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10 Sustainable Health And Fitness Habits Everyone Can Adopt

10 Sustainable Health And Fitness Habits Everyone Can Adopt

“Get active,” they said. “It’s as simple as that,” they said.

We’ve all been on the receiving end of this tiring argument. But hey, the gym is way too crowded and pizza has just arrived, looking all steamy and irresistible. Tied down by our schedules or seduced by the world’s most sinful pleasures, we choose not to try. The truth is, developing healthy habits is a galaxy far, far away from easy, but that’s the whole point. After all, success is only sweet when it’s earned.

With a clear understanding that there’s no such thing as “just try, and you’ll see”, I offer you quick tips on how to start introducing healthy changes into your day-to-day routine. They demand a little time and sweat, but won’t give you beginner’s anxiety and frustration. Most importantly, they truly are simple to adopt – whatever your lifestyle choices might be. These 10 habits will prove sustainable and highly addictive, and, in time, they will motivate you enough to change your life completely.

1. It’s All About The Breakfast

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    We all have that one girl on our Instagram feed who’s ultra-fit. Day after day, she shares her pics straight from the gym, with her stomach still sweaty from the workout and a protein smoothie in her hand, looking just as irresistible as her toned abs. #Fitnessgoals, the caption says. But what Miss Perfect isn’t telling you is that she actually follows a dietary concept called the 85/15 rule.

    This simply means that around 85% of your daily calories should come from healthy food choices – food high in protein, like chicken, eggs, legumes and fish, nuts and olive oil for healthy fats, and plenty of fruit and vegetables throughout the day – and you can fill in the last 15% of your calories with your favorite snacks and junk food.

    Moderation is the true goal here, and the routine is effective simply because it offers a reward. But, how do you get there?

    Serbian tennis player Novak Djokovic claims it’s all about the breakfast, and other professional athletes agree. In order to start introducing healthy eating habits, you have to start at the beginning – a bowl of nutrient-rich oatmeal, two tablespoons of honey, generously chopped nuts and seeds, a fruit infusion, coconut water and milk (non-dairy, if you are lactose intolerant) are just too tasty for anyone to say “no” to.

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    2. No Water, No Life

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      A large cup of water is an indispensable part of a lot of athletes’ morning rituals as well. It’s a boring tip, I’m aware, but it’s only because it actually works. As frequently mentioned, two liters a day is the goal you should shoot for if you want to stay properly hydrated throughout the day. It is, however, an average measure, which means that some people need less, and some – particularly caffeine addicts – need more. Consulting your doctor might be a good idea.

      Now, you might ask, “Why before a meal?” Well, water gives you a sense of fullness that keeps you from eating more than you actually need to. As for its general effects and benefits, I don’t believe that the ultimate elixir of life needs any particular introductions.

      In addition to keeping you energized throughout the day (energy levels tend to drop with dehydration), water increases metabolism, primes muscles, gives a natural makeover to your skin by relieving it from dryness and blemishes, and helps the heart pump faster and without any unnecessary effort.

      3. Love Your Veggies

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        Fiber, potassium, folic acid, vitamins A and E – by themselves, veggies are packed with beneficial nutrients that help dramatically lower the risk of almost every common health issues you can think of, from high blood pressure and heart disease to cancer and diabetes. But, even if they weren’t so good for you, they would still be better from their alternatives, which is why a plate half full of greens is a plate full of health.

        What’s even greater is that when prepared in an imaginative way, veggies are a delight to eat. Broccoli cheese soup makes even the bleakest of diets seductive, while still retaining the much-needed amount of health-promoting vitamins and minerals. If you’re just learning to love flexible dieting, a carrot grated directly onto your chicken breast sandwich will make it impossible to resist.

        Don’t listen to what your burger-loving taste buds tell you – surprise them with unique, straightforward, and utterly brilliant flavours of Asian-style sesame and garlic green beans, sautéed mushrooms, or cheesy Brussels sprouts. As long as your nutrition is diverse and you stay moderate in your choices, feel free to take the best of both worlds.

