A man jogging in the woods to improve his health, Fitness, and Wellness

24 things to avoid to improve Health, Fitness and Wellness


A life without health is like a river without water.

Maxime Lagacé 


All of us have been told to do certain things and to avoid certain things at some point in life to improve Health, Fitness, and Wellness. 

Most of us end up ignoring those advice only to realize later how big a mistake it is. Well, it is not too late to reflect back on those advice and to include some of them in your daily schedule.

This article highlights some of the most important things to avoid in day to day life to improve Health, Fitness, and Wellness. Some of the advice might be very easy to follow, some might be difficult, however, some amount of dedication and discipline will surely make you go a long way in achieving good health, fitness, and wellness.

Following the things mentioned in this article will not only make you feel better about yourself, but you will also end up saving lots of money in the process.

Not consuming certain things coupled with improving your health, fitness and wellness will save you lots of money which otherwise might go towards paying up your health bills and buying unnecessary items.



Things to avoid to improve Health, Fitness and Wellness

Sometimes avoiding some things is easier than following things.

Here is a list of 24 such things which you should avoid to improve Health, Fitness, and Wellness.

1. Excess sleep

A boy sleeping for too long

You must avoid sleeping for long hours. Excess sleep is defined as sleeping for more than 9 hours. Sleeping for long hours is considered as a sign of depression and lack of motivation and social life. It also leads to anxiety, loss of memory, diabetes, headaches, and heart diseases.

If you sleep for more than 9 hours on a regular basis, then you must visit a doctor. 

Ideally, you should sleep in the range of 6-8 hours daily.

2. Lack of sleep

A man not sleeping for less than 7 hours.

Cutting down on sleep for playing video-games, binge-watching TV shows, and working can have serious negative impacts on your health. This is a poor lifestyle choice which a lot of people in their 20s and 30s make.

If you are someone who does this regularly, then you’ve got to stop since avoiding sleep or sleeping less can lead to serious health issues like hypertension, obesity and even death.

Our body performs several repair and growth functions during sleep. Lack of sleep means that your growth is hampered and repairs are not carried out properly in the body.

Everyone should sleep for at least 6-8 hours daily to maintain health.

3. Sitting for too long

An employee sitting at his chair for more than 90 minutes.

You should never sit for more than 60-90 hours in a go. You should take small breaks of around 3-5 minutes every 1-1.5 hours. You can go for a walk or stretch your body during that break. You can also take calls, read a book or watch TV while standing.

If that is not possible, then at least keep on working by standing.

4. Irregular sleep patterns

Following irregular sleep patterns can hamper your mood during the day and severely impact your cognitive functions.

Everyone’s mind follows a fixed routine in which the growth and repair functions are executed. If you follow irregular sleep patterns, then those functions are not performed efficiently.

One must have a fixed sleep and wake-up time to ensure the stability of mental and cognitive functions.

Ideally, you should sleep before 12 at night and wake up before 7 am in the morning.

5. Consuming too much sugar and salt

A packet of sugar and salt kept on table.

You must keep a check of your sugar and salt consumption. Excessive sugar consumption can lead to diabetes and obesity, and excessive salt consumption can lead to increased water retention in the body and high blood pressure.

You must keep a track of your calorie intake to keep check of sugar and salt consumption. Avoiding fast food and soda can help in controlling your sugar and salt intake.

You should also avoid drinking packed fruit juices and eating tinned fruits.

6. Dieting

A person dieting and not consuming enough calories.

Several people follow extreme dieting on a regular basis to reduce fat and improve physique. However, these people end up eating a lot more calories than they regularly do to reduce their post dieting urges.

The best way to reduce fat is to exercise regularly and remain in a calorie deficit state.

The weight loss industry wants you to believe that dieting is the option to fat loss, however, one can experience fat loss by working out on a regular basis.

You should also not maintain a big calorie deficit. A deficit of around 200-300 calories is enough.

7. Too much alcohol consumption and smoking

A man drinking alcohol and smoking cigarettes.

Consuming alcohol is moderation during parties is fine, however consuming alcohol on a regular basis can impact your immunity, body functioning, and sleep cycle.

Excessive alcohol consumption not only impacts your health but also your productivity since hangover from drinking can cause headaches, fatigue, and nausea.

You should never smoke cigarettes and hookah. Smoking not only impacts your lungs but also severely impacts the health of those around you due to passive smoking.

8. Not engaging in fitness activities

You must engage in some sort of physical activity on a regular basis. This can involve you going to the gym, playing a sport or going for a run/ jog on a regular basis.

Not engaging in any physical activity can reduce your body stamina, flexibility, and fitness.

A basic exercise routine of 30 minutes daily is enough to keep you healthy and fit.

9. Using tech before sleeping

A girl using her phone before sleeping at night.

The blue light emitted from the screen of mobile phones, TV’s and Computers can impact your sleep and eyesight.

You must avoid using technology 1 hour before going to bed for sleep. You can read a book, spend time with family or meditate before going to bed instead of staring at a blue light-emitting screen.

10. Anger

An angry kid wearing red clothes

Anger is a human instinct. An extreme expression of anger can impact your mental and emotional health, along with souring your relationships with your partner, family, friends, and co-workers.

If you cannot tolerate your anger, then you must seek external help from a counselor and practice anger management techniques. Some of these techniques include practicing breathing exercises and meditation.

11. Breathing through mouth

You should never breath through mouth since it might allow bacterias to enter your body.

Breathing through the mouth can dry out your mouth and remove your body’s first defense against oral bacteria. This not only causes tooth decay and bad breath but also doesn’t filter out the germs from the air which otherwise are filtered while breathing through nostrils.

