Easy Healthy Habits to Try

Transforming my health does not have to be complicated or overwhelming. Small, consistent changes can lead to significant improvements in health and well-being. By adopting easy healthy habits, I found I could could boost my energy, improve my mood, and enhance my overall quality of life. Let's take a look at some practical steps that anyone can take to start living healthier today. Remember to always discuss such changes with your GP or the appropriate medical or health professional.

Simple and Easy Healthy Habits to Start Today

Starting with easy healthy habits that are manageable and sustainable help us to make progress over time. Sure, there are quick fixes such as crash diets, but the results tend not to last long and can quickly become overwhelming to the point that we give up and end up in a worse position then when we started. Believe me, I have been there before! Here are some habits that over time helped make a big difference to my health and lifestyle:

• Drink More Water: Staying hydrated is essential for your body to function properly. We're generally told to aim for at least 8 250ml glasses a day, which is 2 litres. If you're anything like me, that will probably make you end up in the loo every 5 minutes if you're chugging down on the H²O in glasses that size! For me what helps is to carry a reusable water bottle that has reminders of when to sip my water throughout the day. Sipping on water rather than glugging it down is easier on the ol' bladder and renal system. I learned this through the weight management programme that I participated in through my Local Authority, and I found this really made a difference. By increasing my water intake, I generally feel better on the inside, more refreshed in the mornings, less brain fog, and it helps improve my complexion (along with a skincare regime I must mention).

• Move Your Body Daily: As much as I like to go to the gym, you don’t need a gym membership to be active. I try to get movement in daily. When I am most active, yes, I'll spend up to an hour in the gym, 5 days a week. But what about the days that I don't go to the gym? I find it easier to stay motivated during the spring and summer months, especially after the clocks have gone forward and we get more daylight. In the winter months, I ease off on the gym. I reduce the early morning starts, sometimes opting for a lie-in instead (by that I mean up at 7:30am rather than 5:30am). Maybe I'll head to the gym over lunchtime, and if I'm that sleepy I won't go at all. I may opt to do home workouts with my smaller dumbbells, exercise indoors without weights altogether or just do something fun like dancing! I may choose to go for a walk of anything between 20 to 90 minutes. The important thing, is that I get some movement in. I listen to my body and make sure I don't overexert myself as in the past that has left me exhausted, I've had to give up on exercise and ended up back at square one.

• Eat More Whole Foods: Incorporating fruits, vegetables, whole grains, and lean proteins into my meals has been really important. Processed foods get a bad rap; in reality, many foods are processed in some way and it's only when we consume too many that are high in sugar and unhealthy fats that it starts to become a problem. I previously made a post on portion sizes, and the Eatwell Guide on that page helps us work out what a healthy looking plate should look like. I generally stick to that and, depending on my goals, may add or remove items. For example, right now I've been eating a tinned chicken soup from local supermarket. I tried it recently on a chilly day and found I was really enjoying it. It contains quite a lot of veg, but no so much chicken, so I cook some fresh chicken and add it to the soup for more protein. Sometimes I find it easier to eat salad veggies than others, so I lean into that and have had some really delicious salad bowls over the last few months. I start with a small base of Rocket and add tinned sweetcorn, grated carrot, cucumber chunks and avocado. I top this with either chicken or prawns and may make a sauce to go with it from chunky peanut butter, hot sauce, almond milk and honey - I like to experiment with flavours! Most of what I've mentioned may cause allergies, so remember to choose the ingredients that work for you.

• Get Enough Sleep: We're told to aim for 7-9 hours of quality sleep each night. Whenever I see this, I think 'that's easy for you to say'. I've experienced periods of poor sleep; when I was younger, this went on for years in fact. The healthy habits that I've already mentioned have helped contribute to improved sleep habits for me. One technique that was a game changer was the 'military sleep technique'. This involves lying on your back and relaxing all the muscles in your body, which then makes you fall asleep really quickly. It took me about 7 nights before I could fall asleep this way, but it is now my go-to for getting a good night's sleep. If you search for this technique online, there are plenty of sources that go over this in more detail. It works most nights for me, depending on what is going on around me and my overall health of course. It doesn't account for noisy neighbours, randy foxes and other sleep disruptors of course. Aiming for a consistent bed time and a cool dark room also help me with this.

  
  

Once integrated into a daily routine, these habits can lead to lasting positive changes.

Stay hydrated by drinking plenty of water daily

How to Make Easy Healthy Habits Stick

Building new habits can be challenging, but with the right approach, I made them stick. Here are some tips that helped me stay on track:

1. Start Small: I chose one habit to focus on at a time. For example, I began by drinking an extra glass of water each day before I built up to 2 900ml bottles a day. Once that habit stuck I added getting 10k steps a day. Then once that stuck another healthy habit, and so on... before I knew it, I'd developed a more healthy life approach.

2. Set Clear Goals: I defined what success looks like to me and made small, clear goals. Instead of saying "eat healthier," I would say "eat two servings of vegetables daily." Goals like this end up becoming habits as well, so I was ticking 2 boxes by doing this. It also really helps that I don't compare myself to others. I mean, it's the thief of joy right?! But I know myself, what I can achieve and what that should look like rather than looking at someone else who is completely different to me and trying to be like them.

