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?
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!
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,
- play with children,
- walk your dog