Do you feel low on energy or frustrated that you lose momentum when it comes to healthy eating and moving? Perhaps you struggle to maintain healthy habits because of your busy schedule, as you try to keep all the balls in the air at work and at home, feeling there’s precious little time left over to care for yourself. You may want to feel better and live with strength and vitality for as long as possible, but have difficulty finding time or holding on to your motivation.
I believe part of the problem is that many of us fall into the trap of an all-or-nothing mindset. We may set lofty goals that leave us dissatisfied in the long run because, let’s face it, the goals are tough to reach and nearly impossible to maintain. We’re like runners who start out all fired up and sprint out of the block. We may see others doing it, so we think it’s what we should be doing too. But before long it gets really, really tough to keep going at that pace. And it’s exhausting. So we fizzle out. Back to the starting block we go. And the cycle continues.
Others of us can’t seem to even get out of the starting block because the road ahead seems too daunting. A small voice inside of us says, “Don’t even bother, it’s too difficult. Have a Cheeto.”
Both of these tendencies come from an all-or-nothing mindset and perfectionistic thinking. This type of thinking is a form of procrastination and self-sabotage.
Is there any hope? Of course there is. The health journey truly is a marathon, not a sprint. Think about where you want to be 30 years from now, not only where you want to be now. It’s the sustainable path that keeps you focused and inspired, and that leads to a healthier you.
The only way to get on the sustainable path is to intentionally start and keep doing the small things each day that add up to big results. As James Clear, author of Atomic Habits, says, “Most people need consistency more than they need intensity. Intensity makes a good story. Consistency makes progress.”
So in the name of consistency, here are 10 simple things you can do every day – consistently – to greatly increase your health and physical well-being. No extreme measures, drastic changes, or added expenses required. Plus, you can do these things whether you travel, work from home, or go into an office every day.
Let’s dive in and explore these habits that WILL make a real difference in your life when consistently applied.
1. Drink Water: Hydration is Key
There is no more important habit than drinking your water! Staying hydrated plays a crucial role in numerous physiological processes, such as digestion, nutrient absorption, circulation, temperature regulation, and waste elimination. Water helps transport nutrients and oxygen, lubricates joints, cushions organs, and aids in maintaining overall balance and homeostasis. It is one of the most fundamental building blocks that our bodies depend on for optimal functioning. So grab a water bottle – I highly recommend the type that tracks your intake in ounces – and keep sipping throughout the day!
2. Move That Body: Get Your Heart Pumping
Engaging in physical activity is vital for your overall health. You don’t need to run a marathon or hit the gym for hours; even a brisk walk or any activity that gets your heart pumping will do wonders. Regular exercise helps reduce the risk of chronic diseases, boosts mood, improves sleep, and increases energy levels. Don’t overthink it – just put on good walking shoes and go. If you work in an office, take advantage of your lunch break to move a bit. If you have access to a fitness center, even 10-15 minutes is better than nothing. Also be on the lookout for a sport or fitness class you enjoy, and get moving!
3. Embrace Fruits and Veggies: Nourish Your Body
Eating a variety of fruits and vegetables provides essential nutrients, vitamins, and antioxidants that support your immune system and overall well-being. Aim for at least five servings a day to reap the benefits. You could have a banana with breakfast and an orange with lunch, kale in your smoothie, a salad with cucumber and tomato, and carrots with dinner. Voila – that’s SEVEN servings right there. As they say – five to stay alive, seven is heaven, and nine is divine!
Mix it up – blueberries on oatmeal, a sweet potato bowl, zucchini pasta, etc. It’s not too difficult! Fruits and veggies not only promote healthy digestion but also help reduce the risk of heart disease, certain cancers, and obesity.
4. Eat Mindfully: Slow Down and Savor
Eating mindfully involves being fully present during meals as you pay attention to the taste, texture, and satisfaction derived from each bite. Slow down, chew your food thoroughly, and listen to your body’s hunger and fullness cues. This will help your digestion and will also help you be more grateful.
