When it comes to supporting our health, it’s often the simplest things — done with consistency! — that make the biggest difference, according to experts.
“Adapting a healthy lifestyle requires completing simple habits consistently,” says Samantha McKinney, RD, CPT, director of LTH at Life Time. “Many of the health and wellness tools or tips that make headlines — even the ones with validity — aren’t going to move the needle if you don’t first have a solid foundation of essential habits. It may not seem fun or flashy, but it’s effective.”
To help you simplify your healthy-living routine, we rounded up some daily habits across the categories of nutrition, movement, sleep, and mental health. Choose the ones that resonate with you, stay consistent, and watch yourself start to make progress.
Nutrition
1. Add in electrolytes around workout times. Electrolytes are minerals such as sodium, potassium, chloride, calcium, and magnesium that are physiologically needed for the basic functions of cells, including muscle and nerve function, according to McKinney. Mixing electrolytes (such as LTH Hydrate, a favorite of Life Time dietitians and trainers) with water — particularly around workouts, when increased sweating is expected — can be helpful for supporting hydration. (Learn more: “Why Drinking Water Alone Isn’t Enough to Stay Hydrated.”)
2. Just eat when you eat. Pay attention to hunger and fullness cues, eat slowly, chew well, and enjoy your food. This can improve digestion and help prevent overeating. If you tend to eat while watching TV and don’t want to miss your favorite show, try replacing eating with another activity — think folding laundry, lifting weights, knitting. (Learn more: “5 Eating Patterns to Avoid.”)
3. Start your day with a protein shake. Protein is a vital macronutrient that plays an important role in many of our bodies’ functions. It’s also naturally satiating, helps stabilize blood sugar, curbs cravings, and enhances workout recovery.
“Because it’s not always feasible to plan and cook three (or more) high-protein meals each and every day, having a quality protein powder to use as a quick and convenient option can be a lifesaver,” McKinney says. “Many of our coaches at Life Time use a daily protein shake as a go-to breakfast to set a healthy tone to the day.” (Learn more: “How to Build Your Own Shake.”)
4. Take an 80/20 approach. Sticking to a rigid diet is often not a sustainable option for people. Instead, considering planning for at least 80 percent of food choices to be on-plan (like sticking with whole foods) with 20 percent allowance for wiggle room, celebrations, or unplanned options.
5. Stick to consistent mealtimes. Regular meal timing allows your digestive system to anticipate food intake, improving enzyme production and nutrient absorption. It also aids in a regular rhythmic circadian cycle. This can enhance overall digestive comfort, support appetite control, and help stabilize energy levels.
Movement
6. Practice sun salutation in the morning. This quick yoga sequence helps warm up your body, build strength and flexibility, and focus your mind — an excellent way to get primed for your day. (Learn more: “How to Flow Through Sun Salutation.”)
7. Walk for at least five minutes every hour. Especially if you sit for prolonged periods, a walking break of five to 10 minutes can boost circulation and energy. It’s also an easy way to insert more movement into your day. (Learn more: “The Powerful Health Benefits of Walking.”)
8. Create extra challenge with instability training. Instability training adds a bit of a balance challenge while you work to strengthen other muscles. For example, if you’re doing biceps curls, try balancing on a single leg at the same time. This can improve your ability to stabilize yourself while improving your overall strength. You can also try this with everyday tasks, such as brushing your teeth or washing the dishes.
9. Stretch for five to 10 minutes daily. “Stretching your muscles regularly is important, especially if you find yourself saying, ‘I don’t move as well as I used to,’ or if you experience aches, pains, soreness, or stiffness,” says Danny King, Master Trainer and director of performance and recovery at Life Time. Try these stretches to relieve tense muscles: “5 Stretches to Promote Recovery and Stress Relief.” Or these following your workout: “6 Unique Stretches to Add to Your Recovery Routine.”
10. Take the stairs whenever possible (if they’re accessible to you). Whether you’re carrying groceries up to your apartment, going to the next level at the mall, or walking in and out of work, intentionally choose to take the stairs rather than an elevator for extra steps and challenge. This can support cardiovascular health and leg strength at a small-time cost.
Sleep
11. Get outside for some morning sunlight. Exposing yourself to bright natural light within an hour or two of waking up helps to regulate your melatonin cycle and signals your body that it’s daytime, supporting a healthy sleep-wake rhythm. (Learn more: “11 Tips to Optimize Your Circadian Rhythm.”)
12. Dim the lights in the evening. An hour or two before bed, lower the light levels in your home to encourage melatonin production and prepare your body for sleep. In tangent, turn off or avoid screens for at least one hour before bedtime to avoid blue light exposure, which can suppress melatonin production and delay sleepiness. (Learn more: “5 Evening Routines for Better Sleep.”)
13. Maintain a consistent bedtime. Aim to rise and go to bed at the same time every day — including weekends — targeting seven to nine hours of sleep. Waking and sleeping at set times reinforces a consistent sleep rhythm and reminds the brain when to release certain hormones (and importantly, when not to).
14. Try to avoid sleeping in or napping for too long. Sleeping in on weekends or taking long naps can disrupt your sleep-wake cycle. If you need to nap, keep it short — around 30 minutes — and before 4 p.m., so you can enjoy a full night’s sleep later on.
15. Create a relaxing bedtime routine. Engage in calming activities before bed, such as reading, gentle stretching, journaling, or meditating. Avoiding stimulating activities and screens for at least one hour before bedtime can help prime you physically and mentally for more restorative rest. (Learn more: “Coach Paul’s Top Tips for Unwinding Before Bedtime.”)
Mental Health
16. Add in a daily meditation ritual. Even if it’s just a five-minute practice, the transformative effects of meditation are well-known, including its ability to increase resilience, reduce stress, offset anxiety and depression, and improve health. If you need some help getting started, check out the meditation hub in the Life Time app.
17. Express your gratitude. Daily, write down or say out loud five things you feel grateful for. Then, once a month, see how many things you can find to feel grateful for in a single day. This can help you reflect on positive aspects of your life, which can boost mood and overall well-being. This can also train your brain to notice the good.
18. Pinpoint moments of joy. Do one small thing per day just because it feels good. This might be listening to your favorite song, lighting a candle, or phoning a friend. This can help pivot your brain mentally toward pleasure, rather than productivity. (Learn more: “The 4 Pillars of a Joyful Life.”)
19. Take time to just breathe. When we’re anxious or stressed, the sympathetic nervous system switches into fight-or-flight mode, and our breathing gets shallower. Mindfully lengthening and slowing the breath activates the parasympathetic nervous system. This signals safety to the body, which allows our rest-and-digest mode to kick in.
Box breathing (a.k.a. square breathing) is a calming yogic breathing technique used by U.S. Navy SEALs to curb stress. Here’s how to do it: Slowly inhale for a count of four, then gently hold the breath for a count of four; slowly exhale for a count of four, then gently hold that for a count of four. If comfortable, continue for a while, until you feel more grounded.
20. Insert a social connection touchpoint. Reach out to at least one person a day, whether through a face-to-face conversation, text, or voice note. This can help reduce feelings of isolation and foster a sense of connection and belonging.
