“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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Healthy in 2021: 20 Simple Ways to Stay Fit

By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer at The Fit Father Project

healthy in 2021

This is your year! With just a few simple tips, you can be healthy in 2021 — and for years to come.

2021 may look a little bit different with COVID-19, flu season, lock-downs, and working from home.

But with the right mindset, being healthy in 2021 can feel like a breeze.

Follow the 2021 health trends below to achieve exceptional health and look and feel your best at any age!

Want more? Check out these sustainable New Year's health resolutions!

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

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If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Healthy in 2021: 20 Simple Ways to Stay Fit

Home Gyms

Home gyms are common now more than ever before, not just because of COVID-19 but because they make working out convenient, yet highly effective.

You don't have to spend a fortune on a home gym to get and stay healthy in 2021.

Simply get the essentials — a cardio machine, dumbbell weights or barbells, a jump rope, and a medicine ball.

You can also complete aerobic exercise by jogging, walking, or biking outdoors.

Check out the Fit Father Project YouTube channel for some great fat-burning, muscle-building, and at-home workouts!

To-Do Lists

What better way to accomplish 2021 health and fitness goals than by setting obtainable targets and writing them down in a daily planner?

Having goals in writing gives you something to strive for and accomplish throughout the day.

Set specific goals that might include minutes exercised, cups of water you drink, hours of sleep, house chores, work production goals, parenting or financial goals, and other daily tasks you'd like to accomplish throughout the day, week, or month.

See the program 38,000 guys over 40 are using to get results like these

Regular Doctor Visits

Seeing your doctor regularly, or at least once annually, is an excellent way to track health parameters like blood pressure, cholesterol, blood sugar, hormone levels, and more.

If you experience low testosterone, which is common among men over 40, you may notice fatigue, weight gain, muscle loss, thinning hair, sexual dysfunction, or depression.

Take testosterone-boosting supplements or undergo hormone therapy to reduce unpleasant symptoms of low testosterone and improve your quality of life!

The Natural Testosterone Booster Guys 40+ Are Using For More Energy, Drive, & Results

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Immune Boosters

Having a strong immune system is one of the most important things you can do for your body and overall health in 2021.

Take several steps to strengthen your immunity. Examples include getting at least 7 hours of sleep each night, exercising regularly, eating a healthy diet, not smoking, and taking immune-boosting supplements.

These supplements often contain vitamin C, vitamin D, zinc, echinacea, elderberry, apoptogenic mushroom blends, and other disease-fighting nutrients that strengthen your body's natural defenses.

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Dietary Supplements

Even if you eat healthy foods most of the time, you might not be getting all the essential nutrients (in the right amounts) your body needs daily to prevent nutritional deficiencies, stay healthy, and keep energy levels high.

Ask your doctor which dietary supplements for men are right for you.

Examples include vitamin D, fish oil, protein powder, probiotics, creatine, turmeric, powdered greens, magnesium, testosterone boosters, and immunity-boosting supplements.

Take a multivitamin supplement containing all (or most) of the essential micronutrients.

Examples include B vitamins, vitamins A, C, D, E, and K, iron, zinc, calcium, and other minerals.

Protein Shakes

Add protein shakes to your regimen to stay healthy in 2021.

Protein is essential for building and maintaining muscle mass, keeping your metabolism high, maximizing satiety, and reducing the risk of unwanted weight gain.

Consider making homemade protein shakes for breakfast, lunch, or as pre- or post-workout nourishment.

Add omega-3 oils, nut butter, chia seeds, flax seeds, coffee, fruit, rolled oats, or powdered greens to protein shakes if you'd like!

You know you need protein, but how much do you REALLY need?

Less Sitting

Even if you don't have time to complete a full workout, aim to get at least SOME physical activity every day of the week (even if it's just going for a walk).

Exercise at least 3o minutes most days weekly if you can.

If you're tight on time, find at least 15-20 minutes per day to exercise in addition to keeping your body moving as much as possible throughout the day.

Sit down less often.

Get a standing computer desk at work and stand instead of sitting down when you have opportunities to do so.