Additionally, be aware of the quality and sources of the food you consume. Opt for fresh, whole foods and make informed choices about what nourishes your body. Pack your lunch if you’re going into the office, and be careful of those temptations that sit on the break room counter or at the local restaurant. Treats are meant to be enjoyed on occasion, but can quickly sabotage your efforts if enjoyed frequently. Read labels and learn what’s in the food and beverages you buy and consume. There’s a lot of smoke and mirrors out there, so don’t believe everything you read and hear. Start learning. Become a wise advocate for your own health.
5. Nature Therapy: Step Outside and Soak Up the Sun
Nature is God’s gift to us. And spending time in nature has incredible benefits for your well-being. It reduces stress, enhances mood, improves concentration, and increases vitality. Whenever possible, take a stroll in the neighborhood or park, go for a hike, or simply sit under a tree and appreciate the beauty around you. Walk barefoot in the grass, sit by a bubbling brook. Look at the trees, listen to the birds, breathe in the fresh air, and soak up some sunshine, which is an excellent source of vitamin D. And yes, be smart about the use of sunscreen as needed!
6. Smile: It’s Contagious
Did you know that a simple smile can have a positive impact on your health? Smiling releases endorphins, reduces stress levels, and boosts your immune system. Plus, it’s contagious! Spread some joy by sharing your smile with others, and you might just brighten someone’s day.
7. Strength Training: Build a Stronger You
Strength training helps build muscle, increases bone density, improves posture, and enhances overall strength. Don’t worry; you don’t need to lift heavy weights like a bodybuilder. Just do something that challenges and strengthens your muscles. Bodyweight exercises, resistance bands, or light weights can work wonders. Start small and gradually increase intensity as you progress.
If you’re looking to incorporate strength training into your routine without fancy gym equipment, there are simple and effective options using items found right at home. You can try bodyweight exercises like squats, push-ups, and planks, which utilize your own body as resistance. If you don’t have resistance bands or light weights, you can use water bottles or canned goods to add an extra challenge. Remember, the key is to start small and gradually increase the intensity as you progress.
8. Stretch: Show Your Body Some Love
Stretching is often overlooked, but it plays a crucial role in maintaining flexibility, preventing injuries, and relieving muscle tension. Take a few minutes each day to stretch your major muscle groups. This will improve your range of motion, posture, and overall comfort in your body.
Stretching becomes even more important for those who spend long hours sitting at a desk, which can lead to tightness in the hip flexors. By incorporating regular stretches into your routine, you can alleviate the tightness and tension that arise from prolonged sitting. Engage in seated stretches right at your desk, and also look for short breaks to stand up and stretch. And if you find yourself on back-to-back video conferences, be sure to take advantage of any breaks to get up and stretch. Focus on areas that feel tight or tense. And always prioritize good posture while sitting.
9. Prioritize Sleep: Rest and Rejuvenate
Getting a good night’s sleep is essential for your well-being. It promotes physical and mental recovery, supports memory and learning, and helps regulate hormones. Aim for 7-9 hours of quality sleep each night. Create a peaceful sleep environment, establish a consistent bedtime routine, and prioritize restful slumber. And yes, this means turning off phone notifications, putting devices away, and engaging in relaxing self-care prior to sleep!
10. Breathwork: Harness the Power of Your Breath
Lastly, but certainly not least, embrace the power of breathwork. Deep, mindful breathing techniques have a profound impact on your stress levels, nervous system, and overall sense of calm. Take a few moments each day to focus on your breath, inhaling deeply through your nose and exhaling slowly through your mouth. Feel the tension melt away as you become more centered and present. There are many online resources available to help you identify a breathing technique that works best for you.
Incorporating these 10 simple habits into your daily routine can significantly improve your health and overall physical well-being. Remember, it’s not about perfection or striving for an all-or-nothing approach. It’s about making small, sustainable changes that add up over time. So start today by drinking more water, going for a walk, enjoying a colorful plate of fruits and veggies, and taking a deep breath. Your body will thank you, and you’ll be on your way to a healthier, happier you.