Healthy habits don’t have to cost an exorbitant amount or take out a huge chunk of your time. You could start today with small, easy tasks that can be implemented each and every day. The important thing to remember is that consistency is key. Learning a new habit takes time. This article states that a RTC study found that it can take around 59 days for a new habit to become automatic. It also cites other research that habitual behavior change around positive lifestyle changes can take around 10 weeks to occur. This blog post looks at 7 simple healthy habits you can start implementing now to make positive changes in your lifestyle. All of which are physical therapist approved!
**This is not medical advice. Please consult your medical provider for more information.
1. Take the Stairs and Park Further Away from an Entrance
We all know taking extra steps is what we should be doing. But how are we going to implement that? One way to set yourself up for success is to take the stairs over an elevator if the opportunity presents itself. Another option whenever you are going out is to park further away from the entrance. Going grocery shopping? Park a little further away instead of the closest possible parking spot. Headed to the mall to go to your favorite store? Try parking on the opposite side of the mall to get some extra steps in.
Healthy habits can only become automatic and routine if you purposefully try to add them into your life. If you make intentions around setting a goal to take more steps during your day, you are helping to increase the likelihood of achieving that goal by breaking that larger goal up into smaller bits that will eventually add up in the end, literally and figuratively!
2. Drink an Extra Glass of Water
One BIG healthy habit that can help everyone is to drink more water. Not only is it essential for our existence and for keeping our bodies working properly and efficiently, but most people forget that it can help keep our skin looking supple and young. Our skin is the biggest organ in our body. Instead of constantly trying to hydrate it from the outside in, try hydrating it from the inside out! Drink a glass of water first thing when you wake up before reaching for that coffee. Better yet, leave a glass of water on your nightstand so its there and ready for you before you even get out of bed.
3. Strengthen, Strengthen, Strengthen!
Building strength is essential for health and longevity. As we age, we naturally lose muscle mass and strength. This makes it even more important for us to maintain a health-promoting workout routine. Strength building can also help reduce pain and prevent injury.
Now strengthening doesn’t always have to mean go to the gym to get a membership or lift weights out of your garage. By all means, you can go that route if it works for you. But for others, it can mean performing bicep curls with a can of soup. Try standing up and sitting down 10x before actually getting up to go to the kitchen. Go up and down the stairs or perform jumping jacks during a commercial break. The possibilities are endless. But try implementing small things throughout your day that require just a bit more energy to help build some strength. After a while, you won’t even think about having to do it as it become automatic.
4. Don’t Forget About Mobility!
Strength is important for overall body health. So is mobility…and it often gets overlooked. Pains and body aches can come from stiff muscles and joints. Make sure to implement a regular stretching routine into your days or weeks if you haven’t already done so. Key areas to target are the hips and thoracic spine. There’s nothing like a good morning stretch to help you feel ready for your day ahead. Check out this article for a full body mobility flow or this article specifically looking at the thoracic spine. This is something you can easily start now as a new healthy habit.
Fun fact: most people will benefit from improving thoracic spine mobility. I would start there. 😉
Sleep is Important for Recovery – Don’t Skip It
It’s easy to push sleep aside when binge watching Netflix and getting up early to head to work. Sleep is a requirement for recovery – both physical and mental recovery. Deep sleep can help your central nervous system recharge. Muscle repair and growth also occurs while we sleep. While the number of hours of sleep a person needs each night may vary, it is important to make sure you are getting an adequate amount of rest for yourself. Not only this, the amount of REM sleep also matters. Head here to learn more about what physiologically occurs while we are sleeping and why it is important.
Eat to Fuel Your Body
We know that staying away from the junk food and soda is what we should be doing. Consuming more fruits, veggies, and non-processed foods is healthier. Try shifting your mindset from “I should be eating more fruits and veggies because it is right and healthier” to “I am eating to fuel my body.“
If someone were to go run a marathon, would they be eating a bunch of junk food during training or right before the race? Nope… they would be consuming water and electrolytes and food that will make them feel good, provide them with energy, and enhance recovery.
Next time you have a nutritious meal, pay attention to how you feel afterwards. Does it make you feel energized? Does it boost your mood? Does it make your feel good about yourself? Then compare that to how you feel after having a couple of drinks, eating overly greasy foods, or an entire bag of chips. Don’t get me wrong…I love eating a pint of Ben & Jerry’s ice cream. But the large majority of the time, make choices that will fuel your body. Feed your soul with that pint of ice cream only on occasion. There are many other ways to feed your soul that don’t involve highly processed foods that don’t make you feel the best.
Flex Your Brain Muscles Too!
Mental stimulation is important for reducing cognitive decline as we age. Not only are social interactions and relationships important, but also participating in activities that require us to actively engage brain function. This may involve reading, writing, and playing an instrument. Try writing a journal prompt each day, read a chapter out of a book, or play a game of Sudoku (remember that!?). This article from Harvard Health addresses a few other ways to help prevent cognitive decline.
TL;DR
Healthy habits will take time to establish them into becoming automatic in our lives. The important thing is consistency. Start small with some of the ideas listed above. Start with only one or a few at a time. As you start to feel and notice some positive changes, it reinforces your behavior to keep at it. Before you know it, you will have created a healthy habit that has been embedded into your daily or weekly routine. Use healthy habits to improve health outcomes, reduce cognitive decline as you age, and live a life full of energy, vibrancy, and happiness!
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
