Achieving total fitness for both mind and body involves a holistic approach that includes physical exercise, mental health practices, nutrition, and lifestyle choices. Here are some key components to consider:

### Physical Fitness
1. **Cardiovascular Exercise**: Engage in activities like running, cycling, swimming, or brisk walking to improve heart health and endurance.
2. **Strength Training**: Incorporate weight lifting or bodyweight exercises (e.g., push-ups, squats) to build muscle strength and bone density.
3. **Flexibility and Balance**: Practice yoga, Pilates, or stretching routines to enhance flexibility and balance.
4. **Consistency**: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening activities on two or more days a week.

### Mental Fitness
1. **Mindfulness and Meditation**: Practice mindfulness meditation to reduce stress and improve focus. Apps like Headspace or Calm can be helpful.
2. **Mental Stimulation**: Engage in activities that challenge your brain such as puzzles, reading, learning new skills or languages.
3. **Emotional Health**: Maintain healthy relationships and seek support when needed. Consider talking to a therapist if you’re struggling with mental health issues.

### Nutrition
1. **Balanced Diet**: Eat a variety of foods including fruits, vegetables, lean proteins, whole grains, and healthy fats.
2. **Hydration**: Drink plenty of water throughout the day.
3. **Moderation**: Limit intake of processed foods, sugars, and unhealthy fats.

### Lifestyle Choices
1. **Sleep**: Aim for 7-9 hours of quality sleep per night to allow your body and mind to recover.
2. **Stress Management**: Identify stressors in your life and develop strategies to manage them effectively (e.g., time management techniques).
3. **Avoid Harmful Substances**: Limit alcohol consumption and avoid smoking or recreational drug use.

### Integrative Practices
1. **Holistic Activities**: Consider practices like Tai Chi or Qigong which combine physical movement with mental focus.
2. **Nature Connection**: Spend time outdoors in nature which can boost both physical well-being and mental clarity.

### Regular Check-ups
1. **Medical Check-ups**: Regular visits to healthcare providers for preventive care can help catch potential issues early.

By integrating these elements into your daily routine, you can work towards achieving total fitness for both mind and body. Remember that consistency is key; small but regular efforts often lead to significant long-term benefits.