five habits to stay fit and healthy forever

come on folks it is time to get real: people do not usually get fit and stay healthy by accident. you might have seen people who are super fit and can reach that level of fitness and maintain it, have followed almost similar kinds of habits which are absolutely easy to follow but it is a bit hard to stick with those very basic habits of a healthy lifestyle.
one of the key ways to lead a healthy lifestyle is to first maintain a healthy routine and following the same every single day until it becomes your habit.

In this article, I have compiled a list of top ten habits that will help you to become the best version of yourself and stay fit and healthy forever.

• Drink lots of water to stay fit and healthy

the human body is made of almost 60% water, drinking enough water throughout the day will help you cleanse your organs and stay healthy, clean and plain water is still the best cleanser for your body.drinking plenty of water is also good for increasing metabolism as the studies have shown that drinking when you drink 17 ounces of water, your metabolic increases by 10-20%. These calorie-burning effects may even be greater if you drink cold water because the human body has to use energy to heat it up to body temperature which will give you an extra boost to burn those extra calories and shed some extra pounds of fat.

• Eat whole foods to stay fit and healthy

to stay fit and healthy you should replace processed foods with whole foods i.e foods which contain the entire kernel ( the bran, germ, and endosperm) 

processed food usually contain artificial preservatives due to which these kinds of foods are loaded with extremely high calories.

''According to one study when a group of people was on processed food, they consumed 508 calories more each day than when they were eating whole foods''.
according to some researches conducted in Europe and one in North America focused mainly on whole grains and gastrointestinal cancer ''studies have shown some protection against cancer and highest intake of food was associated with reduced risk of gastric cancer''
hence you can say that to stay fit and healthy forever one must choose whole foods.

• Engage in a physical activity

There are a lot of benefits of getting engaged in any kind of physical activity i.e for mind and body. The main benefits physical activity is it helps you to keep your weight in check, improved heart health, strong immune system and it also helps to fight chronic diseases.
you do not necessarily need to spend countless hours in the gym or other exercises, Instead, you just need to change some of your habits throughout the day and make your lifestyle less sedentary. There are many fun ways you can actually engage in physical activities that you can add to your daily life routine
morning walks
doing chores
playing with kids 
gardening 
walking to office 
going for 10000 steps a day

• Get enough vitamin D

Vitamin D is responsible to keep your bones strengthened but there are other miracles vitamin D can do for you. For example, it helps to boost your mood and make your immune system strong. the best way to get vitamin D is to step out in the sun whenever you get time. Vitamin D is also called sunshine vitamin because the skin produces it when exposed to sunlight.

One study found that sun exposure on bare skin for 5 to 10 minutes, 2 to 3 times a week allows most people to produce enough vitamin D, but it breaks down a bit quickly ultimately stores can run low.

it is recommended to expose your skin every other day for about 10 to 15 minutes to keep vitamin D stores on the ideal level.

• Get plenty of sleep

Getting enough sleep is an important thing in general well being for any person because sleeping enables your body to heal and repair and get ready for another day.

when you drift off to sleep then your body starts its night shift

• repairs damaged cells
• boosting your immune system
• recovery of the cardiovascular system