal?
  • Should same-sex marriage be legal?
  • Should marijuana be legalized?
  • Are humans causing climate change?
  • Is the welfare system effective?
  • Do schools need to do more to prevent bullying?

Whether you’re a diehard sports fan or someone who doesn’t really follow any particular teams, there’s no denying that sports can be a great source of debate. From which sport is the most exciting to watch to whether certain players or teams are truly the best in their respective leagues, there are plenty of topics to choose from when it comes to sports debates.

To help you get started, we’ve compiled a list of some potential sports debate topics. Whether you’re looking for something lighthearted or something a little more serious, we’re sure you’ll find something on this list that gets your blood pumping.

So without further ado, here are 20 sports debate topics to get you started:

  • Which sport is the most exciting to watch?
  • Are certain players or teams overrated?
  • Who are the best players in each sport?
  • Who are the biggest busts in each sport?
  • What are the best and worst moments in each sport?
  • Are there too many teams in each league? Not enough?
  • What changes would you make to each sport?
  • Which teams are due for a championship

Sports Persuasive Speech Topics

When it comes to giving a persuasive speech, there are many different topics that you can choose from. However, one topic that always seems to be popular is sports. Sports persuasive speech topics can be about anything related to sports, from the benefits of playing a particular sport to the dangers of not playing any sport at all.

  • Some good sports persuasive speech topics include:
  • The benefits of playing team sports
  • The importance of staying active and participating in physical activity
  • The dangers of using performance-enhancing drugs in sports
  • The negative effects of not playing any sport at all
  • Why children should be encouraged to play sports
  • How adults can benefit from playing sports

Informative Speech Topics about Sports

When it comes to choosing a topic for an informative speech, there are many directions you could go. You could choose to give a speech about a particular sport, or about the history of sports, or about some of the great athletes who have made their mark on the world of sports.

If you’re a fan of sports, then giving an informative speech about sports could be a great way to share your love of the game with others. There are so many different aspects to sports that you could focus on, from the rules of the game to the training and conditioning that athletes undergo. You could even give a speech about some of the great moments in sports history.

If you’re not a big sports fan, don’t worry – there are plenty of other topics you could choose for your informative speech. You could focus on the history of a particular sport, or on the evolution of sports over time. You could even choose to give a speech about some of the great athletes who have made their mark on the world of sports. No matter what angle you choose, there’s sure to be an informative speech topic about sports that will interest you and your audience

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student opinion

How Are You Staying Healthy and Fit?

Youth sports are canceled. Social Distancing is the norm. What are you doing to be physically active?

staying healthy and fit essay

By Jeremy Engle

Find all our Student Opinion questions here.

In “ Tears and Disbelief as Coronavirus Cancels Youth Sports ,” Joe Drape and David W. Chen write:

Little League baseball has shut down. Youth lacrosse and soccer clubs have suspended their seasons. Travel teams across all sports have been grounded. The coronavirus pandemic has done what generations of overbearing parents and coaches have failed to do: send millions of boys and girls to the sideline. The impact of the emerging health crisis was felt immediately at the high school level as state championships in basketball, ice hockey and wrestling were canceled from Montana to New Jersey. Hearts were broken. Tears were shed. At the youth level, an indefinite pause in practices, games and tournaments promises to upset the rhythms of countless families and deal a significant blow to the youth sports economy.

Does this account resonate with your own experience? How has the coronavirus affected your sports and fitness activities and routines? What are you doing to stay fit in a time of social distancing? Are you struggling to find ways to be physically active each day?

Anna Goldfarb provides practical advice in “ You Can Take Care of Yourself in Coronavirus Quarantine or Isolation, Starting Right Now. ”

“Trying to preserve some sense of normalcy is really important for people’s well-being,” said Dr. Russell G. Buhr, a pulmonologist at U.C.L.A. Health. Maintaining a routine, he said, like getting up and getting dressed and doing what you usually do, can positively affect mental health. “And good mental health promotes good physical health,” he added. But there’s more to do. Dani Johnson, a physical therapist at the Mayo Clinic Healthy Living Program, encourages people who are staying home to get creative. “Every little bit of movement counts,” she said. “So when we’re confined to our home, move, move, move.” You don’t need fancy equipment or a lot of time; you just need to weave exercise into your schedule.

Here are four practical suggestions from the article for maintaining your physical and mental health:

Right now, start bringing movement into tiny moments Next time you watch a TV show, get up and do some squats during the commercials, Ms. Johnson said. Do heel raises when you’re washing dishes. Do side lunges when you’re throwing clothes in the dryer. Knock out some push-ups when you’re waiting for a pot of water to boil. Dancing is also a great way to move your body. Turn on some music and boogie.

The article continues:

Get your heart rate up, multiple times a day “Stairs can be your cardiovascular best friend,” Ms. Johnson said. If you have access to stairs in your home or apartment, going up and down those stairs is a great way to get your blood pumping. For a great full-body home workout, you can do an entire circuit sequence for up to 30 to 45 minutes. If you are working movement into your daily tasks, she also suggests creating more activity while doing things you already need to get done. For example, if you’re carrying laundry upstairs, take an extra lap or two up and down the stairs to work in extra steps. “Every little bit counts toward a healthier you,” Ms. Johnson said. Dr. I-Min Lee, a professor of medicine at Harvard Medical School, recommends simple fitness exercises like marching in place, doing jumping jacks or jogging in place with high knees. Get out and walk, even for just 15 minutes “As long as the public health practitioners haven’t suggested a total lockdown, as long as you’re able to maintain a reasonable amount of distance and you’re being good about hand hygiene and especially if you’re staying completely home if you’re having any signs of illness, then getting outside for a walk is good ,” Dr. Buhr said. “It clears your mind, and it keeps you active.” Everyone should all aim for 150 minutes of physical activity every week, he said, but the amount of time you walk each day can vary. What counts is that you’re moving your body.