When you do sit, don't stay sedentary very long.

Take walking or stair climbing breaks periodically to keep your blood flowing and reduce time spent sitting — and your chronic disease risks.

Learn about the dangers of sitting for too long and how to combat the negative effects of sitting.

Toxin Reduction

A major component of getting and staying healthy in 2021 is to reduce toxin buildup within your body.

There are several things you can do to cleanse the body and reduce harmful substances in it.

Examples include sweating more (exercising, sauna use, etc.), not smoking or chewing tobacco, avoiding excessive alcohol, limiting exposure to outdoor pollutants, drinking lots of water, and eating organic, whole foods.

Reduce your intake of processed foods, such as prepackaged dinners, salami, deli meats, hot dogs, regular bacon, ham, and other highly processed meats.

Steer clear of foods loaded with preservatives or added sugar whenever possible.


If you've never been a tea drinker, 2021 is the time to try it!

Tea is very low in calories, but it's loaded with antioxidants and other nutrients that may improve your overall health and wellness.

Studies show that drinking tea can reduce anxiety, increase mental alertness, decrease your risk of cognitive decline, and boost heart health.

It helps reduce cholesterol, lower blood pressure, improve skin health, and reduce the risk of developing certain types of cancer.

Add tea, particularly green tea, to your meal plan at least once daily to reap numerous health benefits in 2021!

See the program 38,000 guys over 40 are using to get results like these

More Water

You probably already know your body needs plenty of water to function at it's best, so it's no surprise that water is on the list of the top ways to stay healthy in 2021.

Always keep a water bottle with you — when you're at work, in your car, working out, or even hanging out with friends.

Track your intake throughout the day. Aim to consume at least 16 cups of fluids daily for men (at least 12 cups per day for women).

Better Sleep

If you're like many adults in the United States, you're not getting sufficient sleep needed to maintain optimal health — at least not every night.

Prioritize sleep as one of your 2021 New Year's health goals.

Set a regular bedtime and stick with it as much as you can.

Allow yourself at least 7 hours of uninterrupted sleep each night.

Keep your bedroom free from clutter, sleep in a cool dark room, reduce stress, use a white noise machine as needed, and avoid caffeine, alcohol, and smoking before bed.

If you suspect you have sleep apnea, check in with your doctor about possible treatment options.

Learn why the Circadian Rhythm and production of sleep hormones are vital parts of getting better sleep.

Improved Mental Health

The high incidence of mental health disorders among people in the United States might surprise you, as these disorders affect nearly 1 in 5 U.S. adults.

Examples include depression, anxiety, bipolar disorder, attention-deficit/hyperactivity disorder (ADHD), obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and substance abuse disorder.

Make improving your mental health a top priority for 2021.

Get regular exercise, achieve a healthy weight, eat nutritious foods, spend time outdoors, get plenty of sleep, try stress-relieving strategies, and surround yourself with a strong social support network of colleges, friends, or family.

Ask your doctor about mental health treatments that might include dietary supplements, prescription medications, group therapy, family counseling, or individual counseling to optimize your quality of life.

Plant-Based Diets

Plant-based diets are popular, and food good reason.

Studies show these diets can improve your physical well-being, emotional well-being, and quality of life, as well as reduce depression, blood sugar, cholesterol, and body weight.

Plant-based, or vegan, diets are those that eliminate meat and other animal foods.

A list of the different types of vegetarian diets include:

  • Vegan: plant-based foods only
  • Ovo vegetarian: plant foods and eggs
  • Lacto vegetarian: plant foods and dairy foods
  • Lacto-Ovo vegetarian: plant foods, eggs, and dairy foods
  • Pescetarian: plant foods, eggs, dairy foods, and fish

Even if you don't adopt a strict plant-based diet, consuming primarily plant-based meals certain days of the week can offer numerous health benefits in 2021!

See the program 38,000 guys over 40 are using to get results like these


Meditation is one of the top health trends for 2021 because of the psychological advantages it offers.

Some of the many benefits associated with routine meditation include stress reduction, less anxiety, reduced pain, lower blood pressure, better sleep, a lower risk of age-related memory loss, and more self-awareness.

