We understand how difficult it is to break bad habits. However, simple decisions add up over time regarding developing healthy habits.
Dietitian Laura Jeffers, MEd, RD, LD, and exercise physiologist Christopher Travers, MS, offer some diet, nutrition, and fitness concepts that you can integrate into your busy life to be nutritious daily.
Here are five such habits:
1. Use stairwells and furniture as improvised gym equipment
If you have stairs in your home or office, use them whenever possible. Walk up and down the stairs for a cardio workout. Begin with a few cycles and gradually increase as you gain strength.
2. Drink one glass of water more per day
Drinking more water has health benefits. It regulates your body temperature, lubricates cushions, covers joints, helps protect your spinal cord, and eliminates waste through urination, sweat, and bowel movements. Because water accounts for 50 to 75 percent of your body weight, staying hydrated and drinking H2O is essential. If plain water isn’t your thing, you can increase your intake.
3. Replace diet soda with carbonated water
Research suggests the brain reacts to artificial sweeteners much as it does to sugary sweets. If you’re not a fan of carbonated water, try drinking unflavored tea, coffee, or fruit-infused plain water. Quitting cold turkey isn’t realistic, but if you start decreasing the amount of diet soda and artificial sweeteners you ingest, you’ll be doing wonders for your waistline and health.
4. Take a 10-minute walk
Even a 10-minute walk can help boost your cardiovascular health. Take a walk during your lunch hour or to a store a block away to buy a gallon of milk — it’s all good for you.
If you’re at work, walk to the furthest bathroom and take the stairs. While running errands, try to find the most distant parking spot and walk from there. Remember, even the smallest amount of steps still add up.
5. Correct your posture
My parents have yelled at you for having bad posture. Good posture can prevent aches and reduce stress on ligaments.