To add to the above, other things I try to follow personally:Coming back to the topic, don't stress about it. You guys are young. You're not going to have heart attacks just like that.
No matter how but stay active. Gym is convenient but it doesn't have to be that. Just stay active. Take staircase, do your own chores, not hire house maid. Not having an active lifestyle is as bad as having full blown smoking habit. Our bodies suffer atrophy if we don't keep them active.
- Eat healthy, wholesome foods. Keep eating outside, or junk food to 1 to 2 times a week. Think about what we are putting in our body. Something that I have tried with myself, and has helped. If we are having acidity/GERD, we need to change our diet/routine after consulting a doctor/nutritionist. Also, drink adequate amount of water through the day. Dehydration can lead to a lot of issues. As can overhydration.
- Get good rest, and sleep at least 6-7 hours a day. 4 hours one day, and 12 the next doesn't help. Have a good sleeping/resting routine. All of us have sedentary day jobs. Please make sure to take breaks and move/stretch during the day
- Exercise for at least half an hour every day. This is not a walk while talking on the phone. Get our heart rate to at least the limit of the aerobic zone. I decide what feels good to me on a given day. If I do some intense days (2-3 hours+), I have a rest day somewhere in between for the body to recovery.
- Gym/HIIT is good, if we can give our body enough time to recover, and provide adequate nutrition, and massaging to supplement all the damage done to our body in high intensity training.
- If we've had Covid recently, consult a doctor about how we can get back to a normal routine. Don't rush it, take it slow. There's still much that is not known about the disease, but there are a few things that are worrisome - lung damage, blood clotting, heart damage (I personally know of people who've had significant problems), pancreatic damage (diabetes after Covid), brain fog, general fatigue. I think I got Covid in the Omicron wave (my tests were negative), and for two weeks I just felt slow, and fatigued. I slowly got back to running, which is my primary activity, and things have been back to normal now.
My background: I am trained in emergency medicine (WEMT), and teach Wilderness Medicine as an instructor. But I am not a doctor, so all of this is just general advice, based on my personal experiences. I admit that I geek out on medicine journals and podcasts. John Campbell is not someone I follow, but prima facie what he is stating are anecdotes, without factual backing.
Disclaimer: Please make changes to your lifestyle only after consulting your doctor/trainer/physio/nutritionist. They will be a better judge of how you can change things. Please don't make sudden changes to your routine, as that puts stress on your heart and lungs the most.