Many people want to keep fit, but have concerns about what is safe and what is not. In “ Exercising During Coronavirus: Can I Jog? Is That Water Fountain Safe? ” Gretchen Reynolds answers questions about staying in shape during the pandemic. Here are excerpts from four:

If I live in a community that is under a shelter-in-place order, can I run or walk outside? This answer is easy: yes. The San Francisco County health department’s order, which is likely to be a model for similar announcements, says that people may leave their homes “to engage in outdoor activity, provided the individuals comply with social distancing requirements as defined in this section, such as, by way of example and without limitation, walking, hiking, or running.” So, as long as you remain six feet away from other people (not counting those in your household), you can exercise outside. Can I use drinking fountains along my route? “We don’t have any data about how long the virus remains infectious on water fountains,” says Angela Rasmussen, a virologist with the Center for Infection and Immunity at Columbia University. “But, given their proximity to other people’s mouths and noses, I would say you should not.” If I am running the prescribed six feet behind someone on the path and they cough, will I jog right through their germs? The science about how long the novel virus remains in the air is still unsettled. (You can read about a new study of that issue here .) But it is conceivable that droplets containing the virus could linger long enough for you to breathe them in, Dr. Iwasaki says, if you closely follow someone who is ill and the wind does not disperse the germs first. This precise scenario remains unlikely but not impossible, so look for the “least-crowded paths” available, she says, and perhaps swerve aside if someone coughs or spits ahead of you. Should I take my shoes off before going in the house? “This is a good rule of thumb,” says Saskia Popescu, a senior infection-prevention epidemiologist at HonorHealth in Arizona. No one knows if the coronavirus sticks to shoes, she says, “but they carry a lot of gunk in general, so leave them at the door.”

Additionally, The Times also offers free workouts. The Scientific 7-Minute Workout is here and its six-minute variations here . And if you have a jump rope and reasonable coordination, you might try this half-hour routine .

Students, read ONE of the articles above in its entirety, then tell us:

How has the coronavirus affected your physical routines and activities? Do you participate in youth sports? If so, how did you react to the news that they had been canceled?

How important to you is being physically active and fit? Dr. Russell G. Buhr says that maintaining a routine can positively affect mental health. Do you agree? What are the benefits to regular physical activity in your own life?

What are you doing to stay fit in a time of social distancing? Dancing? Stretching? Using a fitness app? How successful are your new routines?

Are you struggling to find ways to keep physically active each day? Which of the recommended physical activities described in the articles will work best for you? Do you have any exercise hacks to recommend to others?

What questions do you still have about exercise and the coronavirus?

Students 13 and older are invited to comment. All comments are moderated by the Learning Network staff, but please keep in mind that once your comment is accepted, it will be made public.

Jeremy Engle joined The Learning Network as a staff editor in 2018 after spending more than 20 years as a classroom humanities and documentary-making teacher, professional developer and curriculum designer working with students and teachers across the country. More about Jeremy Engle

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staying healthy and fit essay

What did you play in your sports period at school? Was it football, Cricket, Badminton, or any other sports? Maintaining good physical health requires you to take good care of your body and in most cases, your mental fitness also. From an early age, we are taught how to take care of our health and fitness. School students are often encouraged to write an essay on health and fitness, where they must come up with ideas about how to keep themselves physically and mentally fit and the benefits of a healthy life. Well, if you have not, you need not to worry. I’ve got your back. I’ll be providing you with a detailed explanation about staying fit and how you can add them to your essay on health and fitness. Stay tuned! 

Table of Contents

  • 1 Essay on Health and Fitness in 100 Words
  • 2 Essay on Health and Fitness in 200 Words
  • 3 Essay on Health and Fitness in 300 Words

Also Read: Best Fitness Exercises for Students Studying Abroad

Essay on Health and Fitness in 100 Words

Also Read: 7 Ways on Which Good Mental Health Leads to Good Physical Health

Essay on Health and Fitness in 200 Words

‘It is health that is real wealth and not pieces of gold and silver.’ – Mahatma Gandhi

Essay on Health and Fitness in 300 Words

Related Articles

To write an essay on health and fitness, you are required to describe how one can achieve his or her fitness goals. The health and fitness lifestyle depends on three factors; physical exercise, balanced diet and adequate rest. To achieve a healthy and fit life, you must focus on all these aspects. Describe them in detail and provide a positive conclusion.

Regular exercise boosts cardiovascular exercises, strength training, or flexibility workouts, enhances cardiovascular health, and strengthens muscles. A balanced and nutritious diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is necessary. Adequate and quality sleep is crucial for physical recovery, cognitive function, and emotional well-being. The release of endorphins during physical activity helps reduce stress, anxiety, and depression, promoting a positive mindset. Health and fitness are not isolated concepts but interconnected elements of a holistic lifestyle. 

When on a diet, consider these fat-free foods: Beans and legumes, fruits, vegetables, whole grains, fish, skim milk, egg whites, and yoghurt.

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  • Healthy Lifestyle Essay


Essay on Healthy Lifestyle

The top secret of being physically fit is adopting a healthy lifestyle. A healthy lifestyle includes regular exercise, a healthy diet, taking good care of self, healthy sleep habits, and having a physically active daily routine. Lifestyle is the most prevailing factor that affects one’s fitness level. A person leading a sedentary lifestyle has a low fitness level whereas living a healthier life not only makes a person fit but also extends life. Good health has a direct impact on our personality. A person with a good and healthy lifestyle is generally more confident, self-assured, sociable, and energetic.

A good and healthy lifestyle allows one to relish and savor all the pleasures in life without any complications. Even all the wealth is less valuable when compared to sound health. Having all the luxuries in the world does not fulfill its purpose when one is continuously ill, depressed, or suffering from a significant health complication. A healthy person has a clear and calm perception of everything without prejudice. His actions and decisions are more practical and logical and are hence more successful in life.

A good habit is a key factor for a healthy lifestyle. To maintain a stable body and mind, one needs to inculcate good habits. Waking up early in the morning, regularly exercising or a good morning walk helps to keep our body energetic and refresh our mind. Maintaining a balanced and nutritious diet throughout the day is vital for maintaining a good lifestyle. Too much indulgence in alcohol or smoking excessively is not at all appropriate for a healthy lifestyle.


Self-discipline is important for maintaining a good lifestyle. When we are self-disciplined then we are more organized and regular in maintaining good health. A disciplined life is a regulated life. A man without discipline is a ship without a rudder. Discipline needs self-control. One who cannot control himself can seldom control others. The level of discipline and perseverance largely determines a person’s success. Self-discipline is the act of disciplining one’s own feelings, desires, etc. especially with the intention of improving oneself. It strengthens our willpower. The stronger our will power the positive will be our decision. It enables us to conquer our own self.


