Adopting new daily rituals can help you have more energy and set the stage for a long and healthy life. But to set yourself up for success, you must first start by creating a plan.
“Maintaining healthy habits can be a challenge at times – life will present us with many challenges throughout the day,” says Sarah Pope, a certified personal trainer at Lifetime. “When you plan what you need to accomplish, you are more likely to stick to it.”
So whether you’re starting a new fitness regimen, looking to get healthier overall, or looking for ways to stay active when you’re busy, these five personal trainer-recommended daily habits will help you reach your goals.
Five healthy daily habits that personal trainers want you to try
1. Schedule your workouts, but be flexible
The verdict is in: a mountain of science-backed evidence shows that regular exercise will significantly improve extend your health. For example, a 2018 study concluded that lifelong exercise promotes longevity by delaying the onset of 40 chronic diseases.
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But on busy days, finding time to exercise is easier said than done. Creating an exercise program In advance, just like adding meetings to your calendar, it can make you more likely to make some daily move, no matter the circumstances.
“Schedule workouts during timeslots that you know will work, whether you need to create a new schedule every week or more often to fit in with your other obligations,” he says. Nicole Davisa certified personal trainer with Garage Gym Reviews. “If you miss a session or change your schedule, keep in mind that flexibility within your plan is key to staying positive and making it through the long haul.”
2. Go out every day
Rain or shine, spending time outdoors can do wonders for your physical and mental well-being. Research shows that physical activity outdoors improve your health and mood rather than do the same inside. Plus, you get some of that coveted vitamin Dwhich is crucial for good health.
Megan Roup, certified personal trainer with The sculpting societyHe says well+well, “I work from home, so it’s important for me to start the day with a little sun on my face and walk around the block. It helps to wake up the whole body and get the brain working during the day.”
3. Start your day on the right note
mornings they are a sacred moment that sets the tone for the entire day. According to a 2016 study published in sleep scienceImplementing healthy daily habits first thing in the morning can improve your mental health and well-being, setting you up for success.
“Start your days by honoring yourself, your body, and most importantly, what you have control over,” Pope advises. “Whether it’s meditation, yoga, running, or strength training, I highly recommend all my clients complete their workouts first thing in the morning, whether they’re an early riser or not.”
4. Make healthy food the easy option
“Prepare healthy meals ahead of time,” says Davis. “Even if you don’t have time to cook a week’s worth of meals, at least preparing a few snacks or a few of your meals can help you stay on track.”
If you don’t have healthy foods available, you’re much more likely to grab something less than nutritious when you’re hungry, and then suffer that dreaded energy crash. Says Pope, “For me, looking at food as fuel means eating according to your lifestyle, preparing for your fitness goals, or just knowing that what you eat can increase or decrease your energy throughout the day.”
5. Make sleep a top priority
A good night’s rest is not only essential for feeling alert and focused. It is also essential to optimize your physical condition and get the most out of your workouts by helping your body rest and repair. Even if you consistently work out with intensity, it could all be for nothing if you’re you haven’t slept enough.
“Your body needs enough sleep to recover from daily stresses like work and exercise,” says Davis. “If you’re having a hard time sticking to a solid sleep schedule, try planning and setting a target bedtime that works with your other responsibilities. “
