A healthy lifestyle is built on two main pillars: regular exercise and balanced nutrition. Both are essential not only for maintaining your health today but also for preventing long-term problems in the future.

One key step is to maintain an ideal body weight for your height. Carrying excess weight places a heavier load on your joints, increases the risk of diabetes, heart disease, and many other illnesses. Importantly, weight loss must primarily come from diet. Intermittent fasting and following the healthy eating plan below will help you reduce calories safely. When trying to lose weight, remember that your diet must remain nutritious and high in protein to protect your muscles. Losing muscle mass makes you weaker and increases joint strain, so protein is essential.

Exercise plays a vital supporting role. While it does not produce major weight loss on its own, it is crucial to:

• Maintain your new weight after dieting
• Strengthen your bones
• Protect your joints by building stronger muscles

There are two main types of exercise to focus on:

1. Cardiovascular (aerobic) exercise – walking, cycling, swimming – raises your heart rate, improves circulation, and helps you live longer. Aim to exercise at an intensity where you can talk but not sing.
2. Strengthening exercises – squats, lunges, and core workouts – build muscle around your joints, reducing impact and protecting against injury.

Finally, combine good diet and exercise with adequate sleep and stress reduction for best results.