SIMPLE DAILY HABITS FOR HEALTH, FITNESS AND WELLNESS (70 OF THIS!)
One of the biggest roadblocks people tell me they have is time. We all live in a super busy, chaotic world that’s on the go all day. Eating healthy, exercising, and managing stress can actually be challenging when trying to balance work, family, relationships, and more. (Believe me – I’m totally with you!)
I spoke to one of our fitness retreat guests the other day and she wanted simple, broken down ideas of what to do right away when she gets home. The change seemed overwhelming to her, and I know many other people feel the same way. So I decided to create this simple list of 70 simple daily habits to give you ideas on what you can do now to make small changes in your daily routine.
My goal was for you to select one of the following three categories to focus on that day. You can continue to practice the same habit or choose a different one every day. You can extend to a week if you wish. In any case, the list was created to show you that there are many different small tweaks you can make to improve your health and well-being. Focus on what you need most and what feels good to you!
70 HEALTHY HABITS TO PRACTICE
NUTRITION & FOOD
Add a new color lining (yellow, red, green, purple, white, orange, blue)
Try a new food
Eat at least 1 serving of fruit and vegetables daily
Use portion control
Eat all unprocessed foods
Have a candy free day
drinking water
“Healthy” an otherwise unhealthy meal
Eat protein with every meal (can be animal or plant-based)
Chew your food completely
Eat without distractions
Eat seated rather than standing
food preparation
Limit caffeine in the afternoon
No white/refined carbs
Check the menu in advance when you dine out so you can decide what healthy dish you want
No artificial sweeteners
Add healthy fats
Stop before you’re full (you can have the rest later)
Take a multi
Get your omega-3s on
Take quick snacks with you when traveling or on the go
Look for recipes in cookbooks or online blogs if you need inspiration
FITNESS & EXERCISE
Take time for recovery (stretching, foam roll, dynamic flexibility)
Try a new workout
Change your current workout (pace, sets, reps, weight, interval time, etc.)
Take your workout outside
Track your progress so you know what’s working and what’s not
If you’re not sure where to start, seek help from a professional to get you started
Go for a walk
Something is better than nothing (even 5 minutes)
Use the vacation time and train regularly
Try an outdoor activity instead of a traditional workout (paddling, biking, hiking, cross-country skiing)
If it hurts you, don’t do it (injury pain)
If you have an injury, see a professional to fix the source of the problem
Challenge yourself today a little more than yesterday
Help a friend go to the gym when they’re lacking motivation
If you can’t go to the gym, do a workout at home (pushups, squats, lunges, jumping jacks, planks, bridges and the list goes on…)
take the stairs
Park in the space farthest from the building
Use a standing desk or a suitable area where you can stand
Get up every 15-30 minutes to walk around the office or building
Break a sweat
Plan your workout before work (if you never get to it after work)
Go for lunch
walk to work
bike to work
If you’re traveling, look for gyms or hiking/running routes so you can still work out
MIND-BODY WELLNESS
meditate
Start a gratitude journal
Write down something positive about yourself or your life every day
Name 3 wins from yesterday
Name 3 victories you wish for today
Get out into the fresh air
Take a nap
Read 5 pages a day
Turn off electronics at least 2 hours before bedtime
Make an evening without the phone or television
Go a whole week without a TV
Deep breath
Go to a yoga class
Get a massage
Get a fascia
Relax by the pool or by the sea
Create a vision board and refer to it often
Identify what 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 a good thing)
Get a manicure/pedicure with a friend
Diffuse essential oils in your home
Make time for a friend or family member
SUMMARY SOMETHING
Change is hard. I think we can all agree on that. Small, simple steps can lead to big changes if you are willing to be consistent. Start small. That’s why I created this list—to give you an idea of the little things you can do today or tomorrow to improve your health, fitness, and well-being. Do what you can where you are.
Thanks to Margot Rutigliano