Did you know that being healthier is not always about how many times you go to the gym or how strict or fancy your diet is. For us, being healthy, comes down to implementing simple daily habits for better health. But what are these habits, yo may ask:
Habits for better health are regular practice of choices and actions that help us improve our every day lives. These can include walking, drinking more water, laughing, taking the stairs and many others. Ultimately, these are habits that should help you improve your mobility and reduce stress and anxiety.
It’s Friday morning and I was getting ready to head to the gym. The week has been long and exhausting and I can’t help it but chuckle as the weekend is around the corner. I feel great and starting to really look forward to my time at the gym. Some days are a struggle while others I am super excited about working out.
As I am ready to head out the door, I pause for a moment of reflection. I’ve been going to the gym for what seems forever but only in the past 4 months have I started feeling much better. I seem to have a ton of energy lately. But why?
As I dig deeper, I realize that it was around 6 months ago when we decided that going to the gym and eating healthy is not always enough. Sure, I lost some weight and got a bit stronger but at the same time, I was feeling really tired. Tired of working out, tired of daily routines and never ending work.
Something had to change!
The change came when we discovered that we needed to do something different with our daily routines. This is how we started with out habits for better health and in the past few months have taken advantage of all them below. After all they don’t cost a thing.
What about you?
Want to get healthier but finding it’s too big an investment of time and money? You’re not alone.
Expensive diets, costly gym memberships, and tight schedules keep many people from working on their health. But what if you could find ways to boost your well-being without straining your calendar or costing you a dime?
Turns out you can. By adopting some simple habits that take just minutes a day and won’t burden the budget, you can make giant leaps towards better health.
Table of Contents
Habits for better health you can do at home or office
1. Drink More Water
Water does much more than quench thirst. It increases energy, improves digestion, clears up skin, and promotes easier weight loss. Carry a water bottle with you during the day and make a point to drink up to your health. You won’t lose any time doing it and the payoff is huge.
Your body is composed approximately 60% of water. When your body fluid intake is less than the output, you can become dehydrated. After all drinking water helps support the balance of your body fluids, which are responsible for things like digestion, circulation, cooling and so on.
Joan Koelemay, RD, dietitian for the Beverage Institute, an industry group put it best – “Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day” .
Drinking water should be one of the habits for better health that you should adopt today. Here is a little known water hack for better health too.
2. Stand Up
Today’s sedentary lifestyles make sitting too much a common problem and one with serious health implications, including high blood pressure and weight gain. Just a few minutes of standing every half hour can help. Add some stretches while standing for joint and muscle strengthening.
For example, I make it a point to get up and stand up for at least 5-10 minutes every hour. Not only that, but I also stretch and walk around for a bit while planning my next task.
Our office has super comfy couches and this is where you will find us working the most. As comfortable as they are, we know the importance of standing up and stretching. It’s also kind of funny, as when one person gets up, everyone else remembers why and suddenly it becomes like a domino effect.
Standing up and stretching are important habits for better health. I used this secret program allot to stretch and work on my hip flexor muscles.
3. March in Place
You may not have time for a long workout every day, but there’s no reason you can’t stand in place and march for a few minutes. It’s good for your heart, legs, arms, abdominals, and mind. Marching in place can be done anywhere, too, even in the comfort of your favorite chair.
In out case, and because we look kinda silly (and we love silly), we just get up and start marching around the room. It’s amazing how 5 minutes of marching can have such a huge effect. At the same time everyone is laughing and we that contributes to a great environment both with the family at home and in the office. Together with laughing, this is probably one of my most favorite habits for better health.
You don’t need a lot of time or money to improve your health. In fact, some of the simplest, quickest habits can have a positive impact on your body and brain, free of charge. There’s really no excuse not to get healthier.
4. Shut Your Eyes
Staring at computer screens all day long causes eyestrain and headaches that can lead to more serious symptoms. Try closing and even massaging your eyes for two or three minutes. If you drift off, so much the better. A quick cat nap can do wonders for brain health and rejuvenation.
Taking a 20 min nap, especially when working from home has been amazing for our productivity and to keep us focused. It’s a bit harder when the kids are around but during school days, we always try and squeeze a quick nap.
I know what your are thinking – how can I nap when I have so many things to do. Trust me, the world won’t end in 20 minutes. Take care of yourself first and you will soon notice, how much more productive and healthy you’ll feel.
When naps are not possible, simply close your eyes for 2-3 minutes and you will still be better off than not doing anything at all. Closing your eyes for a few minutes is one of the easiest habits for better health you can do.
