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7 signs you're healthy and don't need to worry, according to a fitness coach

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  Published in Health and Fitness on Monday, October 27th 2025 at 4:27 GMT by moneycontrol.com
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7 Clear Indicators You’re Healthy and Don’t Need to Worry – A Fitness Coach’s Take

For many of us, the line between feeling fine and being in good health can blur. A popular Moneycontrol piece, “7 signs you’re healthy and don’t need to worry, according to a fitness coach,” distills everyday cues into a concise checklist. The article, anchored by insights from fitness professional and nutritionist Dr. Anil Kumar, offers a practical lens through which to evaluate our well‑being without resorting to over‑analysis or unnecessary medical tests.

1. Your Resting Heart Rate Is in a Comfortable Range

Dr. Kumar emphasizes that a resting heart rate between 60 and 70 beats per minute (bpm) signals a well‑conditioned cardiovascular system. The article cites a 2022 study from the American Heart Association showing that athletes or individuals who exercise regularly typically fall within this bracket. A consistently lower resting heart rate is often the first indicator of cardiovascular efficiency and is linked to a reduced risk of heart disease.

2. Sleep is Both Quantitative and Qualitative

Beyond merely clocking eight hours, the article underscores the importance of sleep quality. Features such as falling asleep within 20 minutes, minimal nighttime awakenings, and feeling refreshed upon waking are highlighted as key markers. The piece links to an external Moneycontrol resource that reviews the latest research on sleep architecture and its impact on metabolic health, noting how chronic sleep deprivation can disrupt insulin sensitivity and increase inflammation.

3. Your Body Mass Index (BMI) Falls Within a Healthy Range

While the BMI has its critics, the article acknowledges its widespread utility as a quick screening tool. For most adults, a BMI between 18.5 and 24.9 is considered healthy. The writer points out that the BMI should be interpreted alongside waist circumference, with a waist measurement below 94 cm for men and 80 cm for women reducing the risk of cardiovascular and metabolic disorders. A side note directs readers to a Moneycontrol health guide on body composition and the role of muscle mass versus fat mass.

4. You Eat a Balanced Diet Rich in Fruits, Vegetables, and Whole Grains

Nutrition is a cornerstone of overall health. The article notes that a diet featuring at least five servings of fruits and vegetables per day, whole grains, lean proteins, and healthy fats—aligned with the Mediterranean diet—is associated with lowered rates of chronic illnesses. Dr. Kumar cites a 2023 randomized trial demonstrating that participants following a plant‑based diet experienced significant improvements in blood pressure and lipid profiles. The article further links to a Moneycontrol nutrition feature that provides a sample meal plan and grocery list for those new to balanced eating.

5. You Experience Consistent Energy Levels Throughout the Day

The coach’s voice is clear when he discusses energy levels as an internal gauge of health. Regular energy, without the need for caffeine jolts or frequent “energy crashes,” reflects proper endocrine function and efficient metabolic pathways. The article references the Endocrine Society’s guidelines on thyroid function, linking to a Moneycontrol article that explains how hypothyroidism often manifests as persistent fatigue, while hyperthyroidism can lead to restlessness and insomnia.

6. Your Physical Fitness Allows You to Complete Everyday Activities with Ease

The piece stresses that functional fitness—being able to lift groceries, climb stairs, and perform basic chores without undue strain—is a practical health barometer. Dr. Kumar notes that the 2022 American College of Sports Medicine (ACSM) guidelines suggest that adults engage in at least 150 minutes of moderate aerobic activity each week, paired with two days of strength training. The article includes a quick reference chart of ACSM recommended activities, and it also links to a Moneycontrol guide on home‑based workouts for beginners.

7. Your Mental Health Remains Stable and Positive

Finally, the coach draws attention to the often‑overlooked connection between mental well‑being and physical health. The article discusses how regular meditation, social engagement, and a supportive environment contribute to resilience. It also cites research from the National Institute of Mental Health indicating that individuals with robust social networks and coping strategies exhibit lower levels of systemic inflammation. A Moneycontrol link directs readers to an in‑depth look at mindfulness practices and their physiological benefits.

How to Use This Checklist

The article invites readers to conduct a simple self‑assessment using the seven signs. By monitoring these indicators, you can spot early signs of decline or confirm that your lifestyle is maintaining solid health. If any red flags emerge—such as a sudden increase in resting heart rate, new fatigue, or disrupted sleep—Dr. Kumar recommends consulting a healthcare professional for a thorough evaluation.

Moreover, the article encourages a proactive mindset: instead of waiting for symptoms to surface, incorporate regular screenings, balanced nutrition, consistent physical activity, and mental self‑care into your routine. The linked resources provide actionable steps—ranging from meal‑prep guides to home‑exercise routines—that empower readers to take charge of their health.

Bottom Line

The Moneycontrol feature, reinforced by Dr. Kumar’s expertise and linked health research, demystifies the concept of “being healthy.” By focusing on measurable signs—heart rate, sleep, weight, diet, energy, fitness, and mental health—readers gain a clear, evidence‑based framework to evaluate their own well‑being. When these indicators remain within the recommended ranges, most people can feel confident that they are on a healthy path and need not worry excessively about unseen risks.