Medical Science and Technology

4 simple sections to get healthy and stay healthy

Morning exercise to get healthy and stay healthy

Getting healthier isn’t hard! This guide helps you learn simple ways to get healthy and stay that way. Whether you’re starting or keeping up with your health journey, these easy steps can help.


Section 1: Basics of get healthy and stay healthy

1.1. Eating the Right Foods

Choosing good foods helps keep you healthy. Eat lots of fruits, vegetables, whole grains, lean meats, and healthy fats.

These foods have things like vitamins and energy that your body needs. Colorful fruits and veggies give your body many good things. Whole grains help your stomach work well. Meats and nuts help your muscles and body. Eating good foods not only gives you energy but also helps your body fight off sickness and keeps your brain sharp. By picking the right foods, you make your body strong and healthy.


1.2. Moving Your Body

Moving your body means doing exercises to stay strong and healthy. Walking, running, and playing are all ways to move your body.

When you move, your heart gets stronger and your muscles get bigger. Try to do fun activities for at least 30 minutes each day. You can also stretch and bend to keep your body flexible. Moving your body makes you feel good and keeps you healthy, making it easier to do things every day.

Exercise helps your heart, makes you stronger, and keeps your body flexible. It’s important to move to stay healthy and feel good every day!

1.3. Rest and Sleep

Rest and sleep are super important for your health. When you rest and get enough sleep, your body and mind recharge and get ready for the next day.

It helps you feel good and be active. Sleep helps your body grow, repairs tissues, and keeps your immune system strong. When you don’t sleep enough, it can make you feel tired and affect how well you think. Making sure to have a comfy place to sleep and a regular bedtime helps your body and mind stay in good shape.

So, getting enough rest and sleep is a big part of staying healthy and feeling your best every day.


Section 2: Taking Care of Your Mind

2.1. Managing Stress

Managing stress is important to stay healthy. Stress can make you feel not so good, both in your body and mind. Taking time to relax, do things you enjoy, and practice deep breathing can help lower stress.

When you’re less stressed, your body and mind feel better. It’s like giving your body a break, helping you stay healthy and happy. So, finding ways to manage stress, like doing things you love or taking deep breaths, is a great way to keep yourself feeling good and healthy!

2.2. Quality Sleep

When you sleep well, your body and mind feel good. It’s like giving your body a chance to rest and recharge. Getting enough sleep helps you focus better, keeps your mood happy, and gives you energy for the day. About 7-9 hours of sleep is mandatory each night. Having a bedtime routine, like reading or listening to calming music, and making your sleeping place cozy can help you sleep better. Quality sleep is like a secret weapon for staying healthy and feeling awesome every day.


Section 3: Good Habits to get healthy and stay healthy

3.1. Drinking Water

Our bodies need water to work properly and stay strong. It helps in lots of ways! Water keeps us hydrated, helps our organs function well, and keeps our skin healthy. When we drink enough water, we feel more energetic and focused. It’s like giving our bodies the best kind of fuel. Remember to drink water throughout the day to stay hydrated and feel your best. Making water your go-to drink is a simple way to take care of your health and stay strong.

3.2. Health Check-ups

Going to the doctor for check-ups is important. Even if you feel okay, the doctor can help find and fix problems before they become serious.


Section 4: Staying Motivated and Doing Well

4.1. Setting Goals

Thinking about what you want and making small goals helps you stay motivated. Celebrate when you achieve these goals to keep going on your journey to staying healthy.

4.2. Finding Support

Being around people who want to be healthy too helps. Friends and groups can encourage you to keep going and support you on your way to a healthier life.

Some Additional tips to get healthy and stay healthy

  1. Exercise regularly to stay healthy and strong.
  2. Drink lots of water every day to keep your body hydrated.
  3. Eat fruits and veggies for a balanced and healthy diet.
  4. Don’t have too many processed foods or sugary drinks.
  5. Sleep enough to feel good both physically and mentally.
  6. Eat mindfully, paying attention to your food.
  7. Relax with meditation to reduce stress.
  8. Stop smoking for better breathing and a healthier heart.
  9. Avoid alcohol to keep your liver and body healthy.
  10. Do things that make you happy and minimize stress.
  11. Sit up straight to avoid back and neck problems.
  12. Make sure to pause and stretch your body throughout the day.
  13. Spend time with friends and family for emotional well-being.
  14. Wash your hands well to prevent sickness.
  15. Use sunscreen to protect your skin from the sun.
  16. Take care of your mental health with regular self-care.
  17. See the doctor for regular check-ups and tests.
  18. Challenge your mind with puzzles and learning new things.
  19. Don’t sit for long time; move around after a certain period.
  20. Wash your hands regularly to avoid spreading germs.
  21. Think positive and focus on good things in life.
  22. Set small goals for things you want to achieve.
  23. Use protection for safe sex and to prevent infections.
  24. Be careful with how much caffeine you have for good sleep.
  25. Eat foods with omega-3 for a healthy heart.
  26. Get vaccinated to stay protected from diseases.
  27. Don’t spend too much time in front a screen.
  28. Eat the right amount of food and avoid excessive eating.
  29. Be mindful of how much salt you eat for a healthy heart.
  30. Make sure you have a good balance between work and fun.


  1. Nutrition and Balanced Diet:

  2. Physical Activity and Exercise:

  3. Sleep and Well-being:

  4. Mental Health and Wellness:

  5. Sustainable Habits and Lifestyle Changes:

Image credit: Image by marymarkevich on Freepik

Writer: Md Abu Sayem Al Helal
Graduate health technologist from University of Dhaka Diploma in Medical Technology (The state medical faculty of Bangladesh) and former paramedic of Urban primary health care project, Dhaka. Health Technologist (Bangladesh Diabetic Association)