By Dr. R.K. Garg | RG Diet & Wellness
Getting fit doesn’t have to mean expensive gym memberships or extreme workout routines. The truth is—small, consistent habits can create massive changes in your strength, energy, and overall wellbeing.
Here are seven doctor-approved habits you can start today.
- Start with Just 15 Minutes a Day
Don’t overwhelm yourself with a 1-hour workout plan on Day 1. Begin with 15 minutes of movement—a brisk walk, bodyweight exercises, or skipping rope. Gradually increase intensity and duration.
Pro Tip: Consistency beats perfection.
- Mix Strength and Cardio
A balanced routine includes both:
Strength training: Builds lean muscle, boosts metabolism (e.g., squats, push-ups, resistance bands)
Cardio: Improves heart health and stamina (e.g., walking, jogging, cycling)
Aim for 3 strength sessions + 2 cardio sessions per week.
- Use the “Talk Test” to Avoid Overexertion
If you can speak a sentence but not sing during your workout, you’re likely in a safe, effective training zone.
- Prioritize Recovery
Rest is where your body rebuilds and grows stronger.
Get 7–8 hours of sleep
Include stretching or yoga after workouts
Drink enough water to stay hydrated
- Track Your Progress
Use a notebook, app, or fitness tracker to record:
Workouts completed
Distance covered or reps lifted
Weight or body measurements (optional)
Progress tracking keeps you motivated.
- Fuel Your Workouts with the Right Nutrition
A healthy diet improves results:
Before workout: Light snack with carbs + protein (e.g., banana + peanut butter)
After workout: Protein-rich meal for muscle recovery (e.g., paneer, eggs, lentils)
- Make It Fun
The best workout is the one you enjoy. Try:
Dancing
Hiking
Group classes (Zumba, Yoga, Pilates)
Sports (badminton, swimming)
When you enjoy it, you’ll stick to it.
📌 Bottom Line
You don’t need extreme diets or endless hours at the gym.
Focus on small, consistent steps and watch your fitness—and confidence—grow over the next month.
