Having a strong, healthy body helps fight illnesses, reduces the risk of injuries, increases your performance when doing physical activities, and so much more. It even helps reduce stress and anxiety and can improve your mental health. With the right diet and exercise, pretty much anyone can make their body stronger and healthier — that includes you! Follow the tips on this list to start building a better, more resilient you today.

1

Drink water whenever you’re thirsty.

  1. Every cell, organ, and bit of tissue in your body needs water to function. In general, adults should consume between 11.5 cups and 15.5 cups (2.7-3.7 litres) of liquid every day. The general guideline to ensure you’re staying hydrated is to have some water whenever you feel thirsty. Jumpstart the habit by having a glass or bottle of water with every meal.[1]
    • Other liquids can help hydrate you, including milk, herbal tea, fruit juices, and soup.
    • Some foods, such as fruits and vegetables, also contain water, so they can help you get more liquids as well.
    • You may need liquid, but that doesn't mean that every liquid is beneficial. Drink caffeinated beverages and sugary fruit juice in moderation, and skip sugary sodas completely.
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3

Choose whole grains over refined grains.

  1. Whole grains contain more fiber and protein than refined grains. Grains include wheat, rice, oats, cornmeal, barley, millet, bulgur, quinoa, and more. Grains can be found in foods like pasta, oatmeal, cereals, breads, and tortillas. When you’re purchasing different grain-based food items, try to buy the whole grain variety whenever possible.[4]
    • For example, choose brown rice over white rice. Brown rice has the whole grain kernel, so it contains more nutrients than white rice, which has the bran and germ removed.
    • When it comes to bread, loaves of multi-grain bread are a great choice because they contain a variety of healthy whole grains.
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6

Get 700 mg of calcium and 10 micrograms of vitamin D a day.

  1. These keep your bones healthy and strong. Dairy products like milk and cheese are good sources of calcium. If you’re including dairy as part of a balanced diet, you should be getting all the calcium you need. Vitamin D can be a little harder to get enough of, because you mainly get it from the sun. Take a vitamin D supplement during fall and winter when you aren’t getting much sun.[7]
    • Calcium is what actually makes your bones stronger and keeps them healthy. Vitamin D just helps your body better absorb the calcium it gets.
    • Other good sources of calcium are green leafy vegetables, like broccoli and cabbage, soya beans, tofu, nuts, and fish where you eat the bones, such as sardines.
    • You can also find foods and drinks that are fortified with calcium and vitamin D. For example, there are fortified breads, breakfast cereals, spreads, and soya beverages.
    • Oily fish like salmon, sardines, and mackerel are a good source of extra vitamin D, as are egg yolks.
7

Avoid tobacco and limit alcohol consumption.

  1. Tobacco and alcohol are linked to weak bones and other health issues. Quit using tobacco if you currently do — and don’t be afraid to get help if you’re addicted! Stick to no more than 1 alcoholic drink a day if you’re a woman and 2 if you’re a man.[8]
    • Besides contributing to your risk of osteoporosis, cardiovascular disease, and other conditions, drinking heavily dehydrates you and saps your energy. This hurts your body’s overall performance and inhibits your ability to do physical activities.
    • Tobacco use also raises your risk of lung cancer and can damage other organs in your body.
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8

Aim to walk a minimum of 10,000 steps a day.

  1. This improves your cardiovascular health and can help you lose weight. Don’t worry, you don’t have to actually count your footsteps all day. Wear a pedometer or download a smartphone app that counts your steps. Walk more throughout the day by walking to work instead of driving. Or, start going for lunchtime or evening walks.[9]
    • Walking is one of the best aerobic exercises you can perform because it is not harmful to your body, specifically your joints.
    • There are plenty of creative ways to work more steps into your daily routines. For example, if you go to the mall, park on the opposite side of the mall from the store you’re going to so you have to walk further.
    • If you take public transit, get off a stop or two early and walk the rest of the way to your destination
    • Take the stairs whenever they're an option. Pretend elevators and escalators don’t exist to get more steps in!
9

Perform moderate and/or vigorous exercise every week.