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        4. Pack Your Almonds

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          Healthy eating habits are so hard to develop, not because wholesome food is tasteless, but because it takes time to make it delicious. Besides, it’s much easier to stop at the nearest drive-in or have your specialties delivered to the door than to roll up your sleeves and get creative. If you are someone who rarely takes it slow, eating healthy is almost impossible.

          Most commonly, that’s why we all fail. Even if determined not to eat processed food at home, we usually fall for it during lunch breaks. On the other hand, preparing homemade meals for your lunchbox the night before is, let’s be honest, a drag. Luckily, there is a quick, yet better alternative you can try out.

          There are three elements you cannot afford to ignore in these cases: nuts, fruits, and whole wheat toasts. Hopefully, you don’t have to be reminded to buy fresh fruit every couple of days. In addition to those, always have a bag of almonds and a pack of miracle bread in your bag wherever you go. Insanely nutritious, wonderfully yummy, and gentle on your stomach, this combo will soothe you whenever there’s no other healthier solution for your hunger pains.

          5. Use Chopsticks, Practise Patience

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            So, your workout session has been long and effective, you’ve just taken your shower and now you feel like you’ve finally reached all of your fitness goals. And there’s a frozen yoghurt in the fridge, too, the one you’ve been thinking about in order to chase away the burn from your outer thighs. Unfortunately, the moment of sweet, sweet victory lasts for about a second, and before you know it, the glass is empty. And then, you reward yourself with Nutella, straight from the jar.

            For food lovers, that moment of pure delight is often too short, so we keep on eating to prolong the enjoyment. Eat slower, count your chews. Although obvious, this hack is usually unsustainable, since at the end of the day, we don’t exactly have the willpower needed for overcoming our urges.

            But what might work is ditching the fork and going Asian-style instead. Years ago, a mate gave me chopsticks for my birthday to encourage me to practise patience and it’s a piece of advice I’ve been passing on ever since.

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            6. Some Walks You Have to Take Alone

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              If regular exercises are not your strongest suit or you really don’t have any time to spare for frequent visits to the gym, you can still use your boots for walking even if you’re absolutely ignorant of everything that’s currently going on in the fitness universe. Stretching your legs at least three times a week is not a habit that needs to be developed – it’s an ability that separates you from the spiritless and disconsolate.

              Ditching your car might be the hardest thing on this list and possibly a habit that will take the longest to develop. If you’re driving to work, park at least a 10-minute walking distance away from the office. Not only will your heart be healthier, but by the time you finally reach home, your mind will be clearer and ready for new, exciting adventures that await you in your family nest. Ultimately, staying in shape is not all about being healthy, but being cheerful and enthusiastic about simple pleasures as well.

              7. Sweat Those Excuses Away

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                As a student, I’ve been in continual struggle with my bodyweight. Additionally, studying sessions were not particularly gentle on my back. Perpetual all-nighters were making me tired and snappy, while my kitchen remained pretty much unused. Until, one day, when I hit a wall and decided that enough was enough. My first goal – a 20-minute exercise routine.

                Having experienced the non-stop working regime firsthand, I no longer believe when people claim that they don’t have half an hour a day to commit to at-home physical training, because it’s simply not true. Getting ready, going to the gym and getting back home is a different thing, and it often lasts longer than the training program itself, but doing a routine in your own room every other night before going to bed is absolutely sustainable.

                YouTube is brimming with such routines and I guarantee you that you’ll work, sleep, and eat better once you’ve included them in your schedule. Along with a 10-minute worth of breathers and a 15-minute long shower, it’s a habit that requires an hour of your time and the one that will fully transform your mindset, health, and without any exaggeration, your life.

                8. Think In Mantras

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                  Meditation is something that has helped me out a lot in life, and it’s quite an easy habit to pick up. Though inseparable from physical exercising, healthy living concerns both the body and mind. I’ve found my peace through regular training, since it helps me clear and reset my mind as well, but incredible benefits of spiritual relaxation cannot be denied.