Punctuality is the habit of doing things on time. It is the characteristic of every successful person and everyone must observe punctuality in order to win success in life. Punctuality is necessary for maintaining a healthy lifestyle. It should become a habit with us. A punctual person is able to fulfill all his responsibilities and hence is treated with respect in society. It is needed in every walk of life.

Diet is an important component for overall fitness and works best in combination with exercise. A balanced diet and exercise regularly help to maintain good health. It is necessary to reduce weight if one is overweight or obese, failing which one cannot be physically fit for long. For people with obesity, more exercise and a strict regime are necessary, preferably under guidance. There are many ways of making the diet healthier.

Use less sugar and salt while cooking food.

Use less oil while cooking. Avoid deep-frying as much as possible. 

Eat more fruits daily. They provide more vitamins and minerals to our bodies.

Add sprouts of gram and moong dal to at least one meal in a day. Add fiber to your diet. Use whole grains instead of polished cereals. Eat lots of salad and yogurt.

Eat fermented food regularly. Fermented food contains many useful bacteria that help in the process of digestion.

Prevention of Lifestyle Diseases

By adopting a healthy lifestyle one can avoid lifestyle diseases. The following are some ways in which we can prevent lifestyle diseases.

Eat a balanced diet that contains important nutrients. One must include more fresh fruits and green vegetables in the diet. Refrain from eating junk food. Stay away from foods that contain large amounts of salt or sugar.

Exercise regularly. Spend more time outdoors and do activities such as walking, running, swimming, and cycling.

One must avoid overindulgence in alcohol, junk food, smoking, and addiction to drugs and medicines.

Avoid spending too much on modern gadgets like mobile phones, laptops, televisions, etc. Spend time on these gadgets for short intervals of time only.

Set a healthy sleeping routine for every day. Waking early in the morning and going to bed early at night should be a daily habit. Lead an active life.

Unhealthy Lifestyle

Bad food habits and an unhealthy lifestyle such as less or no physical activity may lead to several diseases like obesity, high blood pressure or hypertension, diabetes, anemia, and various heart diseases. An unhealthy lifestyle reduces productivity and creativity in a person. It also adversely affects moods and relationships. It leads to depression and anxiety in human beings.

Maintaining a healthy lifestyle not only makes a person confident and productive but also drives him to success. A person with a healthy lifestyle will enjoy both personal and social life.


FAQs on Healthy Lifestyle Essay

What Do You Understand about a Healthy Lifestyle?

A healthy lifestyle is a lifestyle that includes regular exercise, a healthy diet, taking good care of self, healthy sleep habits and having a physically active daily routine.

How is Punctuality Important for Maintaining a Healthy Lifestyle?

Punctuality is the habit of doing things on time. It is the characteristic of every successful person and everyone must observe punctuality in order to win success in life. It should become a habit with us. A punctual person is able to fulfil all his responsibilities and hence is treated with respect in society. It is needed in every walk of life.

What Happens When One Does Not Maintain a Healthy Lifestyle?

When one does not maintain a healthy lifestyle then several diseases like obesity, high blood pressure or hypertension, diabetes, anaemia and various heart diseases can occur. An unhealthy lifestyle reduces productivity and creativity in a person. It also adversely affects moods and relationships. It leads to depression and anxiety in human beings.

What are the Main Factors that Determine a Good and Healthy Lifestyle?

In order to maintain a good and healthy lifestyle, one must be self-disciplined, self-motivated, maintain punctuality and have good habits like waking early in the morning and maintain a regular fitness regime and a balanced and nutritious diet.

Is writing an essay hard?

Essay writing is a difficult task that needs a great deal of study, time, and focus. It's also an assignment that you can divide down into manageable chunks such as introduction, main content, and conclusion. Breaking down and focusing on each individually makes essay writing more pleasant. It's natural for students to be concerned about writing an essay. It's one of the most difficult tasks to do, especially for people who aren't confident in their writing abilities. While writing a decent essay is difficult, the secret to being proficient at it is reading a lot of books, conducting extensive research on essential topics, and practicing essay writing diligently.

Why is it important for one to aspire to have a healthy lifestyle?

A healthy lifestyle is an important way for reducing the occurrence and impact of health problems, as well as for recovery, coping with life stressors, and improving the overall quality of life. An increasing collection of scientific data suggests that our habits have a significant impact on our health. Everything we eat and drink, as well as how much exercise we get and whether we smoke or use drugs, has an impact on our health, not just in terms of life expectancy but also in terms of how long we may expect to live without developing chronic illness. A large proportion of fatalities are caused by conditions such as heart attacks, stroke, diabetes, joint disease, and mental illness. A healthy lifestyle can help to avoid or at least delay the onset of many health issues.

How to download the Essay on Healthy Lifestyle from the Vedantu website?

The Essay on Healthy Lifestyle, which is accurate and well-structured, is available for download on the Vedantu website. The Essay is accessible in PDF format on Vedantu's official website and may be downloaded for free. Students should download the Essay on Healthy Lifestyle from the Vedantu website to obtain a sense of the word limit, sentence structure, and fundamental grasp of what makes a successful essay. Vedantu essay is brief and appropriate for youngsters in school. It is written in basic English, which is ideal for kids who have a restricted vocabulary. Following the Vedantu essay ensures that students are adequately prepared for any essay subject and that they will receive high grades. Click here to read the essay about a healthy lifestyle.

Who prepares the Essay for Vedantu?

The Essay on Healthy Lifestyle designed for the Vedantu is created by a group of experts and experienced teachers. The panel of experts has created the essay after analyzing important essay topics that have been repeatedly asked in various examinations. The Essays that are provided by Vedantu are not only well-structured but also accurate and concise. They are aptly suited for young students with limited vocabulary. For best results, the students are advised to go through multiple essays and practice the topics on their own to inculcate the habits of time management and speed.

What constitutes a healthy lifestyle?

Healthy life is built on the pillars of a good diet, frequent exercise, and appropriate sleep. A healthy lifestyle keeps people in excellent shape, it also gives you more energy throughout the day, and lowers your chance of developing many diet-related chronic diseases. Healthy living is considered a lifestyle choice that allows you to enjoy more elements of your life. Taking care of one's physical, emotional, and spiritual well-being is part of living a healthy lifestyle.

