70 Simple Daily Habits You Can Do for Health, Fitness, and Well-being
SIMPLE DAILY HABITS FOR HEALTH, FITNESS AND WELLNESS (70 OF THEM!)
One of the biggest obstacles people tell me they have is time. We all live in a super busy, exhausted world that goes on all day. Starting to eat healthy, exercise, and reduce stress can be challenging when you’re trying to juggle work, family, relationships, and more. (Trust me, I’m there with you!)
I was talking to one of our guests at our fitness retreat the other day and she wanted simple, broken down ideas of what she could do immediately when she got home. The change seemed overwhelming to him, and I know it is overwhelming for many other people as well. So I decided to create this easy list of 70 Simple Daily Habits to give you ideas of what you can do right now to make small changes to your daily routine.
My goal was for you to choose one of the following three categories to focus on that day. You can keep practicing the same habit, or you can choose a different one each day. You can extend it to a week if you prefer. Either way, the list was created to show you that there are many different little adjustments you can make to make a difference in your health and well-being. Focus on what you need most and what feels good to you!
70 HEALTHY HABITS TO PRACTICE
NUTRITION AND EATING
Add a new food color (yellow, red, green, purple, white, orange, blue)
Try a new food
Eat at least 1 serving of fruits and vegetables a day.
Use portion control
Eat all unprocessed foods
Have a day without sweets
Drinking water
“Healthy” an otherwise unhealthy meal
Eat protein at every meal (it can be of animal or plant origin)
Chew your food thoroughly
Eat without distractions
Eat sitting instead of standing
Meal preparation
Limit caffeine in the afternoon
No white / refined carbohydrates
If you are eating out, look at the menu ahead of time so you can decide what healthy food you will have
No artificial sweeteners
Add healthy fats
Stop before it’s full (you can have the rest later)
Take a multi
Get your Omega 3
Take quick snacks with you if you travel or travel
Look up recipes from cookbooks or blogs online if you need inspiration
FITNESS AND MOVEMENT
Take time for recovery (stretching, foam roll, dynamic flexibility)
Try a new workout
Change your current workout (tempo, sets, reps, weight, interval time, etc.)
Get your workout outdoors
Track your progress to see what works and what doesn’t
If you are not sure where to start, seek help from a professional so that you can get started.
Go for a walk
Something is better than nothing (even 5 minutes)
Take advantage of vacation time and do regular workouts
Try an outdoor activity instead of a conventional workout (stand up paddle boarding, cycling, hiking, cross-country skiing)
If it causes you pain, don’t do it (injury pain)
If you have injuries, seek a professional to fix the root of the problem
Challenge yourself a little more today than yesterday
Help a friend go to the gym if they are not motivated.
If you can’t go to the gym, do a home workout (push-ups, squats, lunges, jumps, plank, bridge and the list goes on …)
Take the stairs
Park in the space furthest from the building.
Use a standing desk or an appropriate area where you can stand
Get up every 15-30 minutes to walk around the office or building
Break a sweat
Schedule your training before work (if you never do it after work)
Walk to lunch
Walk to work
Bike to work
If you’re traveling, find gyms or walking / running routes so you can keep exercising
WELLNESS BODY MIND
To meditate
Start a gratitude journal
Write something positive about yourself or your life every day.
Name 3 wins from yesterday
Name 3 wins you want from today
Go outside
Take a nap
Read 5 pages a day
Turn off electronics at least 2 hours before bed
Don’t have a phone or television at night
Go a full week without television
Deep breathing
Go to a yoga class
Get a massage
Get a fascial
Relax by the pool or by the sea
Create a vision board and watch it often
Identify which stressors need to be eliminated from your life and create a plan to do so
Plan a vacation (something to look forward to is always good)
Go mani / pedi with a friend
Diffuse essential oils in your home
Spend time with a friend or family member
IN SUMMARY
Change is difficult. I think we can all agree on that. Small, simple steps can lead to big change if you are willing to be consistent. Start small. That’s why I created this list, so you can get an idea of the little things you can implement today or tomorrow that will improve your health, fitness, and well-being. Do what you can with where you are.