12. Following same workout pattern daily

A skinny man working out at the gym

Your body requires variation in physical activities to grow and maintain flexibility. If you follow the same workout routine every day then the effectiveness of that workout reduces.

The human body requires that you change your workout patterns and stretching patterns on a quarterly basis and don’t repeat the same exercise routine for more than twice a week.

13. Skip stretching before working out

Stretching is the most important part of any workout. You must stretch your entire body before and after working out to ensure that your muscles maintain their flexibility and blood flow is maintained.

Stretching also prepares your body for lifting heavy weights and reduces the chances of injury.

Not stretching before and after the workout can reduce the Range of Motion of your body while exercising and cause body pain post-workout.

14. Binge-watching TV shows and movies

A college student bingeing on netflix and amazon prime to kill time.

You must avoid binge-watching movies and TV shows on a regular basis since it can impact your social life. Sacrificing sleep for binge-watching can make you feel tired and drained off the energy the next day.

Binge-watching occasionally can be beneficial to let go of the stress and refresh the mood, but making this a habit can be severely harmful to your mental health.

15. Drinking less water

A woman drinking water from her bottle.

Lots of us forget to drink adequate water during the day and then drink up lots of it in one go to cover up for the entire day. If you are someone who practices this on a regular basis, then you must stop this since this can impact your bladder and kidney health.

If you find it difficult to drink an adequate amount of water on a regular basis, then you must place daily alarms to remind you to drink water.

You should also avoid drinking cold water. One must drink warm water in the morning to flush out the toxins from the body and drink normal water during the day.

However, there is nothing better than drinking warm water throughout the day.

16. Drinking too much coffee and energy drinks

A cup of black coffee kept on table.

You must not drink too many caffeinated drinks. Drinking too much coffee and energy drinks can cause insomnia, hyperactivity and forceful heart contractions.

You should especially not drink caffeinated drinks hours before appearing for an examination, interview or presentation since this can make you nervous and restless.

Drinking caffeine in moderation in the form of coffee is fine, however consuming it through energy drinks can be harmful since these drinks contain lots of sugar, soda, and artificial flavors.

17. Not reading

An old man not reading regularly.

Our brain is a muscle and it requires some workout as well. Reading on a regular basis promotes overall brain functioning and increases memory.

Reading on a regular basis also helps you in learning from other people’s experiences and expanding your knowledge and imagination.

You must read for at least 30- 45 minutes on a daily basis. If you cannot find time during the day to read, then you must either read in the morning or read before going to bed. You can also read while traveling if you have a driver or if you use public transport.

18. Not eating enough fruits and vegetables

Fruits and vegetables should be a major part of your diet on a daily basis. Fruits and vegetables contain several Vitamins and Minerals, which are not found in sufficient quantities in meat and fish.

You must consume at least 2-3 servings of fruits and vegetables on a daily basis. Fruits and Vegetables also contain dietary fibers which are good for Gut health.

19. Never google the solutions to your illnesses

A man googling the solution to his illness instead of visiting a doctor.

A lot of us have a tendency to google the symptoms for various diseases and search for possible illnesses.

Every time I google reasons for coughing, Dr. Google tells me that I am either suffering from cancer or require some surgery. Googling symptoms can cause anxiety amongst people and therefore you must refrain from googling about your diseases and symptoms. Instead, you must go to a doctor for a checkup.

20. Listen to loud music

Loud speakers playing music and creating noise pollution.

Listening to loud music can reduce your hearing capability and can even cause permanent hearing loss. Loud music also increases the rate of heartbeat and can cause disturbance to those around you.

One must avoid listening to loud music on earphones and in public places.

21. Wash your face frequently

ing her face in the washroom.

Washing your face opens up your skin pores and can allow outside germs and bacterias to enter your skin. This can cause irritation in the skin and to prevent this, you must moisturize your skin after washing it.

Washing your face several times can lead to the reduction of natural oils from your skin and can cause dryness in the skin.

You should not wash your face more than 3-4 times a day.

22. Ignore stress

A stressed lady trying to suppress her emotions.

You should not ignore stress. Stress is like a ticking time bomb and when it bursts, it can cause depression.

If you are experiencing stress, then you must talk to someone about it, go for counseling and practice stress management techniques.

You should also not smoke cigarettes and drink alcohol to suppress stress.

Learn more about how to manage stress.

23. Isolate yourself socially

A socially isolated man sitting on a park bench.

A lot of people tend to isolate themselves socially when they fear embarrassment or are depressed. Isolating yourself socially can worsen your depression and can drain you off your confidence. 

24. Make excuses

A girl trying to make excuses.

A lot of people make excuses for not following good health, fitness, and wellness practices.

By making such excuses, these people cheat no one, but themselves.

One must refrain from making excuses and get on with the work. Excuses are just silly ways of justifying one’s shortcomings.

Conclusion

By cutting down on alcohol consumption and fast food, and quitting smoking, you will not only improve your health, fitness, and wellness, but you will also save lots of money.

You will also save tons of money by reducing your medical expenses.

You can save lots of your time, energy, and money by avoiding the above mentioned 24 things on a daily basis.

You can start with the most basic ones like not sitting for a long time and exercising regularly. You might not notice the impact in a month or quarter, but within a year, you will have an amazing physique, good eating habits and would have saved lots of money.

Cheers to avoiding unhealthy habits and achieving amazing Health, Fitness, and Wellness.

Learn more about how to increase your life span
Learn more about achieving Work-Life Balance.

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