Eat a healthy diet

Consuming a well-balanced diet is one of the best ways to fuel your physical health.A healthy diet generally consists of the following items:

• Whole grains such as whole wheat bread, pasta and brown rice.
• Lean meats such as chicken, pork, and fish.
• Vegetables such as spinach, broccoli and bell peppers which are rich in vitamins and antioxidants.
• Fruits such as berries, oranges, apples and bananas.
• Fat free or low fat dairy products such as milk, yogurt, and cheese.
• Other protein-rich foods such as eggs, beans and legumes.
• Broth-based soups.

Stay hydrated

Drinking water is a core element of your physical health. Water regulates your body temperature and keeps your joints well-lubricated. It also removes toxins from your body via urination and bowel movements.

• The recommended amount of water to drink each day will vary from person to person, but general guidelines suggest 13 cups of water for men and 9 cups of water for women every day
• To get in the habit of drinking more water, keep a bottle of water on your desk. Seeing the water in close proximity will probably prompt you to drink it more often, but you can also set your phone or computer to give you a reminder every half hour to drink.
• If you are in the habit of drinking soda, try drinking sparkling water instead. The fizzy, carbonated texture of the drink will remind you of soda, but you won't be consuming any of the harmful sugars or chemicals from soda.

Exercise

You don't have to compete in Ultra-Marathons in order to reap the physical benefits of exercise. 30 minutes of moderate to intense exercise (like brisk walking, running, swimming or hiking) 4-5 times a week is the recommended amount for most people.

• Exercise can help you lose weight and reduce your risk of suffering from heart disease, diabetes, chronic fatigue, and even some cancers, such as endometrial and lung cancer.
• It may take some time to find a form of exercise you really enjoy. Try a wide variety of activities: walking, running, swimming, yoga, pilates, ballet. You can also look into team sports such as soccer, basketball, football, and softball. Your local gym or community center may offer classes in these areas, but you can also look for DVDs or fitness videos on YouTube to give you guidance.
• Don't give up on a new exercise regime immediately. It will take time for your muscles to adjust to the demands of the activity. Try each activity for at least a month before you move onto something new.

Sleep 7 to 9 hours every night

A full night's sleep can have multiple physical benefits, from boosting your immune system to improving your ability to concentrate and complete projects when you are awake.

• If you struggle to get a full night's sleep, try creating a regular bedtime routine in the hour leading up to the time you want to sleep. Wash your face, brush your teeth, and play some relaxing music. You might read a book in bed before going to sleep. Repeating these activities will prepare your body for sleep.
• Improve your sleeping conditions. If you need to sleep in a cool room, add an extra fan or remove a layer of blankets from your bed. If you live by a noisy street, try using a white noise machine to drown out any noise. Use thick curtains to shut out any light from street lamps or nearby buildings.

Shower regularly

Showering every day will not only help you feel refreshed, it will also promote good hygiene. Be sure to use water and soap when you shower or take a bath.

Wash your hands

Regular hand washing is one of the most effective methods in preventing the spread of disease. It reduces the transmission of diarrhea, the flu, and other communicable diseases.

• Be sure to use warm water, antibacterial hand soap (either in a bar or liquid form) and a clean towel to dry your hands.
• Wash your hands before you prepare food, insert contact lenses, or apply any kind of medical treatment such as a bandage to the skin.
• Wash your hands after going to the bathroom, taking out the trash, blowing your nose, handling raw meat or eggs, or touching an animal.

Wash your hands

Brush your teeth in the morning and in the evening for two minutes each time. Use a fluoride-based toothpaste. Your dentist may want you to brush after every meal or 3 times a day, so always follow her directions.

• You can purchase toothpaste and a toothbrush from your local grocery store or a drugstore.
• Floss. You should also floss between your teeth to remove bacteria and protect your gums from infection. Take a piece of dental floss and wrap the ends of it on the index finger on your right hand and the index finger of your left hand. Insert the string of floss between your teeth, moving it up and down to thoroughly clean the space between the teeth and your gums.

Get regular check ups

You should schedule a yearly exam with your family doctor (or general practitioner) just so they can monitor your blood pressure, cholesterol levels, weight, reflexes and any other signs of good health.

• If you are a woman, then you should have annual checkups with a gynecologist as well.
• If you have a family history of a particular disease -- such as diabetes or lung cancer -- you should talk to your doctor about monitoring for these conditions and what you can do to prevent them from developing.