Peerayot Co-authored with Hidden Opportunities. Everyone benefits from a balanced diet and regular exercise, regardless of age, sex, or physical ability. This is essential for maintaining long-term health and fitness. Whether it is cardio or strength training, regular workouts and a healthy diet help build endurance and strength over time. But these don't happen overnight. Time and patience are critical requirements to achieving your fitness goals. Shortcuts like crash diets and extreme workouts may promise ...