7 Fitness Habits for a Healthier Life.
Do you spend a lot of time every day pondering what to do in regards to your fitness – what to workout, eat, etc? Are you having a hard time consistently taking care of your physical health? In this blog post, I share 7 fitness habits that you can do every day.
I know that it can be frustrating to work on our fitness goals. It seems unreachable, especially when we focus on our weight or how we want to look. Whenever we look at the mirror or the weighing scale and we don’t like what we see, we feel discouraged. Then sadly, we will get back to our unhealthy habits.
Instead of focusing on those appearance-based goals, we can start by doing something good for ourselves every day. By doing so, we will be able to build fitness habits that will then lead us to live a healthier lifestyle! I also prepared a Fitness Planner that will help you achieve your fitness goals. Keep reading to know more.
7 Fitness Habits that you can do every day.
The main goal of this blog post is to give you a guide on what to do every day for you to achieve your fitness goals someday. You can look at them as the “one step at a time” kind of thing. Instead of stressing yourself out about your weight or your calorie intake, you can make them your daily fitness goals.
These goals examples may seem easy. Yes, it is for beginners but doing these consistently is the hardest part. The main goal of this list is for you to build fitness habits.
You don’t have to do everything at once. You can start with one, and you’ll develop the rest easily.
1. Do 10,000 steps.
Most of us overestimate how many steps we take daily. If you aren’t tracking your steps yet, this is the time to do so. The number of steps you take every day says a lot about how active you are. Having steps below 5,000 is already considered sedentary.
The CDC recommends adults to aim for 10,000 steps daily. Doing this daily has a huge impact on your health.
To do this, you may take the stairs instead of the elevator, go for a walk in your free time, or you may try some activities that will increase your steps!
2. Stretch more.
Back pain in your 20s is not a sign of aging, it is a sign that you don’t stretch enough. It is necessary to stretch every day to increase your flexibility, avoid injury, and also relieve pain.
To do this, you may incorporate stretching into your daily routine. You can also do some stretching during your break time. It doesn’t have to be an intense workout. The important thing here is to do this regularly.
3. Drink 2 liters of water.
Hydrate. Hydrate. Hydrate. You’re maybe tired of this advice but there’s a reason why every expert recommends this – it is a must for good health. Even if you’ve heard this a ton of times, there is still a high chance that you don’t drink water enough.
Now, there are different recommendations on how much water you should drink every day and it varies on your lifestyle, activity level, and even some external factors. The common suggestion is the 8×8 rule (8 8-ounce glasses), which is about 2 liters.
To do this, always have a jug of water with you – in your bag, table, or bedside table so you’ll always be reminded to drink. You may also add some fresh ingredients like lemon or mint. This will add some flavor and nutrients!
4. Establish a regular sleep routine.
A good night’s sleep might be one of the most important but taken-for-granted aspects of your life. Whenever you have something to do, the time for sleep is the first one to be deducted. The worse part is that this is not a one-time thing. It happens so often that your body clock is so messed up. As a result, it is harder to get a full night’s rest when you want to.
According to CDC, adults should at least have 7 hours of sleep. Along with other aspects of sleep, this can greatly contribute to their health and wellbeing. To ensure that you get at least 7 hours of sleep, you have to establish a regular sleep routine.
To do this, set a time for you to sleep and wake up every day. Also, make a night and morning routine. These routines will help you sleep easier and wake up on time, respectively.
- You may want to read this – How to Reset Body Clock: Follow These 8 Tested Methods.
5. Workout at a certain time.
It doesn’t matter if you want to work out in the morning or in the afternoon. The important thing is to go through with it and to do it consistently.
By setting a time for your workout, you are eliminating any excuses that can come up and hinder you from doing it. This time is for you to exercise.
To do this, set a time for you to work out every day. For the duration, you may start with what’s comfortable for you and then you can extend it later on. You can do an easy workout whenever you’re not in the mood. You may also do some active recovery workouts. Just train your body to move at this certain time every day.
- You may want to read this – Easy workouts to do when you’re feeling down.
6. Follow a workout plan.
One thing that can be annoying is when you are ready to workout but you don’t know what to do. Then, you spend a lot of time searching for a routine which will then drain your energy. As a result, you now feel tired and your workout time is done.
Sounds familiar? Then, you need to follow a workout plan. There are tons on the internet. With this, there will be no more “what should I do today” questions.
You can also get a mobile app. My go-to is the challenges hosted by my favorite fitness YouTube channels! (MadFit, Move with Nicole, Taebo, Boho Beautiful Yoga, and many more)
7. Stick with a meal plan.
Your eating habits contribute a lot to your fitness and health. Whatever your fitness goals are, you should make sure that you are eating accordingly to these goals.
To do this, you may look for a dietician or you can look for a meal plan online. There are also businesses that sell meal preps where they’ll deliver healthy food to you.
Develop these fitness habits for a healthier and happier life!
Just like any habits, these fitness habits will not be easy to develop. We have to consciously do them every day.
This may seem daunting but the good thing about the fitness habits listed above is that they are related to each other. For example, you choose to do #5 – workout at a certain time. By doing this, you will also be able to do #1 if your workout requires you to move a lot. You’ll also be able to do #3 since you’ll definitely get thirsty, and #4 because you’ll be tired in the evening.
The first habit will be the hardest to do. To make it easier, choose something that is already part of your daily routine or something that is fun for you. Then, gradually add the others.
To track your progress, I made a Fitness Planner. This planner has everything that will help you be healthier and fitter without too much restriction. By using this fitness planner, you will be able to workout, be mindful of your health, and at the same time, love your body more. Get your printable fitness planner here.
Rooting for you,
W. Santiago | Literal Med
Having healthy habits is an important element that everyone should implement in their lives. Thanks!
Lauren - Running for Wellness
I love your fitness tips and advice for adopting healthy habits. The habit tracker definitely helps to make those new habits stick!
That feeling when you check off every box in a tracker <3
Deanna | Life By Deanna
Steps!! That has been a big goal of mine lately. I work in an office setting mostly so I really don’t take many steps. Once I got a Fitbit I was actually shocked by how little I moved around daily lol
Same! I thought that I’m active but those step counter says otherwise lol
I’m not able to a set workout time but I do make sure that I hit my 10k steps a day. That keeps me moving since I sit at a desk all day.
Wow! That’s already good! Walking is the best exercise
Love the tips I need to work on my enough sleep cause I wake up early in the morning.