  1. There are a few ways to exercise enough and get stronger and healthier. Aim for 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. Moderate exercises include riding a bike, walking briskly, hiking, dancing, or doing water aerobics. Some vigorous exercises are jogging, running, swimming fast, riding a bike fast or up hills, jumping rope, or walking up stairs.[10]
    • You can do a mix of moderate and vigorous exercises throughout the week by doing 2 minutes of moderate-intensity activities for every 1 minute of vigorous-intensity activities.
    • If you’re new to exercise or just getting back into the routine, start off slowly. For example, instead of walking for 30 minutes a day 5 days a week to meet the goal of 150 minutes the first week, do 5 or 10 minutes a day to start.
    • Once you get into the swing of exercising, you can break up your activities however you like. For example, you could do 25 minutes of vigorous exercise 3 times a week or do 15 minutes 5 days a week.
    • If losing weight is your main goal, double the amount of time you do moderate or vigorous exercise for each week.
    • Try to find physical activities you enjoy doing. That way, you’re more likely to stay active and consistent with your exercise routine.
    • Making physical activity social can make it more fun. For example, you could form a walking or hiking group with friends or get a gym buddy to lift weights with.
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10

Do muscle-strengthening workouts at least twice a week.

  1. This makes your muscles actually grow. Incorporate a couple of 20-30 minute strength training exercises into your weekly exercise routine to get stronger. Use free weights, weight machines, your own bodyweight, or resistance bands to do various exercises that target different muscle groups.[11]
    • Examples of great strength training exercises are push ups, pull ups, squats, curls, shoulder presses, bench presses, and deadlifts.
    • If you aren’t familiar with different resistance training exercises, get a friend who works out to show you the ropes or sign up for a personal training class at a gym to get started.
    • Aim to do sets of between 10 and 15 reps when you start strength training. This is the range where most people hit muscle fatigue. Shoot for 1-3 sets of any exercise you do.
    • When an exercise becomes easier and 10-15 reps doesn’t feel hard, add weight or resistance to make it more difficult and keep your muscles growing.
12

Stand up more throughout the day.

  1. Extended periods of sedentary activities can cause many health problems. If you work at a desk, get up at least once every hour and do some stretches or go for a little walk. Spend at least 2 minutes standing for every hour you’re sitting to break up periods of being seated.[13]
    • Spending more time standing also helps maintain a healthy posture.
    • There are many ways to spend more time standing during work. For example, stand up when you’re talking on the phone or talking to colleagues, or try using a standing desk.
    • At home, consider limiting your screen time to certain hours each day. That way, you’re likely to find other activities to do and spend less time sitting down.

Expert Q&A

  • Question
    How can I make my body strong at home?
    Danny Gordon
    Danny Gordon
    Certified Personal Trainer
    Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).
    Danny Gordon
    Certified Personal Trainer
    Expert Answer
    There's no reason you can't get strong at home! Calisthenics are a great way to bulk up. Push-ups, pull-ups, and crunches are all relatively simple exercises that don't require equipment. Besides, if you do want to pump some iron, you can always buy some dumbbells or barbells to work out at home.
  • Question
    What's the best diet if I want to increase my overall muscle mass?
    Danny Gordon
    Danny Gordon
    Certified Personal Trainer
    Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).
    Danny Gordon
    Certified Personal Trainer
    Expert Answer
    A low fat diet is going to be your best possible option. Opt for lean proteins, vegetables, whole grains, and healthy oils. You also want to make sure that you're tracking your carbohydrates. You need plenty of energy for your exercise routine, while not overdoing it.
  • Question
    How can I get muscles?
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Try push ups, chin ups, squats lunges and situps for a start. Consider weight lifting or other ways to build muscle.
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About This Article

Danny Gordon
Co-authored by:
Certified Personal Trainer
This article was co-authored by Danny Gordon. Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM). This article has been viewed 410,200 times.
42 votes - 91%
Co-authors: 30
Updated: August 25, 2021
Views: 410,200

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

To become strong and healthy, eat a balanced diet that includes lean proteins, leafy greens, and whole grains. Make an exercise schedule, and plan to work out at about the same time each day or week. Start your exercise regimen slowly and alternate between cardiovascular activities, like jogging, and flexibility exercises, like yoga. Each day, aim to walk at least 10,000 steps by parking farther away from stores, taking the stairs, and going for frequent walks. For more tips from our Personal Trainer reviewer on which foods to eat and which to avoid, read on!

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