3. Use Reminders: I set alarms or notes to help prompt me to perform my new habits or to meet my goals. Reminders on my mobile are great for a forgetful person like me. Writing things down seems to help with me as well. If I write something down, often it becomes etched in my mind and I don't even need the note I've written as I remember what I wrote anyway!

4. Track Your Progress: Seeing progress can be a great motivator to help me continue. I was actually taking progress photos of myself when I was trying to lose weight before. At the time, although I could see progress, I was focusing on the scales. I got upset and deleted the photos. I've now realised that my weight tends not to go down much, even if I might have dropped a couple of clothes sizes. Looking back at some old photos I can actually see how much progress I have made. Another thing to track is progress with exercise, such as how heavy you can lift, how many reps you can do. I started an exercise programme and at the beginning I could only do 8 triceps dips before I needed to stop for a break. After 6 weeks, I could do 25!

5. Reward Yourself: Celebrate milestones with non-food rewards like a relaxing bath or a new book. I used to reward myself with food treats, but by doing that I fell into the trap of making foods become good or bad. Maybe I'd avoid a certain food for a month or two, then treat myself at the end of a period, end up craving it and overeating, quickly unravelling my progress. Instead, I eat a range of foods, including sweet, carby ones, but in moderation. I eat them, enjoy them and move on. Rewards for me come in the form of other items like maybe I'll save for some clothing items, or choose a trip to the cinema, or just enjoy a quiet day to myself.

6. Be Patient: Habits take time to form. If you miss I day at the gym or stray off plan in some other way, I don’t give up, but instead get back on track. It's easy to give up after one slip-up; but I realised a while ago that I need to stick to my goals and plans. Sometimes, things happen that mean we have to take a break, recover, rest - whatever, and when that happens I make alterations to make sure I don't ruin any progress I'm making. It's also important not to rely on quick fixes. Sure, I might use them from time-to-time for very short term goals, but otherwise it's the long haul for me!

   
   

By following these strategies, you can turn easy healthy habits into lifelong routines.

Track your progress to build lasting healthy habits

What is the 5 2 1 0 Rule?

The 5 2 1 0 rule is a simple framework designed to promote healthy living, especially for families and children. It encourages daily habits that support physical and mental well-being:

• 5: Eat at least five servings of fruits and vegetables every day - it's often easier for me to get my helpings of fruit in over veg. My tip is to try to include veg in my lunch and dinner by default, and fruit accompanies breakfast and can be a snack.

• 2: Limit screen time to two hours or less - I've got to admit, I struggle with this one the most! Like a lot of people, I spend time on a device for work and this continues in my own time as most things are on screen these days.

• 1: Engage in at least one hour of physical activity - thanks to my healthy habits this is something that I am able to do most days.

• 0: Avoid sugary drinks, opting for water instead - I've got my water intake down, and may add some squash with reduced sugar of infuse it with fruit for flavour. I might also drink fruit or herbal teas, but do enjoy coffees from time-to-time.

  
  

The 5 2 1 0 rule is easy to remember and encourages balanced nutrition, physical activity, and reduced sedentary behaviour.

Eat five servings of fruits and vegetables daily as part of the 5 2 1 0 rule

Tips for Healthy Eating and Meal Planning

Some tips that I like to use to try to improve my food choices are:

• Planning Meals: I try to spend a few minutes each week planning my meals. This helps me to reduce last-minute choices that can end up being less healthy. It also helps when I'm on a budget.

• Cooking at Home: Preparing my own meals helps me control ingredients and portion sizes. Though I do enjoy eating out every now and again!

• Batch Cooking and Freezing Food: Making portions of food for the week and freezing them can help when I know that busy days are coming up. Another option is to freeze leftovers and that helps prevent food waste.

• Include Protein and Fibre: These nutrients keep me full longer and support digestion so I make sure I add them to my meals.

• Snack Smart: I choose nuts, seeds, fruit, or yoghurt for my snacks most days. While I do have the odd sweet snack like a chocolate bar, cake or packet of crisps, these are occasional not the norm and that helps keep me on track.

• Read Labels: Avoid foods high in added sugars, salt, and unhealthy fats. This page from the British Association of Dieticians is a great resource on what to look for on food labels. When comparing foods, remember to compare 100g to 100g rather than portion to portion.

  
  

By adopting these meal planning habits, I can enjoy tasty, nutritious meals that support my health goals.

Incorporating Movement and Exercise into the Day

Physical activity is vital for maintaining a healthy body and mind. Here are some ways I add more movement to my daily routine, considering I am currently able-bodied with minimal restrictions on movement:

• Take the Stairs: I skip the elevator and use stairs whenever possible.

• Walk over Taking the Car: I've started walking to places unless I need my car to transport heavy or bulky items.

• Stretch Regularly: My job is desk-based, so I take breaks to stretch and just move about.

• Try Home Workouts: I workout out at home including following online videos - there are some great free ones on YouTube, many of which are ad free.

• Set Movement Reminders: During the day I have a reminder that lets me know when I've been sitting for long periods and should stand up and move to avoid prolonged sitting.

  
  

Even small amounts of activity add up and contribute to better health.

Embracing a Balanced Lifestyle

Adopting easy healthy habits is about balance, not perfection. It’s important for me to listen to my body and mind, and make adjustments as needed. Health is a journey, not a destination and making small, consistent changes have helped start to transform my life and help me feel my best every day.

My future self will thank me for this!