{"id":2026100333,"date":"2016-12-24T00:00:00","date_gmt":"2016-12-23T17:00:00","guid":{"rendered":"https:\/\/danieel.id\/18-easy-to-apply-tips-for-a-healthy-and-fit-life\/"},"modified":"2026-10-23T08:54:11","modified_gmt":"2026-10-23T01:54:11","slug":"healthy-and-fit-life-tips","status":"publish","type":"post","link":"https:\/\/danieel.id\/en\/healthy-and-fit-life-tips\/","title":{"rendered":"18 Easy-to-Apply Tips for a Healthy and Fit Life"},"content":{"rendered":"
\n

Ever noticed that we only truly appreciate breathing freely when our nose is blocked by a cold? Or that we only realize how wonderful it is to walk without pain after spraining a knee for a week? That’s health for you: it feels ordinary, right up until the day it “calls in sick,” hehe.<\/p>\n

That’s exactly why we need healthy and fit life tips<\/strong> we can actually practice every day. Health is a precious gift. Illness and the length of our lives are ultimately in Allah’s hands, yet we are still commanded to make an effort, and taking care of our bodies is one way of showing gratitude.<\/p>\n

Well, caring for our body is a lot like caring for a beloved motorbike. Change the oil regularly, fill it with good fuel, and don’t redline it all the time, and it will faithfully carry you for years. Keep putting off the service, and it will break down at the worst possible moment.<\/p>\n

I wrote this article mainly for the people closest to me, the ones I love. It grew out of my old notes, including the books Sehat Tanpa Dokter<\/em> by Mehmet C. Oz and Michael F. Roizen and Sehat Itu Murah<\/em> by Dr. Handrawan Nadesul, updated to match current health guidelines.<\/p>\n

A quick honest note: not every tip suits everyone. Age, medical conditions, pregnancy, and medications can change what we need, so treat this list as general guidance, not a substitute for a doctor’s advice.<\/p>\n

To make them easier to put into practice, I’ve summarized 18 healthy and fit life tips for body and soul below. Let’s start with the stomach.<\/p>\n

Don’t Eat Until You’re Hungry, and Stop Before You’re Full<\/h2>\n

\"Man<\/p>\n

Eating only when you’re truly hungry and stopping before you’re overly full is a simple way to control portions, maintain your weight, and give your digestive system and the hormone insulin a well-earned break.<\/p>\n

The goal isn’t extreme hunger, but learning to read your body’s signals and eating slowly. The Prophet Muhammad (peace be upon him) reminded us:<\/p>\n

The son of Adam fills no vessel worse than his stomach; if he must eat, then “one third for his food, one third for his drink, and one third for his breath” (narrated by at-Tirmidhi and Ibn Majah).<\/em><\/p><\/blockquote>\n

A similar principle is practiced by elderly people in Okinawa, called hara hachi bu<\/em>: stop eating when your stomach is about 80 percent full, as I discussed in lessons from the Blue Zones<\/a>.<\/p>\n

This habit has a close “sibling” we know well: fasting<\/strong>. Every time we eat, especially something sweet, blood sugar rises and the pancreas releases insulin. If we snack all day long, insulin barely ever comes down; fasting gives it a pause. A review by de Cabo and Mattson (2019) in the New England Journal of Medicine<\/a> explains that after roughly 10\u201314 hours without food, the liver’s sugar stores start running low and the body switches to burning fat. This shift, called metabolic switching<\/em>, is linked to improved insulin sensitivity.<\/p>\n

In a clinical trial by Sutton et al. (2018) in Cell Metabolism<\/a>, eight men with prediabetes ate only between 8 a.m. and 2 p.m. for five weeks, with the same number of calories. Their insulin sensitivity improved and their blood pressure fell by about 10 mmHg, even though their weight didn’t change. In other words, when<\/em> we eat matters too. The sample was small, but the direction is interesting.<\/p>\n

Fasting is also associated with autophagy<\/em>, the cell’s “housecleaning” process of recycling its damaged parts. The discovery of this mechanism earned Yoshinori Ohsumi the 2016 Nobel Prize in Physiology or Medicine<\/a>.<\/p>\n

In practice, you can start with a smaller plate, not eating in front of a screen, cutting down on late-night snacks, and doing the voluntary Monday-Thursday fasts if you’re able. People with diabetes who take glucose-lowering medication, pregnant women, and anyone with a history of eating disorders should consult a doctor first.<\/p>\n

Watch Your Weight and Waistline<\/h2>\n

\"Man<\/p>\n

Body weight and waist circumference are two simple measures for reading health risks, especially when viewed alongside blood pressure and other test results.<\/p>\n

