Eight habits worth developing

Changing periodic impulses into permanent habits can bring great results. Which habits are worth developing to make progress in changing one’s lifestyle into a healthier one?

Drink water!

Begin your day with a glass of water – not because drinking water in the morning magically "cleanses or de-acidifies your body", but because starting the day with a glass of water sends a clear message: "water is important”, to your subconscious. And, since it is important then...

Drink water regularly throughout the day – in your total fluid intake you can also include white and green tea, creamed soups or smoothies; if you want to drink more water, buy a water bottle with the specific volume capacity which you are supposed to drink within a set period of time, e.g. one liter bottle to drink during work.

Exercise for 30 minutes each day

You do not have to work out every day, but if you want to stay healthy and fit for a long time, you have to stay active every day – according to WHO (World Health Organization) recommendations, a 30 minute activity daily is a way to prevent civilizational diseases.

Do such “quasi workouts" pay off? Yes, they do! Even if you do not burn 600 kcal in an hour, going for a regular walk will help you build a habit of regular physical activity. 

Include more vegetables in your diet

Set the goal to eat vegetables at least 3 times a day. If you cannot think of a meal with mainly vegetables, eat any vegetable before or after a meal – you will feel fuller and improve your peristalsis due to the high fiber content of vegetables.

Improve sleep quality

Allow at least 6 hours 30 minutes for sleep. For at least 7 days, note down the time you go to sleep and the time you wake up – write how many hours you slept that day and how that affected your performance and well-being; this way you have a chance to find out your optimal amount of sleep. Remember to detoxify digitally one hour before bedtime!

Spontaneous activity

If you work out for an hour, 4 days a week, and you do not have any additional activity on the other days, one may say that you spend little more than 2% of your time being active. This is not enough. Do you need to increase the number of workouts? No! It's better to increase spontaneous activity:

  • use stairs instead of an elevator,
  • go to work by bike/foot,
  • clean your house vigorously,
  • garden,
  • play with children,
  • walk your dog
I also recommend implementing the principle: Whenever you have a chance to be active – be active! You can sit for hours during family gatherings or you can help the hosts in the kitchen. You can go on a date to a movie or to a trampoline park. You can spend your vacation lounging in the sun or exploring the area by bicycle. Whenever you have a chance to be active, use that chance!

Try new dishes

Once a week (preferably on a day off), make time to try a new, healthy dish. By doing this you give yourself a chance to get to know some healthy, tasty products and dishes, which will increase your satisfaction with your daily diet.

Planning the basic menu

Make a habit of weekly menu planning. You do not have to put together a menu plan for the whole family, you can, for example plan specific dinner ideas and establish a blueprint for smaller meals, e.g. a week with oatmeal for breakfast will require you to purchase the cereal, nuts and various types of fruit – you do not need to decide how you want to eat your oatmeal every day, just a general rule.

Plan your workouts

You do not have to precisely plan the load or the number of repetitions if you do not train professionally. Focus on scheduling workouts during the week – carefully analyze how long it will take you to complete the workout (including the commute). Unfortunately, the day will not be longer just because we decide to do something good for ourselves.

Let’s start!

Think: which habits are most important to you? Which areas of your current lifestyle need to improve most urgently? Choose three and start practicing today. Once a certain activity becomes automatic (e.g. drinking water) and ceases to require a lot of energy from you, take care of another habit.

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