Exercise

There are two main types of exercise: strength training and cardiovascular (cardio) exercise. Strength training builds muscle by first creating small tears in the muscle fibers, which then repair and grow stronger with proper rest and protein intake. There's a saying, "use it or lose it"—if you don't engage your muscles regularly, your body may break them down to conserve energy, since maintaining muscle requires more calories. On the other hand, cardio exercises primarily improve heart health and are a key factor in fat loss. These exercises tend to be more straightforward and include activities like running, walking, cycling, rowing, and skiing.

Mental Health

Physical health isn’t the only important aspect of well-being—mental health plays a crucial role in everyday life. It affects work performance, relationships, and social interactions. Maintaining good mental health fosters resilience, enhances quality of life, and can even support better physical health, as the two are closely connected. For instance, strong mental well-being can lower the risk of developing physical conditions like heart disease and type 2 diabetes.

Diet

A balanced diet is essential and works hand in hand with exercise. A common misconception is, “I work out, so I can eat more junk food.” In reality, consuming the same or more calories than you burn during a workout can cancel out its benefits, especially when it comes to fat loss. To promote weight loss, it’s important to create a calorie deficit—burning more calories than you consume. A popular CrossFit guideline sums it up well: “Eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” Beyond physical health, a balanced diet also supports mental well-being. Proper nutrition provides the brain with essential nutrients, which can enhance memory, focus, and overall cognitive function.