70 simple daily habits you can do for health, fitness and wellness

Simple Daily Habits for Health, Fitness, and Wellness (70 of them!)

One of the biggest roadblocks people tell me is having time. We all live in a very busy world that we end up going all day. Eating healthy, exercising, and reducing stress can actually be a challenge when you’re trying to juggle work, family, relationships, and more. (Trust me – I’m right there with you!)

I was chatting with one of our guests at the fitness spa the other day and she wanted simple, piecemeal ideas for what she could do once she got home. The change felt overwhelming for her and I know it 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 in your daily routine.

My goal was for you to choose one of the three categories below to focus on that day. You can continue to practice the same habit or you can choose a different one each day. You can extend to a week if you prefer. Either way, the list was created to show you that there are many different small tweaks you can make to make a difference in your health and wellness. Focus on what you need most and what’s good for 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 one serving of fruits and vegetables daily

Use portion control

Eat all unprocessed foods

You don’t have a sweets day

drink water

“Health” is an unhealthy meal

Protein intake at every meal (can be animal or vegetable)

Chew your food completely

Eat without distraction

Eat while sitting instead of standing

Meal preparation

Limit your caffeine intake in the afternoon

No white/refined carbs

Look at the menu if you’re going out to eat so you can decide which healthy item to get

No artificial sweeteners

Add healthy fats

Stop before you’re stuffed (you can get the rest later)

Take a multi

Get your omega 3

Take quick snacks with you if you are traveling or on the go

Look up recipes from cookbooks or blogs online if you need inspiration

Fitness and movement

Set aside time to recover (stretching, foam roll, dynamic flexibility)

Try a new exercise

Change the current workout (tempo, sets, reps, weight, interval, etc.)

Take your workout outside

Track your progress so you know what works and what doesn’t

If you are not sure where to start – ask a professional for help so you can move forward


Something is better than nothing (up to 5 minutes)

Take advantage of your vacation time and get regular workouts

Try an outdoor activity instead of a traditional workout (kayaking, biking, hiking, cross-country skiing)

If it hurts you, don’t do it (injury pain)

If you have injuries – find a professional to fix the root of the problem

Challenge yourself today a little more than you did yesterday

Help a friend get to the gym if he or she is lacking motivation

If you can’t get to a gym, do the exercises at home (pushups, squats, lunges, deadlifts, plank, bridge, the list goes on…)

Go up the stairs

Park your car in the space furthest from the building

Use a standing desk or a suitable place where you can stand

Get up every 15-30 minutes to walk around the office or building

Eliminates fatigue

Schedule a workout before work (if you don’t start exercising after work)

I walk to lunch

Walk to work

bike to work

If you’re traveling, find gyms or walking/running trails so you can work out

Mind body wellness


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

Get outdoors

Take a nap

Read 5 pages a day

Turn off electronic devices at least two hours before bed

You don’t have a phone or TV at night

Go an entire week without TV

deep breath

Go to a yoga class

Get a massage

Get the fascia

Relax by the pool or the ocean

Create a vision board and look at it often

Identify the stressors that need to be eliminated from your life and create a plan to do so

Plan a vacation (something you always look forward to is a good thing)

Get a manicure/pedicure with a friend

Diffuse essential oils in your home

Make time for a friend or family member

to be summed up

Change is hard. I expect we can all agree to this. Small, simple steps can make a big difference 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 do today or tomorrow that will boost your health, fitness, and wellness. Do what you can where you are.

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