Body mass index (BMI) is calculated by dividing weight (kg) by height (m) squared. A person who weighs 70 kg and is 1.70 m tall, for example, has a BMI of about 24. This number is a screening tool, not a diagnosis.<\/p>\n

Waist circumference reflects fat around the belly, which is closely linked to metabolic disease. For a more structured approach, my notes on how to lose weight gradually<\/a> make a good follow-up read.<\/p>\n

Look After Your Blood Vessels<\/h2>\n

\"Heart<\/p>\n

Healthy blood vessels are protected by controlling their risk factors: not smoking, staying active, managing blood pressure, choosing better fats, and monitoring cholesterol and blood sugar.<\/p>\n

The phrase “cleaning your blood vessels” is best understood as a figure of speech. No food or supplement can “sweep away” plaque like a broom sweeping a yard; what we have are habits that slow its buildup.<\/p>\n

Choose unsaturated fats such as fish, nuts, avocado, and vegetable oils in moderation. Limit trans fats and fried foods cooked in reused oil. If your doctor prescribes medication, a healthy lifestyle works alongside the treatment, not in place of it.<\/p>\n

Eat More Fiber, Fruit, Vegetables, and Legumes<\/h2>\n

\"Papaya,<\/p>\n

Fruit, vegetables, legumes, and whole grains provide fiber, vitamins, minerals, and a variety of protective compounds that help you feel full and keep your digestion healthy.<\/p>\n

The WHO recommends a diet rich in whole plant foods<\/a> and, for people over 10 years old, at least about 400 grams of fruit and vegetables a day. Picture roughly a bowl of clear vegetable soup plus a banana and a slice of papaya.<\/p>\n

There’s no need to weigh every bite. Fill half your plate with vegetables, make whole fruit your snack, and pick a variety of colors: green spinach, orange carrots, red tomatoes, purple eggplant. Juice can’t fully replace whole fruit because it loses fiber.<\/p>\n

Drink Enough Water<\/h2>\n

\"Man<\/p>\n

Water plays a role in regulating body temperature, digestion, circulation, and kidney function, so it should be your main daily drink, in amounts adjusted to your own needs.<\/p>\n

Indonesia’s hot weather, exercise, fever, pregnancy, and breastfeeding all increase fluid needs, while certain heart or kidney conditions may actually require a doctor to limit fluids.<\/p>\n

Thirst and very dark urine make handy reminders. There’s no need to force down liters at once, because that can be harmful too. Keeping a water bottle on your desk makes far more sense than “revenge drinking” a big bottle right before bed.<\/p>\n

Limit Excess Sugar and Salt<\/h2>\n

\"Sugar<\/p>\n

Added sugar and salt need to be limited because consuming too much is linked to weight gain, diabetes, high blood pressure, heart disease, and stroke.<\/p>\n

According to the WHO healthy diet guidelines<\/a>, free sugars should be less than 10 percent of daily energy intake, while sodium should be under 2 grams a day, equal to less than 5 grams of salt or about one teaspoon. Unfortunately, a single glass of trendy sweet iced tea can use up most of our daily sugar allowance.<\/p>\n

Sugar and salt also often “hide” in instant noodles, soy sauce, sauces, and packaged foods, so make a habit of reading nutrition labels. Cut back gradually, for example from two spoonfuls of sugar in your coffee to one, so your taste buds can adapt without feeling “tortured.”<\/p>\n

Choose Whole Carbohydrates<\/h2>\n

\"Brown<\/p>\n

Minimally processed whole carbohydrates, such as brown rice, oats, corn, sweet potatoes, and legumes, raise blood sugar more slowly and keep you full longer than refined carbohydrates.<\/p>\n

The glycemic index describes how quickly a food raises blood sugar, but portion size, cooking method, and pairing with fiber, protein, and fat also matter. White rice eaten with vegetables and tempeh (fermented soybean cake), for instance, has a different effect than white rice eaten alone with crackers.<\/p>\n

So instead of chasing numbers, choose carbohydrates that still look like their original form, in reasonable portions. People with diabetes need to adjust this together with their healthcare provider.<\/p>\n

Eat More Fish<\/h2>\n

\"Grilled<\/p>\n

Fish is a source of protein, vitamin D, iodine, selenium, and, in certain types, omega-3 fatty acids that support heart and brain health.<\/p>\n

The good news is that we don’t always have to buy salmon. Local fish such as Indian mackerel, sardines, tuna, milkfish, and catfish are still nutritious and much kinder to the wallet.<\/p>\n

