I have been doing working out for 8 day consistently.

Not only for keeping fit but for keeping mentally healthily, I’d better raise early and keep daily exercisey. I rise early and exercise daily.

And I watched a video course produced by a YouTuber named Luck, mainly about how to practice spoken English properly and efficiently.

Putting "and" at the start of a sentence is rarely done in written works, as it is often used to make compound sentences ( for example, I exercise daily and I saw a video from Luck). while in a conversation it might be alright if you are continuing a thought if you had been interrupted before.

Example:

J: I'm so hungry this morning!
H: oh, are you?
J: yes! Oh, and also I'd love some orange juice.

I hope that example is helpful.

He suggested us tothe use of his methods, like four words exercises, variations and full paragraph variations.

HI hope I can stick to do thesekeep practicesing so that I can form the habit of using words, and not just stop at knowing that word.

Edited for clarity.

However, these exercises are challenging because I have to think over and over again that if putwhether this or that word in the sentence is right and if it sounds natural.

I understand what you are saying, but this correction makes it sound more natural.

Of course, doing these practicexercises has some advantages, like enabling me to cultivate the ability to think in English and providing me an opportunity to apply what I have learned to real life situations.