The Most Important Health And Fitness Habits
I don’t know about you, but I have a very busy and hectic life. When I decide I want to achieve something, I don’t want to waste time. I want to do the things that are going to make the biggest difference. I’m looking for the biggest “bang for my buck”.
When it comes to health and fitness, it’s easy to get overwhelmed. There are so many different things you could do, and many people end up focusing on the minor details or doing nothing at all.
It doesn’t have to be complicated, though. In fact, the simple basics are usually the most impactful. Here is a list of what I believe are the most important healthy habits to develop to help you get fitter and healthier (*in no particular order).
I suggest starting with one at a time, setting a specific goal, and using some of my success strategies to help you get into a habit.
Strength Train
Building strength and muscle is one of the best things you can do for your physical and mental health. Strength training has been shown to decrease the risk of dozens of chronic diseases, help you live longer, improve brain function, boost mood, and much more. Aim to complete a strength training workout at least twice a week.
To learn the basics of strength training, you can download my FREE Strength Training 101 eBook. You'll learn which exercises to do, how to make sure you're using proper form, and how to progress your workouts to get results.
If you want a structured, done-for-you program that focuses on the mental health benefits of strength training, check out my Strength Training For Anxiety 12-week program. This program is delivered through an app which guides you in each workout. It also has bonus features designed to help you use strength training to become more confident and resilient and change the way you think and feel about yourself.
Drink More Water
All of the cells in your body need water to function. Water keeps your tissues healthy, especially in sensitive areas like your eyes, nose, and mouth. It protects and cushions your vital organs, helps transport nutrients and removes waste, helps with digestion, regulates body temperature, and is involved in the chemical reactions that break down the food you eat to create energy. If you’re dehydrated, many of your body systems won’t work well, and you’ll feel it.
Set a goal to drink at least 64 ounces of water a day (that's not necessarily the right amount for everyone but it's a decent general goal).
Get Up And Move At Least Once Every Hour
Sitting for too long during the day can be a serious health risk. In fact, studies have shown that, compared to people who sit the least, people who sit the most are 2.5 times more likely to have cardiovascular disease, 2 times more likely to die from cardiovascular disease, and 2 times more likely to have type 2 diabetes. Sitting for too long is also associated with weight gain, back, neck, and joint pain, some types of cancers, and preventable hospitalizations.
Set an alarm or reminder to get up and move at least every hour. Two to three minutes of light movement an hour is all it takes to counteract many of the negative effects of sitting too much.
Do High Intensity Cardio
Our bodies function best when we do light movements often throughout the day, and every once in a while, we move very fast and hard to challenge our muscles and cardiovascular system so they get stronger and fitter. At least once a week, get your heart rate up very high. Make sure to check with your doctor first if you have any health conditions or concerns.
Here's a simple way to do that:
Choose a time span between 30 seconds and 2 minutes.
Run, cycle, or row for as hard as you can during that time.
Rest for the same amount of time.
Repeat 5 times.
Eat Vegetables With Most Meals
There’s a lot of conflicting information when it comes to healthy eating. Despite all the differences of opinion, one of the things almost every nutrition professional agrees on is that it’s important to eat more vegetables.
Vegetables are full of vitamins, minerals, and fiber that support a healthy body and mind. Set yourself a goal to include at least 1 vegetable with each of your meals each day. Bonus points if you can eat a different veggie each time.
Meal Prep At Least 1 Thing Each Day
Unfortunately, our modern food system is in bad shape. It’s VERY difficult to eat a healthy diet unless you’re preparing most of your food yourself. With our busy lives and responsibilities, many of us just don’t have time to cook full meals every day. That’s where meal prep comes in.
You can cut your cooking time down dramatically by having ingredients prepped and ready to go. Even meal prep can be time consuming, though, so a great habit to develop is to spend just a few minutes each day prepping 1 thing. You might peel garlic while watching tv or chop peppers and cucumbers while waiting for your coffee to be ready.
Take The Stairs (And Find Other Opportunities To Move)
Being active is about more than just working out in the gym. It’s about creating the identity of an active person. Each and every time you choose to move, you’re casting a vote for the kind of person you want to be – one that prioritizes their health and makes healthy choices. Whenever you see an opportunity, like a staircase, a further parking spot, or an active hobby, take advantage of it.
Practice Deep Breathing
Chronic stress has serious effects on your physical and mental health. You can decrease feelings of stress using deep breathing, which activates your parasympathetic nervous system (the “rest and digest” system).
If you don’t take control of your stress, it will take control of you. Set a reminder to take a few deep breaths at various times throughout the day, or get in the habit of starting or ending your day with 5 minutes of deep breathing.
Get 8 Hours Of Sleep Each Night
Sleep is the glue that holds everything else together. It’s essential for your body to operate properly, and it sets the stage for your other healthy habits. If you’re not sleeping well, you’re less likely to be active and more likely to overeat (especially on sugary processed foods).
There are a few different ways you could focus on your sleep. Creating a sleep routine, turning off electronic devices an hour before bed, and getting sunlight in your eyes first thing in the morning to set your circadian rhythm can all help.
Learn To Activate Your Core
A strong core is essential for moving effectively and protecting your back. Many people do ab exercises but don’t actually know how to make sure their core muscles are working properly. Take the time to learn and practice proper core activation and get in the habit of bracing your core anytime you need to lift something heavy, like a suitcase or your kids.
The Bottom Line
Any of these health and fitness habits will make a big difference in your daily quality of life. Devote some time and effort to making one of these a habit at a time, and if you need help, contact me! My personal training programs include goal and habit-setting assistance so you can create the strong and healthy body and mind you want!