The Little Things You Can Do Each Day to Stay Healthy and Fit

It can be difficult to stay healthy and fit in today’s fast-paced world, where schedules are hectic and every day seems like a battle. With so much to do and so little time, it can be hard to remember to take care of yourself. 

These simple tips for staying healthy and fit can help you stay on track even when your schedule gets busy. The next time you feel yourself falling behind on your fitness goals, try using one or more of these tips to stay on track toward your long-term health goals!

The sun emits ultraviolet rays that help your body produce vitamin D. This vitamin is essential for bone health, muscle growth, a healthy immune system, and more. Many health professionals recommend getting at least 20 minutes of sunlight daily between 10 a.m. and 3 p.m., when UV rays are at their strongest. Get outside during lunch or your morning commute. Just make sure you protect your skin with sunscreen before heading out!

The human body is composed of approximately 60% water, so staying hydrated is critical. Water plays a role in many bodily functions including metabolism, digestion, circulation, and more. As an added bonus, drinking plenty of water will help you avoid those pesky cravings for sugary or salty snacks.

A long, sit-filled day at work may leave you thinking you’re done with being on your feet, but it’s important to remember that sitting still for long periods of time can be just as bad for your health as doing no exercise at all. If possible, get up from your desk every hour or so—even if it’s just a short walk around the office to keep yourself moving.

A lot of people cannot give up their daily cup of coffee, which is a pretty unhealthy routine. A good alternative is drinking herbal tea; it has zero calories, so you can drink as much as you want without feeling guilty about all those empty calories. Herbal tea also has plenty of antioxidants that are good for your health in general. If coffee is an absolute must, try unsweetened black tea with a bit of lemon or stevia instead.

Even if you prefer not to discuss your health goals, your loved ones are probably aware of them. To keep yourself accountable, make it a priority to prioritize meals with friends and family over solo lunches at your desk or dinner alone. As long as you’re doing work while eating (or reading a book), it doesn’t count as cheating!

There’s nothing like a good stroll after dinner. Exercising before bedtime allows your body and mind to relax, plus it’s an excellent way to fit some movement into your busy schedule. If you get up from your desk for just 15 minutes every day, you can add up to one hour of extra physical activity into your week. This will have a big impact on how much weight you lose in a year.

No matter your fitness level, start with low-impact exercises. Low-impact exercise, such as swimming or walking, is easier on your joints than high-impact activities like running. If you’re healthy enough for high-impact activity, do it every day; however, if you’re a beginner looking to get in shape fast, starting slow with low impact will help you avoid injuries.

It sounds like a simple thing, but stretching can loosen your muscles, relieve some tension in your back, and help your circulation. Stretching first thing in the morning will make it easier for you to get out of bed (and won’t interfere with that cup of tea or two). Take a few moments while you’re still in bed, roll onto one side and slowly stretch as far as you can reach. Then roll onto your other side. Your whole body should be loose by now.

It can be hard to motivate yourself when it comes to fitness. An excellent way to stay on track is to give yourself rewards at various milestones along your journey. For example, if you hit your weight loss goal, treat yourself with a shopping spree or a night out with friends. This will serve as an incentive for staying on track!