Everyday Habits that Can Improve Your Fitness

Improving fitness requires implementing good practices. Do them daily, as much as you can. Then, stick to them and make them habits.

Short of having access to a well-equipped gym or can afford to work closely with a certified personal trainer, we all can manage to incorporate healthier habits into our daily routines. However, it takes some effort.

silhouette of two men running
Improving your fitness requires creating habits and sticking to it.




Below are some simple daily habits that can help improve your overall health.

  • Fluids = Fitness
    Most notably water, and lots of it. Water is good for your health. The Mayo Clinic recommends that you drink at least 2 liters of water per day in order to maintain optimum health. The American Council on Exercise, an NCCA accredited organization, suggests drinking 17-20 ounces of water two to three hours prior to exercise, 7-10 ounces every 10-20 minutes during exercise, and between 120-150% of your total weight loss after you are finished exercising. A good idea is to carry a refillable water bottle with you where ever you go—to work, to the grocery store, to the gym. This is an easy way to ensure you are getting enough fluids to fuel your fitness goals.
  • Get Enough Sleep
    You hear it all the time, but how many of us actually get enough sleep to allow our bodies to fully recover from our daily grinds? Without adequate sleep, it becomes increasingly difficult for us to focus and function. While some people require less sleep than others, the bench mark that is normally recommended is 7-8 hours. If that isn’t possible, daily naps are a great way to reenergize your body. A study carried out by NASA even found that a 40-minute nap can improve your alertness by 100%.
  • Create a Plan and Stick to It!,
    We’re not talking about a mental, “I think I’ll go for a run after work” plan either. Get a calendar, daily planner, or some other way to physically keep track of the types of fitness activities you should be doing each day. Creating a road map to daily fitness will greatly increase the likelihood of following through.
  • Make Your Daily Commute Self-Powered
    Although this might not be possible for everyone, if you live close enough to your place of employment, walking or riding a bike instead of driving can drastically improve your overall fitness. Plus, you get to cut out the amount of time spent sitting in morning and afternoon traffic, save money on gas, and decrease the need for car maintenance.
    • Take the Stairs
      Anytime you have the choice between taking an elevator or the stairs, choose the stairs. According to a study published in the journal of Medicine and Science in Sports and Exercise, American adults averaged 5,117 steps per day, which ranked last among the countries included in the study. If you get a chance to add a few more steps to that daily total, take it.

Bodybuilding With Pull Ups

A pull up workout for bodybuilding, takes very little time, and is a great exercise without the use of elaborate exercise machines.

A simple pull up bar  can be more effective than elaborate exercise machines for bodybuilding. In grade school, the person that can do a pull up is often revered as the strongest in the class. Pull ups are a great way to build muscle–and show off how awesome you are. It is often called the “upper body squat”. This is not a simple exercise that just anyone can do–even some of the strongest of men have difficulty doing a pull up.

two women doing pull ups
Pull ups are a great way to build muscles.




Here are 7 ways to improve your pull ups–and to get the ladies to revel at your bulging muscles.

  • Do as much as you can, then rest five minutes. Then, do as much as you can again, and rest another five minutes. Do as much as you can again a third time. Do this every other day. When you can do the same amount of pull ups all three times, increase our repetition by one the next time.
  • Keep your form. The minutes that your rep does not look exactly like the last one, you are done. When you slow down, your set is over. As your form gets worse and worse, you become less effective, and you are done.
  • Reduce excess body fat. This may be seen as an obvious, but if you have a lot of excess fat, doing a pull up is going to be a lot harder for you. Before you hop on the pull up bar, maybe hit the cardio a little bit harder.
  • Start your pull up in the right position. If you don’t start in the right position, it is going to be a lot harder for you to do effective pull ups. When you get on the bar, put your shoulder blades down and lock them into the sockets. You will ensure that you won’t cause any injuries, and you will probably be able to do even more pull ups.
  •  Bend your elbow only slightly during your set. Many people mistakenly believe that they need to bend their elbows to ensure a proper pullup–but it will only lead to injury.
  • Pull with your lats. When you start to exert pressure, you want to make sure that your lats go off first–not your biceps. If you are having trouble with this, ask a friend tap your lats so you know what to flex.
  • Chin goes over the bar. There are many fitness instructors that urge you to get your chest to clear the bar. You get the same benefit if your chin goes to the bar–so save yourself the energy and try to do more.

Remedies to Three Common Sports Injuries

For weight loss, longer life, muscle and fitness, one should participate in sports and be knowledgeable of ways to remedy injuries.

The human mind and the human body as a whole can only take so much if we do not play or rest. In this regard, it is important for you to engage in sports and other activities once in a while. The good thing about sports is that it exists in a wide variety. There are different games each of them having its own significance to the human body.

Participating in sports leads to fitness and a better quality of life. One must be aware when doing so, to be careful of injuries.
Participating in sports leads to fitness and a better quality of life. One must be aware when doing so, to be careful of injuries.



In fact, some sports are known to engage all the muscles in the body. Every cloud has a silver lining, in the same way, everything known to man has its pros and cons. When it comes to the world of sports, the biggest problem that participants normally face is the risk of injury. Many sports injuries are serious injuries. The most common sports related injuries are:

1. Muscle pulls

Muscle pulls happen across the board and this is in all sports. It can happen to any muscle in the body. It is normally caused by sudden movement of a muscle with quite a substantial amount of force. When this happens, muscle fibers normally go beyond their capabilities thus leading to a lot of pain and discomfort. It is important to have a regular work out and stretch before undertaking any activity that involves a lot of muscle movement.

2. Spraining of the ankles

This is yet another very common injury that can also occur across the board. It can occur when you are playing, or when you are stretching and working out in preparation for the game. It involves sudden and involuntary twisting of the foot which in turn strains the support fibers and ligaments in your foot. When this happens, the area around your ankle often swells up. It has different levels of severity namely mild, moderate and severe. When this happens to you, you should rest, place some ice on it to ease up the pain and reduce the swelling. It is also advisable to make use of a brace for ankle to keep the ankle in place and also reduce on the discomfort.

3. Runner’s knee injury

Like the name suggests, this injury normally affects people who run a lot whether as an exercise or as part of the game they play. It is causes the dislocation of the kneecap either up or down its groove. When this misalignment happens, there occurs some friction between the kneecap and the groove thus causing a lot of discomfort as well as friction related wears to the kneecap. Simple exercises can help prevent the problem.

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sports injury image courtesy of Wikimedia Commons