Regular, moderate exercise over time is more effective for long-term fitness and health than occasional intense workouts. Even 30 minutes of daily movement can make a significant difference.

Strength training helps build muscle, which increases your resting metabolic rate. This means you'll burn more calories even when you're not working out.

Proper hydration can improve exercise performance and recovery. Dehydration of just 2% can decrease physical performance and energy levels.

Rest days and adequate sleep are crucial for muscle repair, growth, and preventing injuries. Overtraining can hinder your progress and lead to burnout.