To effectively meditate, try a meditation app, or simply close your eyes, focus on normal breathing, and allow your mind and body to relax.

Consider guided sleep meditation at night to make falling asleep easier, boost sleep quality, and allow you to wake up feeling refreshed.

Body Weight Exercises

Whether you're traveling for work, on vacation, or simply want to change up your usual strength training regimen, consider body-weight workouts to boost strength, endurance, and overall fitness.

Body-weight exercises to consider include:

  • Sit-ups or crunches
  • Pushups
  • Squat jumps, wide-stance squats, or narrow-stance squats
  • Alternating jumping lunges or walking lunges
  • Wall squat holds
  • Calf raises
  • Step-ups or box jumps
  • Traditional planks, plank jacks, shoulder-touch planks, or side planks
  • Leg raises or alternating leg raises
  • Hand-stand dips
  • Triceps dips
  • Russian twists

Hold free weights while completing many of these exercises for added resistance if you'd like!

This bodyweight workout can be done at home with NO equipment!

Virtual Workouts

Virtual workouts are more popular than ever because of COVID-19, flu season, busy schedules, time savings, and convenience.

Virtual workouts, or online workouts you can complete from the comfort of home, are an excellent way to get or stay healthy in 2021.

Consider fitness apps or online workouts to build muscle, burn fat, and maintain exceptional cardiovascular fitness from anywhere.

Change up your workout routine often and recruit friends or family members to join you!

Health Outcome Tracking

Tracking health outcomes is one of the best ways to determine if healthy lifestyle changes are working the way they're designed to.

Simple health outcomes to consider tracking in 2021 include blood pressure, cholesterol, body weight, waist circumference, and blood sugar.

Track these parameters daily, weekly, or monthly depending on your lifestyle and your doctor's recommendations.

Use a daily planner, journal, or fitness and workout apps.

You can also keep track of calories burned or consumed, minutes of physical activity, the volume of food eaten, cups of water you drink, hours of sleep, and any other 2021 health goal you've set!

Meal Prepping

Consider prepping your meals prior to a busy work week to get or stay healthy in 2021.

Plan out menus at the beginning of each week, prepare healthy meals, and place them in airtight containers in your refrigerator (or freezer) so you can reheat them quickly later in the week when you're tight on time.

When prepping meals, aim to make each plate of food half full of non-starchy vegetables (greens, asparagus, broccoli, tomatoes, cucumbers, bell peppers, mushrooms, etc.).

The other half should contain protein foods (chicken, fish, seafood, eggs, etc.) and fiber-rich starches like whole grains, sweet potatoes, corn, peas, beans, lentils, and other legumes.

Prepare meals on weekends or pick a day during the week when you have a little extra time.

Store your meals in the refrigerator for up to four days or in the freezer until you're ready to heat and eat them!

If you want to lose weight fast, eat healthier, and spend less time cooking, follow this meal prep for weight loss plan.

Holistic Treatments

Holistic treatments are popular, as many people prefer natural remedies over invasive procedures or medications with possible side effects.

Look for a doctor who takes a holistic approach to health care.

Holistic treatments favor all-natural therapies, including a healthy diet, exercise, yoga, meditation, massage, chiropractic care, acupuncture, vitamin IV therapy, platelet-rich plasma (PRP) injections, or dietary supplements over medications and surgeries.

Healthy Living Programs

Join a structured healthy living program designed for men to achieve long-term healthy weight maintenance, build muscle, reduce disease risks, stay motivated, and maintain healthy habits for a lifetime!

Consider the Fit Father Project, designed for busy dads over 40, to begin your journey toward exceptional health.

You can reap the benefits of custom meal plans, muscle-strengthening workouts, health coaching support, weekly newsletters, recipes, private social media group access, and more.

In addition to adopting the habits listed above to stay healthy in 2021, try a Fit Father Project free meal plan and workout to help you look better, feel better, and enjoy life to its fullest!

Erin Coleman B.S. - Nutritional Science, R.D., L.D.

Writer at The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on getting healthy in 2021.


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Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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