Introduction
Have you ever found yourself going all in with a new healthy lifestyle? You’ve thrown away all the junk food, signed up for exercise classes, and slapped motivational quotes on your bathroom mirror. But then day five or six rolls around, and you’ve found yourself overwhelmed by all the changes. Learning to make meals with healthy ingredients takes too much time, you’re exhausted from the extra exercise, and the motivational quotes just aren’t motivating anymore.
You’re not alone in this cycle, and it’s not the first or last time someone will experience it. In this article, we’ll look at some simple, non-overwhelming steps you can take to improve your health in big ways.
Morning Routines
One of the simplest steps you can take toward building a healthier lifestyle is having a good morning routine. Here are a few elements of a morning routine that may not seem like much, but will have a huge impact on your long-term health.
Hydration: Start your morning with a refreshing glass or two of water. While you’re sleeping, your body isn’t getting fluids for several hours. When you wake up, your body is craving hydration, whether you feel it or not. And putting water into your body first thing helps wake up your digestive system, boost your metabolism, and hydrate your body.
Mindfulness or Meditation: Spending as little as 5 minutes practicing mindfulness or meditation in the morning before your day starts can significantly reduce stress, improve your responses to stressful situations, and help you focus better.
Stretching or Light Movement: Adding 5-10 minutes of walking or gentle stretching helps wake up your body and mind for the day. By getting your body moving, your muscles that were resting all night are woken up and help boost your energy.
Healthy Breakfast: You are what you eat. Make it a focus to fuel your body with a balanced breakfast consisting of protein, fiber, and whole grains.
Your morning is the foundation of the rest of your day; how you begin sets the tone for how you’ll feel and function. It’s important to incorporate healthy habits into your morning, but do it at your own pace. Maybe start by simply hydrating your body first thing and then incorporate other habits once you’ve mastered hydration.
Move Throughout the Day
Movement is one of the best things you can do for the overall health of your body. Today, people spend a lot of time sitting and doing less movement in general. Here are some ways you can be more mindful and get your body moving.
Mini Workouts: During your day, try to add 5-minute stretches, desk exercises, or simply moving about every ninety minutes. This helps break up long sessions of sitting, gets your muscles moving, and helps clear your mind. Setting a timer can help you remember it’s time to move.
Walking Breaks: Walking is one of the best ways to move your body; it’s simple and effective. Taking a brisk walk during your lunchtime or other breaks will boost your energy levels, aid mental health, and get your heart pumping.
Posture Awareness: Be mindful of how you’re sitting. Often, people sit for long periods, and bad posture during those periods trains their body to hold itself up in ways that it should not. Try putting reminders on your phone to check your posture and straighten up.
Social Movement: Involve yourself in group activities or walk with a friend to make it more enjoyable. For some people, walking alone is not a problem, but for others, it’s much more enjoyable when share with someone else.
These little habits may not seem like much, but when done consistently, you increase how often your move your body significantly. Moving your body consistently also has some major health benefits, such as improving cardiovascular health, mental health, and sleep. It also reduces the risks of chronic diseases.
Eating Mindfully
Getting mindful about how you eat is another simple way you can impact your overall health. This doesn’t mean you can’t enjoy what you eat; it just means that you’re giving more thought to what and how much you’re putting into your body.
Portion Control: Overeating is an easy habit to have, but practicing portion control can help break it. Try serving your meals on smaller plates to limit how much food you have, and perhaps you’ll find that you’re satisfied without seconds.
Chew Slowly: Don’t rush eating your food. Take your time and chew each bite mindfully. This habit benefits digestion and gives your stomach more time to signal to your brain that it’s full, prohibiting you from eating too much.
Incorporate More Whole Foods: Think of whole foods as nature’s fuel; they are simple foods that your body can easily digest and access nutrients from. It may take a little more time to prepare your food, so start by incorporating a few whole foods into your diet each day, like adding an extra serving of vegetables or fruits to each meal.
Reduce Sugary Beverages: If sugary beverages are something you enjoy much of the time, try finding some healthy swaps and limit the ones you prefer to special occasions or the weekend. You can try drinks like infused waters or herbal teas with non-sugar sweeteners.
Practicing mindful eating is another small habit you can add to your lifestyle that has immense benefits over time. Mindful eating assists in weight management, improves digestion, and the general well-being of your body.
Prioritizing Sleep: Quality Over Quantity
It’s recommended that people get between 7 to 9 hours of sleep each night. Sleep is essential for the body to function properly. Getting adequate sleep also benefits stress management, weight management, and mental health. Here are some habits you can add to your routine to help get the sleep your healthier life requires.
Bedtime Routine: Help your body get ready for sleep by having a calming nighttime routine with activites like stretching, reading, or meditation. Try dimming the lights and getting quiet to create an environment to unwind from the day and only do things that help put your mind at ease.
Consistent Schedule: Train yourself to go to bed and wake up at the same times every day. This helps set your cirradian clock, causing your mind to become familiar with when to get sleepy and when to wake up, making it easier to fall asleep at night and get out of bed in the moring.
Limit Stimulants: Avoiding screens for thirty minutes to an hour before bed will help calm your mind and eyes, allowing you to spend less time laying in bed before falling asleep. Also avoiding caffeine later in the day will benefit your attempts to fall asleep at night. Try to become familiar with your body and what time of day to cut off caffeine so your mind isn’t racing when you should be sleeping.
Having quality sleep is crucial to you’re wellbeing and your body’s ability to function the way it should. Getting those recommended hours of shut eye support your physical health, mental clarity, and emotional stability, helping you be your healthiest self.
Conclusion
Small habits can have great impacts when done consistently, but it doesn’t happen overnight. New habits take time to build, and discipline to keep. But starting small and staying consistent is your best course of action to build a healtheir life. Don’t overwhelm yourself, start with one habit at a time and ask a friend to keep your encouraged.
Feel like you aren’t doing enough? Even minor changes can impact your health significantly. Every defeat only makes you stronger with the right mindset. Take is one step at a time and embrace your slow and steady journey to a healthier and happier you.