How you cook it matters too: steaming, pepes<\/em> (wrapped in banana leaves), pindang<\/em> (simmered in spiced broth), or grilling is better than frying all the time. Vary the types of fish, and pregnant women should follow advice about large predatory fish that are high in mercury.<\/p>\n

Choose Natural Foods Over Processed Foods<\/h2>\n

\"Shopping<\/p>\n

Natural foods that are still easy to recognize, such as vegetables, fruit, eggs, fish, tofu, tempeh, and nuts, generally contain less added sugar, salt, and fat than ultra-processed products.<\/p>\n

Still, “processed” doesn’t always mean bad. Tempeh, tofu, pasteurized milk, and frozen vegetables are processed too, yet remain nutritious. What we should limit are ultra-processed<\/em><\/strong> products such as sausages, nuggets, packaged snacks, and sweet drinks that are high in sugar and sodium but low in fiber.<\/p>\n

If you need shopping ideas, check out 10 nutritious ingredients that are easy to keep at home<\/a>. Of course, without treating any single food as a miracle cure.<\/p>\n

Get Some Sunlight<\/h2>\n

\"Man<\/p>\n

Basking in the morning sun helps your skin produce vitamin D, sets your body clock so you sleep better, and can lift your mood, as long as the timing is right and you don’t overdo it.<\/p>\n

Vitamin D is unique because the body can make it on its own: when ultraviolet B (UVB) rays hit the skin, vitamin D forms, which helps absorb calcium for the bones and supports muscle function. Ironically, even in a country where the sun shines all year round, vitamin D deficiency is still common; in the study of elderly women in Jakarta and Bekasi described below, about a third of the participants were deficient from the start. The reason is simple: we leave for work before it’s light, spend all day in air-conditioned rooms, then come home after dark (and that may include us, too).<\/p>\n

The second benefit comes from the light itself. A review by Blume et al. (2019) in the journal Somnologie<\/a> explains that the clock in our brain is “set” by light entering through the eyes. Bright light in the morning tells the body when to be alert and when to get sleepy, while screen light at night actually shifts our sleep schedule. Light is even used as a low-risk therapy for sleep and mood.<\/p>\n

So when, and for how long, should we sunbathe? A clinical trial by Setiati et al. (2007) from Universitas Indonesia<\/a> offers a very local picture. Seventy-four elderly women in Jakarta and Bekasi sat in the sun at 9 a.m. for 25 minutes, three times a week, with their faces and both arms exposed and no sunscreen. After six weeks, their vitamin D levels rose by about 52 percent, while the group that stayed indoors rose by only about 12 percent.<\/p>\n

The practical rule of thumb: 15\u201330 minutes of sun between 8 and 10 a.m., two to three times a week, with your face, arms, and if possible legs exposed. Darker skin generally needs a little longer. The sun at 6:30 a.m. is still great for setting your body clock, but its UVB is too weak to produce vitamin D.<\/p>\n

A quick honest note: the sun still deserves respect. The WHO explains<\/a> that UV radiation is strongest around midday and recommends protection when the UV index reaches 3 or higher. In Indonesia, the midday UV index often falls in the high to extreme range. So sunbathe only until your skin feels warm, never until it turns red, and never stare directly at the sun. People with lupus or who take medications that increase light sensitivity should check with a doctor first. If you can’t be bothered to sunbathe on purpose, a morning walk around the neighborhood combines two habits at once.<\/p>\n

Don’t Smoke<\/h2>\n

\"Man<\/p>\n

Not smoking is one of the most impactful decisions for your health, because there is no safe level of exposure to tobacco, including other people’s smoke.<\/p>\n

The WHO explains that tobacco harms nearly every organ in the body<\/a> and raises the risk of heart disease, stroke, lung disease, and many cancers. Sometimes people defend themselves with the example of a neighbor’s grandfather who smoked and still lived a long life. That’s like winning the lottery: it happens, but it’s not a strategy.<\/p>\n

If you don’t smoke, don’t start. If you do, quitting still pays off at any age. Nicotine dependence isn’t just a matter of willpower, so don’t hesitate to ask a doctor or a quit-smoking service for help.<\/p>\n

Exercise Regularly and Enough<\/h2>\n

\"Man<\/p>\n

Getting enough regular exercise, including brisk walking, cycling, gardening, and strength training, helps keep your heart, muscles, bones, blood sugar, and mood in good shape throughout life.<\/p>\n

The WHO recommends that adults do 150\u2013300 minutes of moderate-intensity aerobic activity per week<\/a>, or 75\u2013150 minutes of vigorous activity, plus muscle-strengthening activities on at least two days a week. Do the math, and 150 minutes is only about 30 minutes a day for five days. Still less time than we spend scrolling social media, hehe.<\/p>\n

