One of the best things you can do to improve your health is introduce daily routine into your life. Great health isn’t a sprint – it’s a marathon. Rome wasn’t built in a day, and neither will a healthier you.
Here are 3 things you should be doing every day if you’re serious about improving your physical and mental health.
We are often WAY too inactive in the modern world. We’re used to sitting all day at school, potentially in the office or even sitting in the car stuck in traffic. We finally get home after a long day and often find ourselves relaxing… by sitting on the couch! On average, we sit 9.3 hours per day, which is even more than we spend sleeping! Studies have even shown that too much sitting can literally cut years off your life!
Try to get at least 30 minutes a day of exercise (minimum). This can come in the form of weight training, cardio, whatever! As long as it elevates your heart rate and gets the blood pumping for an extended period. If you’re short on time, try a 10 minute workout, or just do some pushups. We also recommend finding a sport or activity you enjoy doing such as sport inspired functional fitness (click here for more info). Find ways to get some physical activity every single day. Just make it a habit to be more active in your daily life, and you will feel your health, energy levels, body and mental wellbeing improve over time.
Drink (More) Water
If you don’t stay hydrated, your physical performance can suffer. This is particularly important during intense exercise or high heat. If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best. Your brain is strongly influenced by your hydration status. Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function. Drinking water may help reduce headaches and headache symptoms.
This includes hangovers! A night of drinking alcohol doesn’t need to lead to a catastrophic hangover. Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers. Drinking plenty of water can also help you lose weight. This is because water can increase satiety and boost your metabolic rate. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.
If you want to keep things simple, these guidelines should apply to the majority of people:
- Drink often enough throughout the day for clear, pale urine.
- When you’re thirsty, drink.
- During high heat and exercise and other mentioned indications, make sure to drink enough to compensate for the lost or extra needed fluids.
- That’s it!
In addition to moving your body, you need to make sure you’re putting the best fuel in that you can. A clean (but flexible) eating diet is the best way to approach each day and get the best out of your body. Try to gravitate towards whole foods, and try eating real food in its most natural state.
A leafy green salad with a protein source and good fats is always going to be a better choice than deep fried chips. Practice the 80/20 rule – 80% of the time eat clean, and allow yourself to eat a little less clean 20% of the time. Listen to your body. If it wants to shut down and go into a food coma after eating something, you might want to avoid eating that food item again. Food should fuel your body, not crash it.
Introducing these 3 incredibly simple (but often overlooked) tips into your day will ultimately have you feeling, looking and moving better.