Good Nutrition, Eating Right and proper diet.

Getting Physically Fit, Beneficial Exercise and working out often.

Adequate rest and uninterrupted sleep.

Proper Stress Management.

Self-Supportive Attitudes.

Positive Thoughts are encouraged.

Positive Self-Image and body image.

Inner Calmness and peace.

Openness to Your Creativity and Self-care.

Trust in Your Inner Knowing and your gut feeling.

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Essay On Health And Fitness – 10 Lines, Short And Long Essay For Kids

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Key Points To Remember When Writing An Essay On Health And Fitness For Lower Primary Classes

10 lines on health and fitness for kids, paragraph on ‘health and fitness’ for children, essay on ‘health and fitness’ in 100 words for kids, long essay on ‘importance of health and fitness’ for children, what will your child learn from this essay.

Essay writing is essential to inculcate critical thinking among kids from a very young age. Essays help build a rich vocabulary and push students to analyse arguments in a given topic to come up with stronger positions and definitive perspectives. An essay on health and fitness in English will help your kid stay informed about everything that falls under this topic to build a strong understanding for future references. Your kids will learn new health-related words in this process, and the association with a particular essay will help them retain them for a long. An essay on health and fitness for classes 1, 2 and 3 will sharpen your kid’s memory and strengthen creativity while improving written and verbal communication skills.

While writing an essay on health and fitness, students of lower primary classes might find it helpful to remember the overall idea of the essay through short vital points. Here is a guide to writing an essay on health and fitness for kids:

  • At first, let your kid gather ideas they want to write on health and fitness.
  • Let your child write down the ideas to create an outline of all necessary points to be included in the paragraph.
  • Help your child construct easy, short, and simple sentences from the pre-created outline.
  • Motivate your kid to describe all points and not elaborate on a single idea to maintain the word count.
  • Help them maintain the writing flow to cherish the essay writing process.
  • Ask them to mention the importance of good health, the procedure to maintain fitness, the consequences of an unfit body, etc.

Essay On Health And Fitness For Lower Primary Classes

Here are a few lines on health and fitness to understand the vitality of health. This will give your kid an overall idea about writing an essay for classes 1 and 2 on health and wellness:

  • Health is of utmost importance in everyone’s life.
  • Health is wealth and is more important than money.
  • Having good health is a synonym for being physically and mentally fit.
  • We should not ignore our health, and always stay alert in case we feel uneasy.
  • We should exercise regularly to stay healthy.
  • We should take care of our mental health by practising meditation.
  • We should replace junk food with nutritious food to stay healthy.
  • It is a good idea to avoid packaged and fast food, as they don’t help us stay healthy.
  • We should drink enough water every day to maintain good health.
  • We can only enjoy our lives if we care for our health and stay fit.

Children can only understand the importance of staying fit and healthy if they are introduced to health benefits and encouraged to adopt healthy habits at an early age. Here we will help your child write an essay on health and fitness in 100 words:

It is right to say that health is wealth. Good health is a must to enjoy the simplicity of life. One cannot take part in all the fun things to do in life if one is not healthy. Mental health also plays a significant role in determining our state of health. We need to exercise, eat healthy food, drink a lot of water daily, meditate, and allow positive thoughts to take care of both physical and mental health. Balancing mental and physical health is essential to leading a healthy life. We should avoid factors that stress us and always eat fresh fruits and vegetables and drink lots of water to stay hydrated. Apart from these factors, taking proper rest and having 7-8 hours of sleep every night is necessary for good health.

As children grow older, they gain the capacity to write longer paragraphs in an articulate and informed manner. Here, we will guide you to write an essay for classes 1, 2 and 3 on health and fitness.

Health is indeed an essential wealth to acquire. We can earn money, live a lavish lifestyle, own properties, and build houses, and yet cannot enjoy any of them if we are deprived of health. Staying healthy physically and mentally is a huge deal as the ideal balance between both will encourage us to work hard. To ensure physical fitness, we need to exercise daily and remain active. On top of that, we should strictly avoid junk food and eat fresh fruits and vegetables daily to maintain fitness. We must also drink the right amount of water, which is essential in order to maintain good health. All of these habits boost our immunity and make us physically fit. 7-8 hours of sleep every night is beneficial for health. Taking good care of our bodies and minds will help us build a pleasant future.

This long essay for class 3 on the importance of health and fitness will give your kids a broad perspective on this topic. They will be able to craft a detailed essay on the topic of health and fitness.

Why Are Health And Fitness So Important?

“Health is wealth” is a famous proverb that should be regarded as life’s mantra. There cannot be anything more precious than health. You cannot enjoy your money, property, or job without proper health. Good health helps in motivating us to work hard and achieve our goals.

Factors That Affect Our Health And Fitness

Staying healthy refers to being both mentally and physically fit. Having oily, unhealthy junk food and drinking inadequate water can seriously affect our health. Moreover, we might face serious health issues if we do not participate in physical activity such as exercise and yoga. Furthermore, we can lose out on immunity without proper intake of fresh fruits and vegetables and due to uncontrolled indulgence in fast foods. An improper sleep cycle can also cause havoc on our health, and sleeping less than 8 hours can affect our mental and physical well-being. Positive thinking is another crucial factor in keeping yourself mentally healthy. The mind is our source of motivation, and drives us to be physically fit too. Surrounding ourselves with negativity will hamper our whole outlook on life and steer us in the wrong direction. So, give your mind the food of positive and happy thoughts to be the master of your game.

How Can You Stay Healthy And Fit?

Consider the following tips in order to stay healthy:

  • Balanced Diet – One must take various constituents of food in a proportionate quantity containing an appropriate ratio of proteins, carbohydrates, and fats ideal for the individual.
  • Active Lifestyle – School children should walk more instead of being driven to a destination within walking distance. Use stairs more often instead of elevators. Indulge in outdoor games than watching TV or scrolling through social media, and lead an active lifestyle.
  • Yoga And Exercises – Stress and tension can lead to gaining weight. Therefore calorie-burning exercises, yoga, running, etc., can be beneficial to stay fit.
  • Meditation – Meditation helps to calm your mind down and focus on yourself. This mental exercise can help drive away stress and anxiety, keep your mind fresh, and positively impact your well-being.
  • Avoid Fatty Foods – Fats tend to accumulate in the body and impact the inner functionality of our system. Therefore, consuming the right amount of fatty food is necessary to control obesity and have a healthy lifestyle.

