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40 Simple Things You Can Do Every Day To Become Much Healthier

40 Simple Things You Can Do Every Day To Become Much Healthier

Sometimes simple changes can improve your life drastically. Here are 40 ideas.

  1. Drink one quart of water with freshly squeezed lemon juice (half lemon) upon waking.
  2. Sweat it out either in the gym, working out outside, sauna or hot yoga.
  3. Do high intensity interval training (HIIT) for 10-20 minutes.
  4. Drink green vegetable juice (e.g. made with cucumber, kale, celery, carrot, lime and ginger).
  5. Have green smoothie for breakfast (e.g. made with ripe bananas, spinach, apple, ginger and ice water).
  6. Take 1-2 teaspoons of spirulina, chlorella or moringa powder to boost your mineral intake. They’re a great addition to a green smoothie.
  7. Skip your coffee and have herbal or green tea instead. Caffeine in coffee robs you of energy and increases stress response in your body and damages overall health.
  8. Eat whole food plant-based diet. Skip anything artificial and packed with preservatives and other chemicals.
  9. Rope jump, rebound or do jumping jacks to pump up your lymphatic system.
  10. Meditate for at least 5 minutes.
  11. Hug someone. It releases endorphins, the feel-good hormones.
  12. Unplug all your devices for at least one hour.
  13. Spend time in nature, e.g. go for a walk in a park or by a river.
  14. Drink at least 2-3 litres of purified water to stay hydrated, as all the functions in the body depend on water.
  15. Avoid high sugar – high fat combination foods, such as traditional cookies, ice-cream, milk chocolate, cheesecake, etc. It causes blood sugar imbalances which leads to diabetes and damages overall health.
  16. Connect with Mother Earth by practicing ‘grounding’, i.e. walking barefoot on grass, sand or dirt.
  17. Eat a side green salad with your lunch and dinner.
  18. Eat your lunch outside in fresh air and natural light, rather than at your desk near the computer.
  19. Snack on fibre-rich and antioxidant-packed fruit and/or berries.
  20. Do oil pulling to improve your oral health and make your teeth whiter. Simply take one tablespoon of virgin coconut oil and swish it in your mouth for 15-20 minutes.
  21. Practice yoga or some stretching for at least 10 minutes.
  22. Watch your posture, especially when you sit.
  23. Take 1-2 grams of activated charcoal to help your body get rid of toxins.
  24. Get a massage.
  25. Use only natural chemical-free body care products to avoid toxins entering your body through your skin.
  26. Think of 5 things to be grateful about in your life.
  27. Smile to strangers. It will give a positive boost to your mood.
  28. Make someone laugh and laugh with them.
  29. Read a book that inspires you.
  30. Dedicate at least 30 minutes to learning a skill that will make a difference in your career or personal life.
  31. Clean up your working space, it will help you stay more focused.
  32. Create a to-do list of things that you’ve been procrastinating and start working on the one you have the most resistance to. It will help you move forward and feel accomplished.
  33. Come to work one hour earlier and do most of your important tasks before everyone else gets in to the office and the phone starts ringing. This way you’ll get more done and will be less stressed throughout the day.
  34. Listen to classical music. Studies show it boosts cognitive function.
  35. Dance to your favourite song.
  36. Do an “internal audit” to check whether you still hold any resentment or grudge against anyone. If you do, decide to forgive.
  37. Practice intermittent fasting for at least 14 hours, meaning that if you plan to eat breakfast at 8am, you should finish your dinner at 6pm at the latest. Studies show it helps balance blood sugar levels, prevent degenerative disease and burn fat.
  38. Have a power nap, no longer than 30 minutes.
  39. Wake up early, e.g. 5 or 6am. It will give you more energy and will make you more productive throughout the day.
  40. Sleep for at least 7-8 hours a night.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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