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Exercise physiologist Christopher Travers, MS, and dietician Laura Jeffers, MEd, RD, LD, offers some diet, nutriment and fitness ideas that you can incorporate into your interfering biography to be healthy every day .
1. Use stairs and furniture as makeshift gym equipment
If you have stairs at your home or office, take them every opportunity you get. Don ’ thymine stop there, though. For a strong cardio exercise, walk astir and down the stairs repeatedly. Start with a limited number of repetitions and then increase them as you feel stronger.
Get even more creative by using wine bottles or a gallon of water as weights and your kitchen chairs for planks and tricep dip exercises. Why buy expensive equipment when you can utilize your furniture alternatively ?
2. Drink 1 extra glass of water a day
It ’ south nothing new that there are health benefits to drinking more body of water. It helps keep your temperature normal, lubricates and cushions joints, protects your spinal cord and other sensible tissues and gets rid of wastes through micturition, sweat and intestine movements. Since 50 to 75 % of your weight is body of water, drinking some knit old H2O is imperative mood in keeping your body working the best it can and staying hydrated. If plain water international relations and security network ’ t your front-runner, you can add season to your water to help up your inhalation .
3. Replace diet soda with carbonated water
research suggests the brain reacts to artificial sweeteners much like it does to sugary sweets .
“ If you drink diet sodium carbonate each day, use carbonated mineral water system to help wean yourself off of it, ” says Jeffers. “ Ingesting them frequently can increase your desire for high-calorie foods and put you at risk for weight amplification. ”
If you ’ re not a fan of carbonated water, try drink unflavored tea, coffee bean or fruit-infused plain water system. Quitting cold turkey international relations and security network ’ t naturalistic but if you start decreasing the measure of diet pop and artificial sweeteners you ingest, you ’ ll be doing wonders for both your waist and your health .
4. Take a 10-minute walk
“ even a 10-minute walk can help boost your cardiovascular health, ” says Travers. “ Take a walk during your lunch hour or to a store that is a stop away to buy a gallon of milk — it ’ randomness all thoroughly for you. ” If you ’ re at study, walk to the furthest toilet and take the stairs. While running errands, try to find the farthest parking spot and walk from there. Remember, even the smallest come of steps still add up .
sometimes the weather doesn ’ triiodothyronine collaborate and the last thing you want to do is go outside when it ’ s bamboozle or long-winded, but don ’ metric ton let cold weather dissuade you. You can frequently walk comfortably by dressing right : Start with a sweat-wicking layer next to your body, add insulating layers for affectionateness, and top them off with a rainproof shell .
5. Correct your posture
When you were a child, have your parents always yelled at you for having bad position ? Well, the bad news program is that they were right. Having dependable pose can prevent aches and can besides reduce stress on your ligaments. not only that, but good model prevents backache, fatigue duty and muscle pain .
“ You can try to leave yourself a note to sit up straight until it becomes an unconscious mind habit, ” says Travers. “ Walking with your shoulders back and head held senior high school can besides make you feel good about yourself. ”
While teaching yourself to have better model international relations and security network ’ deoxythymidine monophosphate something that can be fixed right away, reminding yourself to sit up straight has a positive consequence on your overall health .
6. Go to bed ½ hour earlier
Do you sleep a firm seven or eight hours most nights ? Many of us don ’ thymine but experts say this is a marker of good heart health. solid sleep doesn ’ thymine good give you more energy, it can besides help with healthy eating goals. When you ’ rhenium short on sleep, it reduces your body ’ second production of hormones that suppress appetite, which can contribute to burden gain. You may have a higher hazard of kernel disease, fleshiness and high blood imperativeness if you suffer from untreated insomnia or sleep apnea, besides .
Those seven to eight hours don ’ t have to be back-to-back. If you ’ rhenium feeling peculiarly tired, try to sneak in a short sleep early in the day. Don ’ metric ton overdo it, though. Limit your naps to 30 minutes to avoid falling asleep belated than you should .
Try to head to bed ½ hour earlier than your common prison term. Turn off your phone ( we promise you won ’ triiodothyronine miss anything ! ) and wind down with a book. You ’ ll be falling asleep in no time .
7. Incorporate balance exercises into your routine
poise on one stage for 10 seconds at a time, then switch to the other leg. Travers suggests incorporating this balance exercise into your routine, but it can besides be done while brushing your teeth or standing in a line. It ’ s a part of neuromotor train, which helps you improve your libra, agility and mobility — all things you need in everyday motion and in other forms of exercise .
8. Weigh yourself every week
To keep your weight from creeping up on you, set a hebdomadally care or loss finish for yourself, write it down and check yourself against that goal. weigh yourself each week on the lapp day and at the same time – and wearing the same measure of clothe for consistency. It ’ south important to be mindful of clothes fitting and scale measure .
team up with your doctor or dietician to create meal plans so you can reach your system of weights loss goals faster and in the healthiest way possible .
9. Start off your day with a healthy breakfast
Eat something high in roughage that includes protein to keep you full and energized. If you start the day out right, you tend to eat better overall and it helps lower your risk of diabetes and improves heart health. not entirely that, but eating breakfast helps reduce genius fog, so you ’ ll be ready to go for those morning meetings .
Tired of the like bowl of oatmeal ? Add different toppings to make it more stimulate. Omelets don ’ t have to be bore, either. Throw your favorite salsa, cheese and eggs into a whole grain wrap for a quick and easy breakfast burrito. The options are endless.
10. Include greens and lettuce in your meals
Incorporate boodle into your meals to add nutrients and water to your diet. The fiber in lettuce helps to fill you up and it does indeed at equitable 20 calories per serving. Lettuces that are dark greens and red in color are the most alimentary and the most flavorful. But even the popular, pale crisphead lettuce boodle provides water, roughage and vitamin bc .
11. Find creative substitutions for unhealthy foods
make to eliminate foods and snacks that you buy regularly that are eminent in calories but low on their health profit. Eat them less frequently as an casual process. Try using low-fat dairy, whole grains, healthy oils like avocado and olive petroleum and natural sweeteners like fruit alternatively of high adipose tissue or sugary alternatives .
“ Remember that building fresh healthy habits can take some time and it ’ s OK to treat yourself to avoid feeling deprived, ” says Jeffers. “ Stay focused on your goal, and if you slip along the direction, just start again. ”