Exercise regularly
Build aerobic fitness
Do interval training
Increase workout duration gradually
Strength train consistently
Stay hydrated
Eat a balanced diet
Get enough carbohydrates
Get enough protein
Maintain healthy iron levels
Sleep 7 to 9 hours nightly
Manage stress
Warm up before activity
Cool down after activity
Avoid smoking
Limit alcohol
Maintain a healthy body weight
Practice proper breathing
Stay consistent with training
Allow recovery days
Track progress and adjust gradually