This composition will help your child realise the value of staying fit and healthy. They will understand the practices to be followed even after growing up.

Without health, nothing can be accomplished, and no accomplishment can be enjoyed. So, make sure to eat healthy food, and feel healthy for a wonderful life.

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Essay on Health and Fitness

Students are often asked to write an essay on Health and Fitness in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Health and Fitness


Health and fitness are vital for a happy life. They are like two sides of the same coin. If we are healthy, we can enjoy our life. Fitness, on the other hand, helps us stay active.

Importance of Health

Good health helps us perform our tasks with ease. A healthy person can study well, play, and do their chores efficiently. However, poor health can hinder these activities.

Role of Fitness

Fitness is about being physically active. Regular exercise strengthens our muscles, improves heart health, and boosts our mood. It can also prevent various diseases.

In conclusion, health and fitness are essential for a fulfilling life. We must strive to maintain them for our well-being.

Also check:

  • 10 Lines on Health and Fitness
  • Paragraph on Health and Fitness
  • Speech on Health and Fitness

250 Words Essay on Health and Fitness

Introduction to health and fitness.

Health and fitness are two interrelated concepts that significantly influence our overall well-being. Health, a state of complete physical, mental, and social well-being, is not merely the absence of disease. Fitness, on the other hand, is the ability to perform daily tasks efficiently without undue fatigue.

The Importance of Health and Fitness

In the modern world, the importance of health and fitness cannot be understated. Sedentary lifestyles, unhealthy diets, and increasing stress levels have led to a rise in lifestyle diseases. Regular exercise and a balanced diet are vital to maintaining good health and high fitness levels, which can ward off these diseases.

The Interplay between Health and Fitness

Health and fitness are intricately linked. Good health allows for increased fitness levels, and high fitness levels, in turn, contribute to better health. For instance, regular exercise can help control weight, combat health conditions, and boost mood and energy.

Role of Discipline in Health and Fitness

Discipline plays a crucial role in maintaining health and fitness. Regular workout routines, balanced diets, adequate sleep, and stress management techniques are all part of a disciplined lifestyle that promotes health and fitness.

In conclusion, health and fitness are essential for a happy and productive life. They are not just about physical well-being, but also about mental and social well-being. Achieving health and fitness requires discipline, effort, and a commitment to making long-term lifestyle changes.

500 Words Essay on Health and Fitness

Health and fitness are two sides of the same coin, each playing a pivotal role in the overall well-being and functioning of an individual. The importance of these components has been accentuated in the modern world, where sedentary lifestyles and unhealthy eating habits have become the norm.

The Interplay of Health and Fitness

Health, as defined by the World Health Organization, is not merely the absence of disease or infirmity, but also the complete state of physical, mental, and social well-being. Fitness, on the other hand, is a state where you are not just physically healthy, but also have the endurance, flexibility, and strength to meet the demands of daily life.

It’s crucial to understand that health and fitness are interdependent. A high level of fitness often equates to a robust immune system, lower risk of chronic diseases, and improved mental health. Conversely, poor health can make it challenging to maintain an adequate fitness level.

The Role of Lifestyle in Health and Fitness

Lifestyle plays a significant role in shaping our health and fitness. Sedentary behavior, unhealthy dietary habits, and stress are some of the common lifestyle factors that adversely affect our health and fitness levels.

Regular physical activity is a cornerstone of fitness. It not only helps in maintaining a healthy weight but also reduces the risk of various diseases. Additionally, exercise has been linked to improved mental health by reducing symptoms of depression and anxiety.

A balanced diet is another essential aspect of maintaining health and fitness. It provides the necessary nutrients required for the body to function optimally, contributes to a healthy weight, and reduces the risk of chronic diseases.

Challenges and Solutions

Despite the known benefits of health and fitness, many individuals face challenges in adopting a healthy lifestyle. Lack of time, motivation, and accessibility to healthy food and fitness facilities are some common barriers.

However, these challenges can be overcome with the right strategies. Time management and prioritization can help in carving out time for exercise. Setting realistic goals, finding an activity you enjoy, and seeking social support can enhance motivation. As for accessibility, exploring local resources, home workouts, and preparing meals in advance can be beneficial.

In conclusion, health and fitness are crucial elements in our lives that directly influence our quality of life. They are interconnected, with each influencing and supporting the other. By adopting a healthy lifestyle that includes regular physical activity and a balanced diet, we can improve our health and fitness levels. Despite the challenges, with the right strategies and mindset, we can overcome these barriers and pave the way for a healthier and fitter life.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

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Why should I move more and eat better?

Should i talk to a health care professional before starting a physical activity program, how much physical activity do i need, how can i handle roadblocks to becoming more active, how can i eat healthier, how can reading the nutrition facts label help me, how can i handle roadblocks to healthy eating, how can i eat well when away from home, i can do it, clinical trials.

Eating foods that are good for you and staying physically active may help you reach and maintain a healthy weight and improve how you feel. You also may find that moving more and eating better could help you keep up with the demands of your busy life and be there for the people who depend on you.

In addition to helping you reach and maintain a healthy weight, staying active and eating better may lower your chances of developing

  • type 2 diabetes , or high blood sugar
  • high blood pressure
  • kidney disease
  • heart disease
  • certain kinds of cancer

But improving your health isn’t the only reason to move more and eat better. You may also

  • have more energy for work, play, and family
  • feel better about yourself
  • manage stress better
  • set a good example for your children, friends, and other family members
  • tone your body—without losing your curves

Your family, friends, and coworkers can be a great source of support as you work to adopt healthier habits. Ask them to join your efforts. Being healthy is important for them, too. By making healthy choices together, you may find it’s easier to move more and eat better.

Most people don’t need to see a health care professional before starting a less intense physical activity, like walking . However, if you have chronic conditions, such as diabetes—or symptoms of chronic conditions—talk with a health professional about the type and amount of physical activity that’s best for you.

Two women walking outdoors carrying water bottles

To maintain or improve your health, aim for 150 minutes per week—or at least 30 minutes on all or most days of the week—of moderate physical activity. Moderate activities are ones that you can talk—but not sing—while doing, such as brisk walking or dancing. These activities speed up your heart rate and breathing.

