Food

5 Everyday Habits Healthy People Swear By

February 25, 2015  |  By: Whitney E. RD

This post is sponsored by Stayfree.

There are certain simple habits that the majority of healthy people adopt – behaviors aside from just exercising and eating right that make staying on track with your overall heath and fitness goals so much easier. 

Some of these practices may seem obvious, but implementing them isn’t always a no-brainer. Life inevitably gets in the way and you neglect to do these basic things that are essential for good health.

It’s helpful to have a little reminder every once in a while about how easy it is to implement these habits and the immense benefits you’ll reap from such simple practices.

5 Everyday Habits Healthy People Swear By

Stretching 

I start off every day with a good stretch. Even if it’s just five minutes of quick stretching in bed after I wake up, it makes all the difference. You’d be surprised how a little child’s pose under the covers can prime you for the day.

A loose, limber body is important to prevent injuries from exercise and muscle imbalances. Doing it first thing in the morning will also give you a jolt of energy and make it easier to get going.

On days when I have more time, I’ll do a full yoga sequence in the morning or evening to help wind down. Here are a couple of my go-tos:

7 Yoga Poses for Athletes

5 Yoga Poses to Calm Cramps << for that time of the month. Btw – Stayfree’s Ultra Thin Liners are flexible and specially made for activity.

2. Getting Enough Sleep.

We all know the obvious and observable affects of a lack of sleep – grouchiness, tiredness, and lack of productivity. But getting your 7 to 9 hours is also important for mental health and your waistline. Adequate sleep can help prevent depression (which in turn also affects your activity level) and positively impact weight loss attempts.

The National Sleep Foundation recommendations 7-9 hours for adults 26 to 64 years of age, and 7-8 for adults 65 and over.

Personally, when I get a good night’s rest, I’m more likely to eat healthy and have more motivation to exercise than when I feel tired and worn out.

3. Walking (a lot).

I’ve been talking about walking a lot lately, and for good reason. Many experts agree that simply squeezing in a quick workout a few times a week doesn’t cut it for overall health if the remainder of your day, you’re sedentary or if the exercise you’re doing isn’t cardiovascular. What we really need to be getting is 150 minutes of moderate activity a week – which equates to about 7,000 – 8,000 steps a day.

Some experts swear by 10,000 (for you overachievers).

Walking more is an easy thing to do if it’s top of mind. Simply taking a few 15 minute breaks at work to walk to a coffee shop or circle the office, choosing a spot at the back of the parking lot, or taking the stairs instead of the elevator can help get you there.

4. Meal Prep. 

The easiest way to fall off the wagon with your healthy diet is to be unprepared. Shopping for healthy foods is an important first step, but if the healthy stuff isn’t ready to eat, you’re more likely to grab something that is – but isn’t as good for you. Prepping food at the beginning of the week will prevent this from happening.

Every Sunday night, I cook chicken, quinoa and hard-boiled eggs, and I wash and cut up my fruit and veggies. I’ll often roast sweet potatoes, butternut squash or beets to toss in salads, and I freeze bananas for smoothies. The whole process only takes about an hour to two if you do it efficiently.

This way, when I am starving after a long day at school or a tough workout, there are things I can immediately grab and grub on. 

Check out my Meal Prep guide here >>

5. Drinking Enough Water

Proper hydration is essential for keeping up your energy level and for getting the most out of your workout. If you’re dehydrated, you’re not going to be able to work out as efficiently. 

Dehydration is also a common cause of overeating. People frequently mistake thirst for hunger. 

Making sure to always have a hydrating beverage on hand throughout the day will ensure that you’re keeping up with the recommended H2O intake. For most people, it’s somewhere between eight to twelve 8-oz glasses per day. 

Try infusing your water with fresh fruit or mint to make it more appealing. 

Weigh In: What are some other daily habits that help you stay on track with your health and fitness goals? 

A message from Stayfree:

New year, new you! Yoga is an integral part of a healthy lifestyle and who better to lead the yoga-lution than you. Inspired by athletic wear, Stayfree®Ultra Thin Liners feature flexible layers that move with your body from child’s pose to side crow. Visit http://www.stayfree.com/ to find which product best fits you or visit our Facebook to learn more about our mission. Also, don’t forget to use your Stayfree®purchase to get a 30-Day membership to My Yoga on Gaiam TV and access FREE yoga classes online now through March 12!

 Yoga photos by Leigh Green Photography.