Better yet, learn how to meditate and unlock your full potential. It’s easier than you think!
5. Laugh
This has to be my favourite of the 21 habits for better health. Laughing is the absolute remedy for everything, if you ask me.
I know that sometimes it’s hard to laugh. Especially when life is weighing on your shoulders. We are always on the go, and live in what it seems like a constant state of anxiety. This is why, you have to find it within yourself to take a minute, step away from everything else and find a way to put a smile on your face.
A hearty laugh not only makes you feel good, but laughing also wards off depression, alleviates headaches, and helps you live longer.
Have a chuckle every day and you’ll enjoy life more, too. Sources of amusement are easy to find. Read a comic strip, listen to a joke, or watch a funny video.
6. Call a Friend
In todays social media environment it is easier to take a picture and post it online than to simply pickup the phone and make a call. There are numerous studies that connect our increased stress and anxiety to the constant use of social media.
Don’t be that person. Instead, pickup the phone and call a friend or two every day. Not only does it show you care and will help you stay heathy, but you will also be helping you friends feel better. It’s a win-win for everyone.
Studies show that socializing even for a short period of time can boost health by lifting mood, increasing immunity, sharpening the mind, and reducing stress. Take a moment to call a friend who’s supportive and whose company you enjoy. It’ll make your day in more ways than one.
7. Do a Set
Don’t have access to a gym? Do you struggle to find time to work out? Let’s be honest, we all love to use the “I don’t have time” excuse when it comes to working out. The truth is, we have to make time as our health is our most valuable asset.
If you don’t have the access or find it hard to spear an hour, than try sit-ups and push-ups. There was a time when we did allot of home renovations and I simply didn’t want to be away. Thats when I started my 30 day, 100 push-ups routine which continues to this day. It’s simple – I do sets of 10 or 15 pushups a few times a day or until I reach a 100. In the morning, while waiting for the coffee. At lunch time, I squeeze a couple of sets. In the afternoon, before picking up kids from school and in the evening, before I go to bed.
The nice thing about sit-ups and push-ups is you don’t need any equipment to do them and they’re quick and easy to perform. Spend a few minutes during the day to do a set of each. You’ll build muscle and body strength by including these simple exercises in your daily routine.
8. Jot Down Your Thoughts
Writing an be very therapeutic for some. Have you tried it. It works wonders for me. Whenever I have an idea or am stressed about a particular situation, I stop and write it down. Then I also write a few pointers, either to support the idea or as solutions to the challenge.
Got something on your mind that’s causing anxiety or worry? Jot it down. Grab a journal or notebook and unleash your troubling thoughts so you can find clarity and solace. You don’t have to write for hours, either.
Scribbling a few notes may be all you need to do to release pent-up emotions.
9. Pet Your Pet
Studies have shown that spending time with a pet can do everything from lower blood pressure to enhance mood to increase immunity. Even a short session of petting your dog or cat has rewards, and not just for you. Pets feel calmed and comforted when bonding with their humans.
We don’t have a pet at home but let me tell you about a great alternative. Have you heard of stores like Petco? For at least 2-3 times a month, we take the kids and bring them to Petco or a close by petting zoo. It is one of the best family routines we have. The kids are on cloud nine and we all get our petting fix in no time.
10. Write a To-Do List
Feeling unorganized can be frustrating, but it can also harm your health by increasing stress and anxiety. Fortunately, there’s an easy fix: write a to-do list. It’s a simple task that won’t take long to do but will promote order, focus, and calm, all beneficial to your mental and physical health.
Here is how I do it. When I start my day and based on what I want to accomplish, I open my notepad app and quickly type a list of things I need to do today in no particular order. There is no need to make this over complicated. Just make a quick list.
Next, I take 1 task and get going. I keep looking back at the list and every time I complete a task, I deleted it. There is a sense of accomplishment when you see your list getting smaller and smaller all the time. This keeps me calm, collected and on point. Somedays, I am even able to get trough my list in much less time than expected. In that case, I either go to the gym early or spend the rest of the day enjoying quality time with my family.
11. Check Your Finances
Money worries trigger bad health habits, which is why it’s important to monitor your finances daily and stay committed to good financial health. Log into your bank account for a few minutes each day for reassurance. If anything concerning shows up, you can nip the problem in the bud.
Did you also know that you can make money while using your smartphone or tablet. Not only will this help you reduce stress, stay in-touch with your finances but also put a few extra bucks in your pocket.
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These are not the “get rich quick” schemes some other peeps are promoting. But I can promise you this – if you take action and explore that opportunity, you will be making some extra cash on the side. Remember – every little counts!
