How Do I Stay Healthy and Fit? Overview of Health Recommendations

Everyone wants to live healthily, but how do I stay healthy and fit? In Germany, there are numerous recommendations and guidelines for leading a healthier life. In this article, we provide an overview of the most important recommendations and how you can integrate them into your daily routine.

According to the World Health Organization (WHO), health is a state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity.

It includes both disease prevention and the promotion of a lifestyle that fosters well-being. This definition emphasizes the holistic nature of health and shows that a healthy life consists of many individual aspects that interact in a complex way.

Health is dynamic and can be influenced by many factors, including genetic predisposition, lifestyle, environmental conditions, and social determinants such as education, income, and access to healthcare. Below, we have compiled the most important recommendations to help you achieve a healthier life.

A balanced diet is the foundation of a healthy life. The German Nutrition Society (DGE) has defined the recommendations “Eat and Drink Well,” which were recently updated to promote both health and environmental sustainability by prioritizing plant-based products.

• Drink at least 1.5 liters of water daily.
• Eat plenty of fruits, vegetables, nuts, and dairy products daily.
• Include fish and legumes in your diet once or twice a week.
• Reduce meat consumption and avoid sugary, salty, and fatty foods.
• Prefer plant-based oils and whole grain products.
• Enjoy your meals and monitor your weight.

You can find all guidelines in detail and additional information on healthy eating on the DGE homepage.

“Use it or lose it” — movement is an integral part of a healthy life. Most institutions agree on similar exercise recommendations. In Germany, the Federal Center for Health Education (BZgA), following WHO guidelines, recommends:

• Adults should engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. Each session should last at least 10 minutes.
• Adults should also perform muscle-strengthening activities at least twice a week.
• Adults should remain regularly active and avoid prolonged periods of inactivity.

Every little bit counts when it comes to exercise. Even if you can’t meet the guidelines, any movement is better than none. Studies have shown that even a little physical activity can bring significant health benefits for people who were previously inactive.

More details on the BZgA’s exercise recommendations, as well as guidelines for children, can be found here.

Mental health should not be overlooked when aiming for a healthy life. Key factors include effective stress management, addressing addictions or other harmful behaviors, maintaining social connections, and achieving a good work-life balance.

If you face challenges in these areas and need support, numerous resources are available. Remember, asking for help is not a sign of weakness but a strong will to improve.

Our blog offers numerous articles with information and valuable tips on mental health and mindfulness. Find out more here.

The BZgA also provides various resources, such as the addiction prevention hotline and counseling options for different addictions.

Restful sleep is the foundation of a healthy daily routine. Generally, 7 to 9 hours of sleep are recommended, with regular sleep deprivation or oversleeping potentially having negative health effects. However, this does not apply in cases of illness, as the body may need more rest to recover and fight off pathogens.

Good sleep hygiene also contributes to a restful night. Regular sleep schedules and a cool, dark, and quiet sleep environment are generally recommended. If you can’t fall asleep after a while, get up and engage in a quiet activity like reading until you feel genuinely tired. Tossing and turning in bed is counterproductive.

Learn more about the keys to a healthy sleep in this Blogpost .

Health is a complex interplay of many factors. With these recommendations, you can sustainably improve your quality of life. Take advantage of the numerous information sources and programs to achieve your personal health goals, and remember: every little bit counts. Even if you can’t follow the recommendations perfectly, life is often stressful and unpredictable. Don’t worry if things go off track occasionally, as long as you always strive to live just a little healthier.

Here you can find the WHO’s exercise recommendations in detail.

Find out about the exercise recommendations for children here.

Read more on the 10 rules for a healthy diet here.