5 Healthy Habits You Can Start Today (No Gym Required)

Open any feed these days and the number of ads promoting “healthy habits” can seem overwhelming. From facial yoga videos to boutique circuit training studios, the constant stream of promises and expensive subscriptions that come with it can make getting started harder than it needs to be.

If this sounds familiar, you’re not alone. And as a registered dietitian and certified personal trainer who has helped hundreds of people achieve their goals and maintain them for the long term, I can share some good news: It’s usually not the expensive memberships or trendy programs that make the difference. These are the small, repeatable habits that people practice day after day, the ones that slowly become part of real life.1)

And here’s the truth about creating habits: it doesn’t happen overnight. Despite the popular myth that a habit is formed in just a few days, research shows that it takes almost two months for a new behavior to truly become second nature.2)

Read on to discover five simple habits you can adopt today to stay healthier, with no expensive subscription required.

5 healthy habits you can explore

1. Move your body every day

No, we’re not talking about a sweaty 30-minute HIIT class here. We’re talking about the everyday movement that you naturally incorporate into your day, the kind of movement that happens outside of formal workouts.

This type of activity is called NEAT, or non-activity thermogenesis.3) Simply put, this means that the more you move throughout the day, the more calories you burn, which can support weight management over time.(4)

The best part? NEAT doesn’t feel like an “exercise.” It’s the little things that add up: parking a little further away, taking the stairs instead of the elevator, standing more and sitting less, walking, stretching, fidgeting, and yes even household chores like vacuuming count.(5)

The key is consistency. When you take advantage of these opportunities to move whenever they present themselves, these small choices can turn into habits that really add up over time.

2. Choose more whole foods

There’s a reason why the Dietary Guidelines for Americans emphasize eating foods closer to their original form in nature, like fruits, vegetables, whole grains, beans and lentils, as well as protein.6) These foods are packed with important nutrients, like fiber, antioxidants, and vitamins and minerals, that help improve your health. From disease prevention to weight control benefits, you’ll see a multitude of benefits when you opt for more whole foods in your diet.(6)

But don’t take it the wrong way. Minimally processed foods, such as frozen fruits and vegetables, canned beans and vegetables, pre-cut vegetables, and even canned proteins like tuna and salmon, can be a healthy addition to the diet. Although foods that undergo a little more processing and, therefore, contain more added sugars, sodium and preservatives, should be limited in the diet, this does not mean that they are completely banned. The goal here is to make this habit realistic for your lifestyle, and not restrictive. Take a look at our MyFitnessPal-curated guide to choosing processed foods to help you make the best choices based on your personal health needs.

Using MyFitnessPal meal planning And food journaling The features can be useful when you’re struggling with the habit to help you more easily see how your inputs stack up to meet your goals and where improvements can be made.

3. Prioritize sleep as part of your health routine

Getting quality sleep is just as important as eating well and moving your body when it comes to building a healthier you. Sleep gives your body time to rest and repair, but it also plays a key role in memory, concentration, and even eliminating waste that builds up in the brain while you’re awake.10) Bottom line: Sleep matters more than most of us realize.

The key is to create a sleep routine that works with your life, not against it. Everyone’s schedule and evening demands are different, so what works for one friend may not work for you and that’s okay. Focus on what you can realistically do most nights of the week to get the recommended 7 to 9 hours of sleep. And try to keep your timing consistent. If you usually go to bed between 9:30 p.m. and 10:30 p.m., try to stick to that window as often as possible.(7)

It’s essential to create a wind-down routine that you actually enjoy. Maybe it’s a light spray of aromatherapy on your pillow, a few pages of a good book (without a screen), or a cup of chamomile tea before bed.(7) These small habits support the bigger goal: waking up rested, refreshed, and ready to take on your day.

4. Manage Stress in Small, Daily Ways

Stress is unfortunately a part of life that we all face.(8) This doesn’t make it any easier, but it’s still relevant to all of us. The problem with stress is that when we don’t find healthy outlets to deal with stress, it can take a toll on our physical and mental health.(8)

The good news is that there are a variety of free tools you can use to manage stress. In fact, turning to short walks, deep breathing, meditation, some rest in nature, or other creative activities may be the missing link you need to feel better about your daily life.8) Research shows that visiting green spaces, thinking about a walk in nature, in a park or even just choosing to go outside, can have a positive impact on stress.(9)

Celebrate your daily victories and keep a journal to identify tools that help you manage stress. This will be useful to use when some seasons appear a little more stressful than others.

5. Become aware of your daily choices

Awareness is the first step towards real change. When you pay attention to your daily choices, even current ones, you can begin to see patterns and understand how to make healthier decisions. This is not about judging you; it’s about noticing what’s working, what’s not, and where small adjustments can help you achieve your goals.

For example, find yourself at the vending machine at 3 p.m.? This moment of realization could show that your lunch didn’t contain enough protein, fiber, or healthy fats to fill you up. A simple swap, like adding more satisfying foods to your midday meal, could be the key to staying energized and on track for the version of yourself you’re working toward.

Conclusion

Habits don’t form overnight. They take time, consistency, and a small investment of your energy, but they don’t require expensive programs or exhaust you in the process.

As MyFitnessPal Registered Dietitian Joanna Gregg says: “Focusing on small daily habits that you can realistically stick to will benefit both your long-term health and happiness. »

Don’t know where to start? Choose just one simple habit to focus on first: moving a little more, eating more whole foods, prioritizing sleep, managing stress, or paying more attention to your daily choices. These are all free, practical ways to start establishing healthier routines.

For a little extra support, MyFitnessPal can help you succeed. With options to personalize your nutritional goals and develop personalized meal plans, you’re just steps away from starting your next healthy habit.

The position 5 Healthy Habits You Can Start Today (No Gym Required) appeared first on MyFitnessPal Blog.

Source link