12. Listen to a Song
Music has therapeutic benefits for all kinds of illnesses and conditions, including Alzheimer’s disease, Parkinson’s disease, psychological disorders, brain injuries, and anxiety. Just listening to a song on the radio or a musician on the street can bring peace, inspiration, and healing.
We listen to music pretty much all the time. Some days, there isn’t a task that gets completed at home or in the office without some kind of a tune being played either out loud for everyone to hear or over the headphones when we really need to focus.
Personally, listening to music helps me really concentrate and be on top of my game. It keeps me calm even during the most stressful and busy times and I couldn’t recommend this habit more. Just give it a try next time you feel under any time of stress or anxiety. It will change your life.
Habits for better health around food
13. Skip the Dessert
Passing on dessert saves more than time and money. You’ll avoid consuming useless calories and unhealthy ingredients that keep your body from feeling and functioning at its best. Worse, the sugar in desserts is linked to a heightened risk of heart disease, cancer, and diabetes.
Let’s be honest, we all love our deserts. And I don’t mean you should drop them completely. I didn’t and still feel great. The secret is to try and reduce your consumption of deserts over a period of time that suits you. Starts small and work your way, until you find a happy balance.
For example, for me, instead of consuming something sweet almost every night, I first started by skipping a day. When i got comfortable with that, I started skipping 2 days and so on until now, when I only eat deserts over the weekend. That’s right. For me the weekends are fair game. I put allot of effort during the week and reward myself on Saturday and Sunday.
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14. Sip on Tea
Tea contains powerful antioxidants that protect against disease, lower cholesterol, and soothe the digestive system. Varieties of tea are available to suit all tastes and lifestyles today, too. Find a tea you like and that’s convenient to prepare, then take a short tea break every day for your health.
Here s a list of some of our favourite teas you can get on Amazon right now:
- Diverticulitis and Diverticulosis Tea. All natural, organic and caffeine free. Locally grown and packaged in the US.
- Celestial Seasonings Herbal Tea, Tension Tamer
- All Natural Loose Leaf Calming Relaxing Tea- Reduce Anxiety Stress Bloating- Chamomile Lavender Ginger Peppermint
- Yogi Tea Relaxation Variety Pack – 5 Different Stress Relieving Herbal Teas
- Relaxing Organic Tea Blend – Soothes Anxiety and Relieves Stress – Relaxing the Nerves
Sure, you may have to spend a bit of money to get a good tea but think about the benefits. This is one of the most cost effective way to achieve a level of good health.
15. Eat a Piece of Fruit
This should go without saying these days but many of us are definitely skipping on the fruits. We used to do it. Then we did the following – every time we grocery shop, we always buy at least 2 types of fruits. usually whatever is on sale or locally sourced.
Better yet and deepening on the season, find a farm near you where you can pick your own fruits. It makes for a great outing with family and friends and the cost is way lower than the grocery store.
Vitamin C may help fend off a cold, but it boasts many bigger health perks, like fighting cancer, reducing inflammation, and promoting collagen production. One of the best and quickest ways to get your daily C? Eat a piece of fruit. Optimal choices include kiwi, mango, grapefruit, and oranges.
16. Plan a Meal
People who plan meals tend to follow healthier eating patterns, like choosing nutritious foods, sitting down at mealtime, and chewing slowly. Meal planning also discourages bingeing and eating at odd hours. Plus, it’s a creative activity for your brain that takes little time to do.
What we decided to do, is not only plan one meal but also plan our entire week of meals. Every Sunday, we sit down as a family and discuss what we would like to eat the following week. Not only it is a great family time but after we finish planing, we have an exact shopping list. This way we can monitor and adjust our budget and have fun at the same time. Ofcourse not everyone gets what they want, but at the end of the day this helps us reduce stress, especially for my wife. And you know what they say “happy wife, happy….”
Want to take this a step further? How about a complete meal delivery service? If you want to get the best possible meal delivery for you, there is no better place. The folks at Complete Meal Delivery will let you compare and choose from some of the top brands on the market.
Also, have you heard of HomeChef. This is one of our favorite meal delivery services. Act today and get your first 3 meals for FREE. If you don’t like it, simply cancel anytime. Claim your HomeChef offer here.
17. Floss Your Teeth
The health of your teeth affects your entire body, according to research, so it’s important to floss every day. Flossing removes plaque that your toothbrush can’t, but you’ll also help prevent bacteria from entering the bloodstream and attacking the heart, lungs, and other vital organs.