If you haven’t been active, work slowly toward the goal of 150 minutes per week. For example, start out doing light or moderate activities for shorter amounts of time throughout the week. You can gain some health benefits even if you do as little as 60 minutes of moderate physical activity a week.

For best results, spread out your physical activity throughout the week. Even 10 or 15 minutes at a time counts. And any amount of physical activity is better than none at all.

To lose weight and keep it off, you may need to be even more active. Shoot for 300 minutes per week, or an hour a day 5 days a week. On at least 2 days per week, also try activities that strengthen your muscles . Examples of these activities include workouts using hand weights or rubber strength bands.

Becoming more active isn’t easy. Different people may have different reasons for finding it hard to get moving. If some of the roadblocks below sound familiar, try the suggested tips to help you overcome them.

“I don't have time.”

Try sneaking a few minutes of physical activity at a time into your day. Get started by making these small changes in your daily routine:

  • Break your physical activity up into two or three 10-minute walks a day, if you can do so safely near work or home.
  • Take regular breaks from sitting at the computer or watching TV. Get up, move, and stretch by lifting your hands over your head. Twist side to side.
  • Schedule time to be active as you would a hair or work appointment, and stick to your plan.

“I'm going to ruin my hairstyle.”

If you avoid being active because you don’t want to ruin your hairstyle, try

  • a natural hairstyle, short haircut, braids, twists, locs, or wigs
  • wrapping a scarf around your hair; when you’re done with your workout, remove the scarf and let your hair air dry.

“It costs too much.”

You can be active without spending a lot of money—or any money at all:

  • Look for free or low-cost classes and activities in your community.
  • Walk in a mall, or walk or jog in a park or on a school track.
  • Gather friends and neighbors from your apartment complex and hold regular group workout sessions.
  • Find workout videos online and on YouTube if you have internet service—or DVDs at the library—and work out at home.

“Physical activity is a chore.”

Some people may be put off by physical activity, especially if they haven’t been active for a while or got hurt and are afraid of getting injured again. However, with some planning and effort, physical activity can be enjoyable:

  • Try being active with your kids—walk, jump rope, play flag football or tag, or toss a softball. Children should get an hour of physical activity each day.
  • Get a friend or family member to go biking or take a dance class with you. You can cheer each other on, have company, and feel safer when you’re outdoors.
  • Enjoy friendly competition with family and friends by setting a weight-loss challenge or entering a walking, biking, or running event for a worthy cause.

Four adults and two children strolling along a wooded trail

An example of a healthy meal includes vegetables, fruits, and small portions of protein and whole grains. These foods provide fiber and important nutrients such as vitamins and minerals. When planning meals for you and your family, think about including

  • a salad or other different-colored vegetables, such as spinach; sweet potatoes; and red, green, orange, or yellow peppers
  • fat-free or low-fat milk and milk products, or nondairy products such as almond or rice milk
  • different-colored fruits, including apples, bananas, and grapes
  • lean beef, pork, or other protein foods, such as chicken, seafood, eggs, tofu, or beans
  • whole grains such as brown rice, oatmeal, whole-wheat bread, and whole-grain cornmeal

Treats are okay if you have them once in a while. Just don’t eat foods such as candy, ice cream, or cookies every day. Limit sweet treats to special occasions, and keep portions small. Have one cookie or piece of candy, rather than trying every kind.

Remember that alcohol, juices, soda, and other sweet drinks have a lot of sugar and calories.

If you can’t have milk or milk products because you have trouble digesting lactose , the sugar found in milk, try lactose-free milk or yogurt. Besides milk and milk products, you can get calcium from calcium-added cereals, juices, and drinks made from soy or nuts. Eating dark green leafy vegetables such as collard greens and kale, and canned fish with soft bones like salmon, can also help you meet your body’s calcium needs.

Reading the information on the Nutrition Facts label can help you choose foods high in fiber, vitamins, and minerals; and low in sodium , added sugars , and unhealthy fats, which federal dietary guidelines (PDF, 3.94 MB) recommend Americans limit.

Nutrition Facts label

The U.S. Food and Drug Administration (FDA) Nutrition Facts label appears on most packaged foods and tells you how many calories and servings are in a box, can, or package. The label also shows how many nutrients are in one food serving. The FDA made changes in 2016 to update the Nutrition Facts label .

Eating healthy foods may seem hard when you don’t have time to cook or are on a tight budget. Try these tips to get past roadblocks that may keep you from eating well:

“I don't have time to cook healthy meals; I don’t really know how to cook.”

Eating healthy doesn’t have to take a lot of time. Nor do you need to be a chef to prepare healthy meals. Here are ways you and your family can eat better without spending a lot of time preparing meals:

  • Buy frozen or precut veggies and add them to a salad or veggie wrap with pita bread for a quick meal. Or microwave the veggies and add them to whole-grain pasta.
  • When you cook, make enough for extra meals. Casseroles with veggies and whole grains, and a whole cooked chicken, may last a few days so you don’t have to cook another meal every day. Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.
  • If you don’t feel comfortable cooking, try something easy, like combining your favorite fresh, frozen, or canned veggies to make a stir-fry. Check out websites , videos, and online blogs for more recipe ideas as your confidence builds.

Mother, father, and daughter preparing vegetables in a kitchen

“Eating well costs too much.”

You don’t have to spend a lot of money to eat well :

  • Avoid buying single portions of snacks, yogurt, and other foods, which costs more. Instead, buy in bulk or larger sizes and divide into smaller portions as needed.
  • Check newspaper ads for food sales. Clip coupons or print them from websites.
  • Buy fruits and vegetables in season, when they’re cheaper.
  • Try canned beans such as black, butter, kidney, pinto, and others. They’re loaded with protein, cost less than meat and fish, and make quick and easy additions to your meals.

Here are some ways to make healthy food choices when you’re on the go:

  • Avoid heavy gravies, salad dressings, or sauces. Leave them off or ask for them on the side so you can control how much you eat.
  • Try to avoid fried foods and fast food. Instead of fried chicken, order baked, broiled, or grilled chicken, or a turkey sandwich with whole-grain bread.
  • Share a meal with a friend or take half of it home.
  • Take healthy snacks with you to work, such as apples or fat-free yogurt with fruit.