Climbing stairs, walking to the mosque or the corner shop, and sweeping the yard all count. What matters most is moving regularly and not sitting too long; I cover the risks in the article on the dangers of sitting too long<\/a>. People with chronic illnesses or chest pain should consult a doctor before increasing the intensity.<\/p>\n

Read also:<\/p>\n

Strength Training After 30: 10 Major Benefits<\/a><\/p>\n

Benefits of Walking After a Meal<\/a><\/p>\n

Get Enough Sleep<\/h2>\n

\"Man<\/p>\n

Getting enough sleep, generally seven to nine hours a night for adults, is recovery time for the body and brain, not a luxury to sacrifice when work piles up.<\/p>\n

Quality matters as much as quantity: eight hours of broken sleep isn’t necessarily more restorative than seven solid ones. This is where the morning sun habit helps, because morning light sets your body clock so sleepiness arrives on time at night.<\/p>\n

Aim for a consistent sleep schedule, cut back on coffee in the late afternoon, and keep your phone away from the bed. Loud snoring, pauses in breathing during sleep, heavy daytime sleepiness, or prolonged insomnia should be checked by a doctor.<\/p>\n

Get Regular Health Checkups<\/h2>\n

\"Doctor<\/p>\n

Regular health checkups help detect risk factors such as hypertension, diabetes, and high cholesterol before they cause symptoms, so treatment can start earlier.<\/p>\n

The type and frequency depend on your age, family history, and previous results. Blood pressure, blood sugar, cholesterol, and certain cancer screenings can be discussed with your doctor. The good news is that in Indonesia many basic checks can now be done at a puskesmas<\/em> (community health center) or posbindu<\/em> (community screening post) at an affordable cost.<\/p>\n

Avoid the broadest possible checkup packages without a clear reason, because false positives can trigger anxiety. A good checkup is one that’s well targeted and followed up.<\/p>\n

Manage Stress<\/h2>\n

\"Man<\/p>\n

Managing stress matters because prolonged, uncontrollable pressure can disrupt sleep, relationships, work, and even physical health, such as blood pressure and digestion.<\/p>\n

Short-term stress actually helps us focus; the problem starts when that “alarm” never switches off. Recognize what we can change and what we need to accept. Physical activity, worship, breathing exercises, writing, and talking to someone we trust can all help. If anxiety or sadness persists, thoughts of self-harm appear, or daily life is disrupted, seeking professional help is a brave step, not a sign of weakness.<\/p>\n

Build Harmonious Relationships with Your Spouse and Family<\/h2>\n

\"Father,<\/p>\n

A harmonious relationship with your spouse and family provides security and emotional support when life gets tough, which in turn supports both mental and physical health.<\/p>\n

Harmony doesn’t mean never disagreeing. It grows from honest communication, respect, shared responsibilities, and a willingness to be the first to apologize. Put the ego aside for a moment, hehe.<\/p>\n

For married couples, emotional closeness and mutually consensual intimacy are also part of well-being. If there is violence, coercion, or an unsafe relationship, safety must come first and professional help should be sought.<\/p>\n

Keep Up Family Ties, Friendships, and Social Connections<\/h2>\n

\"Three<\/p>\n

Meaningful family ties, friendships, and social connections provide emotional support and a sense of belonging, and social connectedness is linked to better health and a longer life.<\/p>\n

The Prophet Muhammad (peace be upon him) said, “Whoever would like his provision to be expanded and his life to be prolonged, let him maintain the ties of kinship.<\/em>” (narrated by al-Bukhari and Muslim). Of course, our lifespan is in Allah’s hands, but keeping up family ties (silaturahmi<\/em>) is clearly a worthy effort.<\/p>\n

Call your extended family, greet your neighbors, attend religious study circles or community clean-ups, and nurture old friendships. Meaningful relationships matter more than the number of contacts, and the warmth of meeting in person is hard to replace with likes or followers.<\/p>\n

Strengthen Your Faith and Devotion<\/h2>\n

\"Man<\/p>\n

Faith and devotion to Allah give direction, hope, and inner peace, making them a pillar of well-being for body and soul amid life’s ups and downs.<\/p>\n

Worship, prayer, remembrance of Allah (dhikr<\/em>), fasting, charity, and community togetherness help us find meaning and support. However, religion is not a guarantee of being free from illness, and we should be careful with claims that certain rituals cure serious diseases on their own. Spiritual effort and medical treatment can go hand in hand; there’s no need to pit them against each other.<\/p>\n