                  There’s plenty of meditation styles to choose from, from counting your breaths to just focusing on what you feel as you sit and letting each sensation and thought slowly pass away on its own. Beginners are advised to go small until they catch the pace, which is great news for busy people. For most, 10-20 minutes a day is quite enough to calm your mind, refresh your focus, and get ready for new battles.

                  9. Hug Your Pillow

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                    You’ve guessed it right – no health article can avoid discussing the massive importance of regular sleep, and mine is no exception. It is, after all, what balances our arduous daily efforts out and what allows us to dream on. And, when it comes to restoration techniques, nothing beats a good old ticket to slumber land.

                    The rules to improving your sleep cycle are clear and easy to follow. Go to bed and wake up every day at approximately the same time, be clever about naps, make your chambers tech-free and comfortably dark, and avoid coffee intake after 6-7 p.m.

                    Heavy sleepers, myself included, have all those brilliant alarm clock apps to lean on, while newfangled methods for reversing sleep cycles work even for the most notorious of night owls.

                    10. Have Fun! (Seriously)

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                      Last, but not least, remember to take deep breaths, soak up the sun, drink the stars and, celebrate your victories – however tiny they are. A healthy exterior starts from a healthy interior, where our universes are endlessly complex and beautiful. Once we learn to cherish their fragility and nurture their strength, the world will be a healthier place for all.

                      As you can see, it’s not that difficult to start adopting simple habits that can, eventually, lead you to a much healthier and happier lifestyle – just tough it out in the beginning and find a good source of motivation.

                      Featured photo credit: https://www.pexels.com/u/psco/ via pexels.com

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                      Nemanja Manojlovic

                      Editor at MyCity Web

                      10 Things To Remember If You Love A Sociopath The Smart Ways to Save Money Fast (Even If You’re a Big Spender) 5 Secrets to Being Confident and Earning People’s Respect How To Get a Killer Gym Body Without Going to the Gym 10 Sustainable Health And Fitness Habits Everyone Can Adopt

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                      Last Updated on January 21, 2020

                      The Best Way to Create a Vision for the Life You Want

                      The Best Way to Create a Vision for the Life You Want

                      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                      your vision of where or who you want to be is the greatest asset you have

                        Why You Need a Vision

                        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                        How to Create Your Life Vision

                        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                        What Do You Want?

                        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                        Some tips to guide you:

                        • Remember to ask why you want certain things
                        • Think about what you want, not on what you don’t want.
                        • Give yourself permission to dream.
                        • Be creative. Consider ideas that you never thought possible.
                        • Focus on your wishes, not what others expect of you.

                        Some questions to start your exploration:

                        • What really matters to you in life? Not what should matter, what does matter.
                        • What would you like to have more of in your life?
                        • Set aside money for a moment; what do you want in your career?
                        • What are your secret passions and dreams?
                        • What would bring more joy and happiness into your life?
                        • What do you want your relationships to be like?
                        • What qualities would you like to develop?
                        • What are your values? What issues do you care about?
                        • What are your talents? What’s special about you?
                        • What would you most like to accomplish?
                        • What would legacy would you like to leave behind?

                        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                        What Would Your Best Life Look Like?

                        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                        A few prompts to get you started:

                        • What will you have accomplished already?
                        • How will you feel about yourself?
                        • What kind of people are in your life? How do you feel about them?
                        • What does your ideal day look like?
                        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                        • What would you be doing?
                        • Are you with another person, a group of people, or are you by yourself?
                        • How are you dressed?
                        • What’s your state of mind? Happy or sad? Contented or frustrated?
                        • What does your physical body look like? How do you feel about that?
                        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                        Plan Backwards

                        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                        • What’s the last thing that would’ve had to happen to achieve your best life?
                        • What’s the most important choice you would’ve had to make?
                        • What would you have needed to learn along the way?
                        • What important actions would you have had to take?
                        • What beliefs would you have needed to change?
                        • What habits or behaviors would you have had to cultivate?
                        • What type of support would you have had to enlist?
                        • How long will it have taken you to realize your best life?
                        • What steps or milestones would you have needed to reach along the way?

                        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                        Featured photo credit: Matt Noble via unsplash.com

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