Set specific goals and move at your own pace to reach them. For example, instead of “I’ll be more active,” set a goal such as “I’ll take a walk after lunch at least 2 days a week.” Ask your family, friends, and coworkers to help you. They can join you, cheer you on, help you get back on track after a setback, and be there to celebrate your successes!

No matter what, keep trying. You can do it!

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you .

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at .

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.

The NIDDK would like to thank: Anne E. Sumner, M.D., NIDDK; National Institute of Minority Health and Health Disparities (joint appointment)

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Essay on Health and Fitness for Children and Students

staying healthy and fit essay

Table of Contents

The maintenance of health and fitness helps a person to be in the general state of health and well-being. It provides ability to perform physical actions without being tired or restless. However, the maintenance of health and fitness requires regular physical exercise with balanced diet.

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It is very necessary for all to maintain their health and fitness in order to be fit, healthy, fearless of diseases, and get so many other benefits. Now-a-days, teachers generally assign their students to write some paragraphs or full essay on any topic to enhance their English writing skill and knowledge as well as spread awareness.

Following are some paragraphs, short essays and long essays on health and fitness to help students in completing their task. All the health and fitness essay are written very simply. So, you can select any essay according to your need and requirement:

Long and Short Essay on Health and Fitness in English

Health and fitness essay 100 words – sample 1.

A person with good health and fitness becomes able to live his/her life to its fullest extent. It is very important for a person in life to be physically and mentally fit to live a healthy and happy life. Healthy and fit people become less prone to the medical conditions.

Fitness does not mean to be physically fit only, it also means with healthy mental state of the person. One can get healthy mental state if he/she becomes physically fit. The simple way to remain healthy and fit is having stress free mind with regular exercise and balanced diet. People who maintain their ideal weight become less prone to the cardiac and other health problems. People who are physically active can easily maintain a relaxed state of mind. Healthy and fit people can easily face all the ups and downs of their life and less affected by any drastic change.

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Health and Fitness Essay 150 words – Sample 2

People are being more conscious towards their health and fitness as time changes. Male wants to have a muscle bound body whereas female a slim and trim look. Everybody is doing lots of struggle on daily basis to achieve a perfect body. Getting healthy and fit body and mind requires lots of patience, time, commitment, goal, believe, and a strong mind to face all the struggles. Some people have ability to maintain fitness on their own however some need a good qualified personal trainer to take care of the daily exercises and diet. People who are in corporate businesses have very little movement and lot of sitting all through the day. That’s why they face being overweight, obese, lazy, and tired. It is proved with studies that people who are more fit and healthy achieve greater success in life.

Health and Fitness Essay 200 words – Sample 3

Health is a very important aspect in the life of everyone. Nothing is more important than health and fitness for any human being. Healthy and fit people really enjoy their life very happily and peacefully. An unhealthy person cannot enjoy life in full extent.

He/she cannot enjoy eating, watching sports, or other luxury of the life. It is truly said by our elders that health is wealth. In order to maintain good health we need to properly take care of the hygiene and sanitation all around us. We have to eat healthy and complete food in timely manner.

We should eat green and fresh vegetables, milk, fresh fruits, egg, etc. Our body need sufficient amount of proteins, minerals and vitamins on daily basis to be fit and healthy. Together with the healthy food and physical activities we need to maintain cleanliness in our home and surrounding areas including our personal cleanliness.

The maintenance of physical and mental fitness is very important for a person needed to be successful and do best to the society. It is truly said by the Buddha about health and fitness that, “To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear”.

Health and Fitness Essay 250 words – Sample 4

Most of the common people never realize the importance of being healthy and fit. They generally underestimate the importance of good health as they never know the advantages of it. We all know that health is wealth but only few people follow it in their life. Being healthy and fit, helps us in carrying out our daily tasks. Being healthy is not only a body free of diseases, but it also means to have a tensionless mind. If a person has unhealthy mind, he cannot has an unhealthy body.

Good health of both, body and mind helps us to get success in life and enjoy it in full extent. Good mental health makes us feel like a well-being and healthy body gives us physical strength and confidence. Good physical health helps us in our trouble times whereas poor physical becomes more weak and prone to diseases.

We need to be aware about all the points of how to keep us healthy both physically and mentally. Some people know well about how to keep their body neat, clean and healthy however they carry some tensions in their mind, so they always lack of being fit. Mental tension gradually deteriorates the good condition of body and makes it weak. People, who are serious about their health and fitness, do exercises on daily basis and eat healthy food in timely manner. They are much conscious about their health and avoid being lazy, eating unhealthy food and sedentary life.

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Health and Fitness Essay 300 words- Sample 5

Now-a-days, people have been so busy in their hectic life style and do not have time to keep themselves healthy or stay fit. It is the fact that we must eat healthy, practice cleanliness and involve in daily physical exercises in order to remain healthy and fit. As we know that there is no alternate to the hard work, in the same way there is no alternate to the health and fitness. Health and fitness is the combination of healthy living with healthy lifestyle. Psychological health is very necessary with the physical health of a person in order to be healthy and fit. We need to eat healthy food and do physical exercises on daily basis in order to remain physically healthy however we need to think positive to remain mentally healthy.

We need to get self motivated as well as take part in the fitness-style activities. We should take our fitness as the matter of every-day routine. Being fit should be our first aim of living a healthy lifestyle. It doesn’t require exercising for hours, just a small amount of exercise and healthy food on daily basis is enough to maintain the health and fitness.

We should keep our eyes always open and select stairs instead of the elevator, use cycle instead of car or bike for nearby areas, walk to the next bus stop, etc creates really a big difference. Being involved in daily physical exercises not only keep us fit but also improve our lifestyle and healthy living. It increases our energy level and thus confidence level.

We should enjoy spending hours on morning walk, running, working out at the gym or other physical activities to keep body functioning well as well as improve muscle endurance. We should eat fresh cooked food instead of stale food in order to remain away from the digestive disorders.

Health and Fitness Essay 400 words- Sample 6


Health and fitness is the state of being healthy both, physically and mentally. Regular exercises and balanced diet can improve health and fitness of a person. We can define health as the state of complete mental, physical and social well-being of a person. It is not only the absence of illness, diseases or infirmity. We can define the fitness of any person as the ability to meet demands of the environment.

