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
walk
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
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
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.