To be fit and healthy for the long term and to do so enjoyably you will need experience regular progression and maintain your ability to be strong and mobile in using multiple disciplines of training. For long-term commitment to your health, you will need to recognise progress and celebrate your improvements:

So the first thing to do is to look at what works for the bodies structure for long term health.

1 Fitness. Pick something you love doing that is cardiovascular and also has a fat burning effect as this will boost your mood and your energy and also give you psychological well being. Physically you will also have a slimmer and sexier presence. For a minimum of 3 times a week and you can if you love training do a form of cardio for 30-60 minutes a day. Within those 30-60 minutes you could also add 8 rounds of 20 second all out sprints. That will give you a feeling of power and of determination whilst steady state cardio will give you a feeling of rejuvenation and vitality.

My favourite methods are using the curve treadmill, skipping and also Thai boxing. For you it could be dancing or rowing, it doesn’t really matter what you choose. What does matter is that it feels good first and can progress month by month.

2. You will need mobility to feel relaxed and strong. Mobility is a combination of flexibility and strength. I tend to like getting this from gymnastics and from martial arts at the moment. You can get this from Olympic lifts as well. The snatch lift requires great mobility and can also give you great power. For me I like handstands. Bridges, pull ups and pistol squats.

You can actually get this done in as little as 20 minutes a day for three days a week or do as much as an hour a day everyday, again that’s up to you. You have to workout what works best for your lifestyle. None of this is set in stone. You can focus on different parts of training for different phases. There is no one single solution that fits all and there is an art of tweaking and finding what works for you.

3. Flexibilty. This is so so important for the long term as tight muscles are soon to be injured muscles. So doing as little as 5 minutes of stretching everyday doing the actual stretches you need will revolutionise the quality of your life as you will move easier more fluidly and with grace which again feels awesome. Generally I would say from the thousands of people I’ve met and trained the common link is to do stretches and breathing techniques that improve your posture. When you improve your posture you will feel more present and look more present to others and since great posture improves diaphragmatic breathing and deep breathing you will in turn feel more confident.

4. Balance and footwork. This is something you can daily and this will also benefit your posture, your balance and the function of your body as a whole.

 This can be done in as little as 4 minutes a day. One exercise you can do is simply close your eyes and stand with one leg while the other knee is raised and close your eyes and hold for 2 minutes on each leg and then switch over.

The foundation of these concepts will make everyone and anyone healthy.