How to Maintain Health and Fitness

There are various ways we can keep us healthy and fit if we follow regularly the following:

  • We should regularly involve in the daily physical exercises by getting some time from our much hectic schedule. 30 to 60 minutes of exercise on daily basis or five to six times a week is ideal for anybody to remain fit.
  • Healthy and clean food in right amount and at right time is very necessary for a person to stay healthy and fit. Healthy nutrition with high-fiber, low-fat, high protein, and rich source of vitamins and minerals is the key to good health.
  • In order to get fit and healthy, good sleeping pattern is very necessary for any person. We need to maintain a discipline in our daily routine and focus on good sleeping pattern which must start and end at right time. Taking quality sleep of eight hours each night boosts our immune system and helps in preventing cardiovascular diseases as well as improves mood. Inadequate sleeping pattern leads to the sleep disorders and various mental disorders.

Importance of Health and Fitness

Health and fitness is very important for people who want to live a healthy life very happily and peacefully. A healthy and fit person is only capable to live life to its fullest extent. We can say a person healthy and fit if he/she is physically and mentally fit. Physically and mentally fit people become less prone to the medical conditions. Health and fitness of any person helps in:

  • Decreases the risk of diseases (high blood pressure, diabetes, coronary heart diseases, colon cancer, osteoporosis, obesity, stroke, breast cancer, etc).
  • Make them feel better both, physically and mentally.
  • Improves their confidence level.
  • Heals injuries soon.
  • Helps to live longer by adding years to the life.
  • Reduces stress and improves quality of life.
  • Reduces anxiety level, stress, and feelings of depression.

Conclusion : Regular physical activities and routine exercise is very necessary for the people of all age group especially younger generations. Health and fitness brings happiness in the life and helps a person to live stress free and disease free life.

Helpful Resources on Health and Fitness

FAQs on Health and Fitness

What is health and fitness.

Health and fitness refer to physical well-being and the ability to perform daily activities with vigor. It encompasses a balanced diet, regular exercise, and mental stability.

What are health and fitness benefits?

Benefits include reduced risk of chronic diseases, enhanced mood and mental health, and improved longevity and quality of life.

How do you maintain good health and fitness?

Maintain a balanced diet, engage in regular physical activity, manage stress, and have regular health check-ups.

What are the 4 types of fitness?

The four types are cardiovascular endurance, muscular strength, flexibility, and muscular endurance.

What is health and fitness for life?

It means adopting lifelong habits that promote overall well-being and physical resilience, ensuring a better quality of life.

How is health and fitness important?

Health and fitness enhance mental and physical performance, reduce health risks, and improve overall well-being and life satisfaction.

What is the short note on health and fitness?

Health and fitness are vital for a high-quality life, reducing disease risks, and ensuring physical and mental well-being.

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A personal trainer shares one simple longevity exercise you can do anywhere

  • A trainer who works with people in their 60s to 90s says stability is key to a long, healthy life. 
  • She says balance exercises go a long way to help you age gracefully. 
  • Every bit of exercise adds up, and you can start working out now for a long, healthy life. 

Insider Today

No matter your age, the best time to start exercising to age gracefully is right now, and you don't need a gym to do it, according to a trainer who specializes in fitness for a long, healthy life.

Andi Kwapien has spent more than two decades as an instructor for SilverSneakers , an exercise program for adults age 65 and older (available at no cost with eligible Medicare plans).

Kwapien told Business Insider that she was seeing firsthand the benefits of exercise for people in their 60s, 70s, 80s, and 90s, even if they'd just started a fitness routine .

"It is never too late," she said. "Even people in their much later years see improvements in muscular endurance, muscular strength, even some muscle mass building back up to help with frailty."

One of the most important exercises for longevity is one you can start doing right now without going to a gym or class.

Kwapien says stability exercise can help anyone move and feel better in everyday activities and fortifies your body against the natural wear and tear of aging.

Try movements such as quick-step knee raises, single-leg balance drills, and core exercises to help you stay fit for years to come.

Stability training can help you stay strong and prevent injury as you age

Research shows that having good balance is linked to a longer life, based on a simple one-leg balance test .

But Kwapien goes even further and teaches people how to apply balance in everyday activities to feel and move better.

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"We speak in real-life terms so that our members know why we're doing what we're doing," Kwapien said. "You're not standing on one leg in your kitchen, you're moving around and putting stuff on high shelves and tripping over your cat. Those kinds of things."

One of Kwapien's go-to exercise routines trains balance, reaction time, and stability all at once with a series of quick steps into a knee raise hold. To do it, take a few quick shuffle steps forward and lift one knee, holding your balance in that position. You can also move side to side or add a quarter turn to make it more challenging.

Kwapien says she's seen clients experience major health benefits from the exercise — one woman said doing the drill helped her avoid serious injury when her dog pulled her off balance to chase after a rabbit.

"One of my members emailed me, and she says, 'Andi, I just have to let you know I hate that step, quick hold. But let me tell you saved me. I didn't fall over because I had that ability,'" Kwapien said. "Not that I hope that you ever have that situation, but my hope is that the training is real life to what you need."

Stability training is also great for building muscle and protecting your joints with functional movements such as step-ups and other single-leg exercises.

Other trainers also recommend the Pallof press and plank variations for a strong core.

Stability exercises can give you a challenging workout, too. More intense versions of stability exercises include movements such as single-leg squats that can work your hip and mobility as well as strengthen your legs.

Even a few minutes of exercise a day can help you live longer and be healthier

Whether you're new to fitness or an experienced athlete, consistency is key to exercise, so the best strategy is to find something you can do long term, Kwapien says.

"Start now and have fun with it. If exercise isn't fun, you're not going to do it," she said. "If you have the best program in the world and you do it one time, it does not give you the benefits. Just keep going regularly every week."

Research suggests that every minute of exercise (even walking) adds up to help stave off chronic illnesses such as cancer and heart disease.

Aim to fit all kinds of movement into your life and incorporate stability and other longevity exercises, such as mobility work , into a routine you enjoy.

"If you like yoga, that's great, and if you like dance, that's wonderful. And if tai chi's your thing, fantastic. And if you like to run, great, if you like to lift hefty heavy things, great, want to go a little lighter, fine." Kwapien said. "It's all good, and it's all going to provide a benefit."

Watch: How actors transform their bodies for superhero roles

staying healthy and fit essay

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