Take care of your teeth and the rest of your body will follow. Here is a list of our favourite floss and teeth cleaning products you can find on Amazon. We all like different types, so I am including something for everyone
- Oral-B Glide Pro-Health Comfort Plus Dental Floss, Mint
- Dr. Tung’s Smart Floss, 30 yds, Natural
- Plackers Twin-Line Dental Floss Picks
- GUM Crayola Kids’ Flossers, Grape, Fluoride Coated
- GUM Proxabrush Go-Betweens Interdental Brushes
I personally love #5. The go-between little brushes are great for removing plaque too. Go ahead and give them a try. You’ll thank me later.
Healthy Habits when out or on the go
18. Take the Stairs
Every little bit of exercise helps when it comes to improving your health, which is why using the stairs is an ideal habit. It takes about as long to climb a set of stairs as it does to wait for an elevator. Plus, stair climbing burns calories and conditions the heart effectively and conveniently.
Sure, we are always rushing everywhere and will gladly take the elevator, any chance we get. Stop doing that. Make it a habit to take the stairs every time. From all the habits for better health, this is one of the easiest to implement. You just need a little bit of willpower. It may be hard at the beginning but soon, you’ll find that you enjoy taking the stairs, way more than the elevator.
This is especially helpful if you are trying to loose a few lbs. By the way, did you know that you can loose weight and get paid to do it? Don’t believe me! I lost about 30 lbs a year ago with the help of a simple app on my iPhone and got paid to do it. You can do it too! Check out Heathy Wages app here.
19. Walk the Block
Whether you are outside or at work, a short walk around a building or across the street will reap multiple benefits. You’ll gain steps, a burst of energy, and a change of scenery that can refresh your mind. Get outside for a quick jaunt around the block and see what a difference it makes to your well-being.
Every chance we get, you will see us outside walking. We do it on our lunch breaks, we do it with the kids over the weekend and we try to do it almost daily in our neighborhood. Walking has so many benefits and is essential in our every day lives.
Is your gym close by? Walk to it! Our gym is only a 5 min walk away and unless it’s freezing outside, we always walk there. In the evening, when kids are restless just before bed time, we take them on a walk. Some weekends, we goo to our favourite park and do a quick 1 or 2 mile hike. All of these have given us a ton of energy and made us feel much better overall. Not to mention that the kids always fall asleep much faster after a 15 min walk.
Give it a try. Walking is amazing and most of all free of charge!
20. Get Some Sun
The sun is at the center of life for all of us. People, animals, plants all need sunlight to function. For us, together with the many other benefits, the sun helps our bodies produce Vitamin D.
Vitamin D strengthens bones and teeth, helps regulate insulin levels, bolsters the nervous system, and promotes heart health. And just a bit of this powerhouse nutrient, about five to ten minutes of summer sunshine per day, may be all you need to improve your health and well-being.
Try this quick exercise – step outside, close your eyes and turn your face to the sun. Breathe slowly and enjoy. Try and empty your mind of all your troubles and worries. Just enjoy the sun.
Here is our favourite one, hands down, and you can get it on Amazon with Free shipping for prime members:
21. Park far away
When you go out shopping, do you catch yourself looking for the nearest parking spot to the door. Be honest, we all do it! In fact, I bet that some of you are even getting annoyed when all the closest parking spots are filled. And as shameful as it is, I have even caught myself thinking on how I can get my hands on one of those disabled signs to hang on my rear view mirror, so I can park as close as possible. I like to believe, I am not the only one in this.
While it’s great to park as near as possible and simply walk in, when it comes to your health, this simple change in your habits for better health is one of the most overlooked.
Give this a try. Next time you go out shopping, go ahead and find the furthest parking spot and park there. The short walk to and from the store will give you a great boost to your overall health. Not to mention the other benefits – there will be no one around to accidentally door slam your car, you’ll find parking spots galore and you’ll never forget where you parked.
Make your own habits for better health
I hope you enjoyed these 21 habits for better health. We live by them every day and the results are amazing. What habits have you started using in your day to day life? We would love to hear from you!
If you are looking for an opportunity to get in better shape, feel more energetic and live a better quality life, I would highly recommend that you take advantage of some of these and implement them in your life. It doesn’t take much will power and you will reek the benefits for years to come.
Lastly, if you have a habit that you live by and want to share it with our community, please lets us know in the comments below and we would be happy to add it to the list and mention your name.
Stay healthy and live happy!
Till the next opportunity.
P.S. Did you know that you can make some extra cash with your smartphone or tablet device? If you want to know more, checkout my post on the top 28 best money making apps here. I put an extra $150-$200 in my pocket every month.