“Unquestionably, by the remembrance of Allah hearts are assured.” (Qur’an, Ar-Ra’d 13:28)<\/strong><\/p><\/blockquote>\n

How to Start Applying These Healthy and Fit Life Tips<\/h2>\n

The most realistic way to start applying these healthy and fit life tips is to pick the one habit that’s easiest to do this week, then add the next one once the first feels stable.<\/p>\n

To make them easier to remember, here are the benchmarks we’ve covered:<\/p>\n\n\n\n\n\n\n\n\n\n\n
Habit<\/th>\nGeneral benchmark<\/th>\nSmall first step<\/th>\n<\/tr>\n<\/thead>\n
Fruit and vegetables<\/td>\nAt least \u00b1400 grams per day (WHO)<\/td>\nFill half your plate with vegetables<\/td>\n<\/tr>\n
Salt<\/td>\nLess than 5 grams (\u00b11 teaspoon) per day<\/td>\nCut back on instant noodles and soy sauce<\/td>\n<\/tr>\n
Free sugars<\/td>\nLess than 10% of daily energy<\/td>\nSwap sweet drinks for water<\/td>\n<\/tr>\n
Physical activity<\/td>\n150\u2013300 minutes\/week + muscle training 2 days<\/td>\nBrisk walk 30 minutes, 5 days<\/td>\n<\/tr>\n
Sunlight<\/td>\n15\u201330 minutes, 8\u201310 a.m., 2\u20133 times\/week<\/td>\nMorning walk around the neighborhood<\/td>\n<\/tr>\n
Sleep<\/td>\n7\u20139 hours per night<\/td>\nGo to bed 30 minutes earlier<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

These numbers are general benchmarks, not rigid targets. Small, consistent progress is worth more than a big change that only lasts three days.<\/p>\n

Frequently Asked Questions<\/h2>\n

What are the easiest healthy and fit life tips to start with?<\/h3>\n

The easiest healthy and fit life tips to start with are walking for 20\u201330 minutes, adding one serving of vegetables, swapping sweet drinks for water, and going to bed earlier. Pick one first, then add the others.<\/p>\n

Is fasting safe for everyone?<\/h3>\n

Fasting isn’t automatically safe for everyone. People with diabetes who take glucose-lowering medication, pregnant and breastfeeding women, and anyone with a history of eating disorders should consult a doctor first.<\/p>\n

What is the best time to sunbathe in Indonesia?<\/h3>\n

The generally recommended time to sunbathe in Indonesia is around 8\u201310 a.m. for 15\u201330 minutes. A clinical trial in Jakarta and Bekasi used 9 a.m. for 25 minutes, three times a week. Avoid long sun exposure close to midday.<\/p>\n

Closing: Let’s Start Giving Our Bodies Regular Servicing<\/h2>\n

To sum up, a healthy life is shaped by mutually reinforcing habits: eating moderately and fasting now and then, choosing whole foods, drinking enough, getting morning sun, not smoking, staying active, sleeping enough, getting the right checkups, managing stress, caring for family and social ties, and strengthening faith.<\/p>\n

Back to that beloved motorbike: our bodies don’t need expensive modifications, just consistent, regular servicing. Start small: a morning walk in the sun tomorrow, or try the Monday-Thursday fast this week. Our lifespan is Allah’s secret, but who knows, a few years from now we may thank ourselves for the effort we start today.<\/p>\n

Of these 18 healthy and fit life tips, which one do you find hardest to stick to, and which has already become a habit?<\/em> Share it in the comments; your experience might just help another reader.<\/p>\n

Hope this helps.<\/p>\n

Note: this article is for general educational purposes and is not a substitute for the advice of a doctor or healthcare professional.<\/em><\/p>\n

References<\/h2>\n
    \n
  1. de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. New England Journal of Medicine<\/em>. 2019;381(26):2541\u20132551. https:\/\/doi.org\/10.1056\/NEJMra1905136<\/a><\/li>\n
  2. Setiati S, Oemardi M, Sutrisna B, Supartondo. The role of ultraviolet-B from sun exposure on vitamin D3 and parathyroid hormone level in elderly women in Indonesia. Asian Journal of Gerontology & Geriatrics<\/em>. 2007;2:126\u2013132. https:\/\/hkag.org\/Publications\/AJGG\/v2n3\/V2N3-p126_32.pdf<\/a><\/li>\n
  3. World Health Organization. Healthy diet. https:\/\/www.who.int\/health-topics\/healthy-diet<\/a><\/li>\n<\/ol>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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