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How to start a healthy lifestyle?—Perspective of a sportsman

healthy lifestyle

Everyone wants to succeed, but healthy habits go hand in hand with personal development. A healthy lifestyle is one of the foundations needed to succeed, especially since we have suffered a lot from the Covid-19 ultimately.

Health gives us the freedom to be comfortable in our skin; without it, no one can enjoy all that life has to offer even if they have access to the best resources in the world. People often suffer from illnesses that prevent them from experiencing complete wellness, however, it is not an excuse for neglecting healthy habits or primary self-care.

Taking charge of your health is essential for a successful future. So in this blog, I would like to cover some basic tips for cultivating a healthy lifestyle from the perspective of sports and nutrition.

healthy lifestyle


How do I start living a healthy lifestyle?

Starting a healthy lifestyle doesn’t have to be intimidating or overwhelming. Small and intentional decisions can make the biggest difference in forming healthy habits. Before you make any decision, ask yourself how it will support your healthy lifestyle.

Do you need healthy food options for lunch? Should you opt for a virtual or outdoor hang-out with friends? Is there an exercise class or activity you’ve been wanting to try? Focus on taking one step forward towards achieving your goals each day.

3 most important tips for a healthy lifestyle

Pick up a sport for exercise

Taking up a sport such as running or cycling will help you develop healthy habits and keep your body in great shape. Not only does physical activity help boost cardiovascular health, but it also helps improve your mood and relieve stress.

Exercise is an integral part of staying healthy and avoiding a sedentary lifestyle. Although I am a professional athlete, you don’t necessarily have to be one to reap the benefits of physical activity.

Pick up a sport for exercise and find something that you enjoy- it can be running, swimming, mountain biking, or even just walking with friends on the weekend. Getting active doesn’t have to be boring or complicated, finding something you like can make all the difference in maintaining your healthy lifestyle.

healthy lifestyle


Have a balanced diet

Actually, everybody knows the concept of a so-called “balanced diet”. Eating a balanced diet is an essential part of healthy living. By including plenty of complex carbohydrates, plant-based proteins, healthy fats, herbs, and spices in our daily meals, we can enjoy delicious flavors that not only taste good but are also beneficial for our bodies.

We should limit our intake of overly processed foods, refined sugar, trans fats, and saturated fats and opt for healthy drinks such as water or tea instead of soda. With mindful eating and healthy recipe ideas at hand, achieving a balanced diet can be easy to attain by incorporating foods from different food groups into our meals.

healthy lifestyle


Sports Nutrition

But here, what I want to introduce is the concept of “sports nutrition”. Sports nutrition is the proper way of intake that will help optimize athletic performance. It involves having just the right amount quantity and quality of food intake with regard to their activity level, nutrition goals, health conditions, and other circumstances.

Eating correctly allows athletes to train harder and perform at higher levels with fewer injuries as well as increase their rate of recovery after sporting activity.

What does a full meal include? The general rule is to make up for the number of calories burned and provide enough fuel for the body to function. For example, The average person needs 1,500 – 2,000 calories in a day, but athletes require additional fuel due to their rigorous physical activity. To ensure healthy functioning, experts recommend consuming 500 to 1000 more calories for athletes compared to the regular daily caloric intake. 
healthy lifestyle
Generally speaking, a balanced diet must contain these elements: carbohydrates, fats, and proteins.
  • Proteins: Proteins play a crucial role in healthy lifestyles, helping to build muscle mass and promote healthy cell production. They are essential for muscle building, as they provide the body with amino acids that the body uses to create new proteins.

Additionally, proteins promote healthy cell production, which helps reduce inflammation and improves overall health. Regular exercise combined with protein-rich foods can help keep your body healthy and fit.

  • Carbohydrates:  Carbohydrates play an essential role in a healthy lifestyle, as they are a readily available form of energy for the body. Eating complex carbohydrates like fruits, vegetables, beans, and whole grains helps fuel your body throughout the day and is key to promoting healthy digestion.
           Many health professionals suggest incorporating healthy carbohydrates into each meal or snack–ensuring you get enough nutrition while also getting the energy boost necessary to feel energized.
  • Fats: Believe it or not, healthy fats are important for optimal organ functioning and even contribute to healthy skin! Heart-healthy fats, such as those from nuts, avocados, flaxseeds, and extra virgin olive oil can help protect the body against inflammation, while healthy saturated fats found in food sources such as coconut oil can help retain moisture in the skin while helping heal irritations.

healthy lifestyle

What do professional athletes like us eat in sports school?

Athletes understand the importance of fuel for performance, making healthy eating habits and a healthy lifestyle a priority. To meet extra demands for kilojoules and protein, athletes typically increase the volume of healthy food they consume in order to make sure those needs are met.
It is integral that athletes have an understanding of healthy eating habits to ensure that they are properly fueled for optimal performance and successful recovery after strenuous exercise. Like here is a photo of what we ate when I trained in table tennis school.
 healthy lifestyle
Well, it may be a little bit different between oriental and occidental food. But the basic principles are the same.

What do we athletes avoid eating or drinking?

Eating healthy is pivotal for athletes to maintain their bodies and stay in peak physical condition. Drinking processed beverages such as soda and alcohol can lead to dehydration, fatigue, and unnecessary sugar intake which can compromise an athlete’s healthy lifestyle.

In addition, avoiding alcohol consumption is key to an athlete’s success since being under the influence can decrease coordination and the risk of injury. Some other foods including processed and sugary snacks, fried foods, high-fat foods, and sugary beverages are also prohibited strictly in the Chinese national team, according to what I know.

Manage Your Stress and keep inner peace

It is important to take breaks from work or activities that create stress in our lives and allow ourselves to take moments of joy where we can. Learning healthy coping mechanisms such as meditation, deep breathing exercises and positive self-talk can also help to keep things in perspective and prepare our minds for times when life brings its inevitable stresses.


Finding healthy distractions such as engaging with loved ones or going for a nature walk can give us the mental space we need to reset when life has become overly burdensome. Actually, everyone in real life has problems. Students have to deal with exams, adults have to support their families, and even old guys have to worry about other things.

So we have to deal with them in a proper way and try to not let them affect our lives.

healthy lifestyle

More thought about healthy lifestyle

A healthy lifestyle means more than just eating healthy and exercising regularly, it also involves taking care of your mental health. Creating healthy habits for yourself in both physical and mental aspects can lead to a happier, more purposeful life.


Taking personal time to stay connected with friends, and family, as well as engaging in activities that bring you joy are all essential elements of healthy living. Everyone needs to strive for a healthy lifestyle in order to stay healthy and maintain physical and mental well-being.

Living a healthy lifestyle can help individuals prevent, or at least minimize chronic health conditions.

These years, I think what I am doing is not just promoting table tennis this sport, but also advocating and helping more people have a healthy lifestyle. If my articles can affect even one person, then I would also feel greatly glad.

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