SIMPLE DAILY HABITS TO HEALTH, FITNESS, AND WELLNESS (70)
People tell me that time is the most significant roadblock. People live in a hectic world. Finding time for exercise and healthy eating can be difficult when managing work, family, and relationships. Believe me, I’m right there with all of you!
One of our guests on our fitness retreat wanted to know simple, straightforward ideas about what she could do when she got home. It seemed daunting for her, and it seemed overwhelming for many others. This is why I created this simple list of 70 daily habits you can use to make small, positive changes to your everyday life. Dr jay feldman
I wanted you to choose one of the three categories to be your focus for the day. You can either continue with the same habit or decide to do something different each day. If you prefer, you can make it last for a whole week. The list is meant to help you see that there are many little things you can do to improve your health and well-being. You should focus on the most important and what feels good for your health.
70 HEALTHY HABITS YOU CAN PRACTICE
NUTRITION AND EATING
- You can also add a new color food (yellow, red, green, purple, or white),
- Try a different food
- Consume at least one serving of fruits or vegetables each day
- Use portion control
- All unprocessed food is good
- Have a no sweets day
- Get water
- Healthy eating is possible by “Healthifying” a meal that has been previously unhealthy.
- Get protein with every meal, whether it’s animal- or plant-based
- Enjoy your food fully
- You can eat without distractions
- Instead of standing up, eat seated.
- Preparing meals
- Avoid caffeine in the afternoon
- No refined carbs or white carbs
- If you are going out for dinner, make sure you look at the menu before ordering to choose which healthy option.
- No artificial sweeteners
- Healthy fats are also a good idea
- You can eat the rest later if you aren’t complete.
- Multiply your money.
- Get in your Omega 3s.
- If you are traveling or going on the move, you might want to bring some snacks.
- If you are looking for inspiration, look up recipes in cookbooks and online blogs. Dr jay feldman
FITNESS & MOVEMENT
- Take some time to recover (stretch. foam roll. Dynamic flexibility).
- Try a new exercise routine.
- Modify your current workout (tempo and sets, reps, weight, intervals, etc.
- Get outside for your workout.
- Keep track of your progress to see what’s working.
- A professional can help you get started if you are unsure where to begin
- Go for a walk
- Even 5 minutes, something is better than nothing
- Make the most of your vacation and exercise regularly
- Instead of working out, try an outdoor activity like paddleboarding, cycling, hiking, or cross-country skiing.
- Don’t do it if it causes you pain (injury pain).
- For injuries, seek professional help to correct the problem.
- Today, challenge yourself to do more than you did yesterday
- If they aren’t motivated, help them get to the gym.
- You can do your workout at home if you don’t have the time to go to the gym (pushups, squats and lunges, jumping jacks, planks, bridge, and many other exercises).
- Go up the steps
- You can park in the closest space to the building
- You can use a standing desk or any other area that allows you to stand.
- Every 15-30 minutes, get up and walk around the office.
- Get out of your comfort zone and do some exercise.
- Schedule your workout before work (if you never get to it after work)
- Take a walk to lunch
- Walk to work
- Ride your bike to work
- You can still exercise while on vacation by looking for gyms and running routes.
- MIND-BODY WELLNESS
- Start a gratitude journal
- Each day, write something good about yourself and your life.
- Name 3 wins from yesterday
- Name 3 wins that you would like to win today
- Get out and enjoy the fresh air
- Take a break
- Read five pages per day
- Before you go to bed, turn off all electronics for at least two hours
- No tv or phone night
- You can go a whole week without TV
- Deep breath
- Take a class in yoga
- Relax by the pool or on the ocean
- Make a vision board, and keep it handy.
- You need to identify the stressors in your life that you want to eliminate and make a plan for how to get rid of them.
- Planning a vacation is a great idea.
- A friend can do a mani/Pedi.
- Essential oils can be diffused in your home
- Spend time with a friend or family member Dr jay feldman
TO ADD IT UP
Change is difficult. We can all agree that change is hard. It can achieve significant changes if you are willing to take small, consistent steps to make a difference. Start small. This is why I created this list. It will give you an idea of small things you can do today and tomorrow to improve your health, fitness, and well-being. Do the best you can with what you have. Dr jay feldman
Margot Rutigliano, a freelance writer and owner of Vita Vie Retreat is also a businesswoman. Since 1999, she has been a personal trainer, coach, and advisor for healthy living. Vita Vie Retreat offers a weight loss Bootcamp that offers healthy lifestyle transformations for all ages and fitness levels. Dr jay feldman
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