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The dictionary defines a habit as “behaviors created in someone by a repeated action.” It is in this last adjective, “repeated,” that habits take on their full significance.
Indeed, whatever steps you take to maintain your health, the key to success lies in their repetition. Running a half-marathon once a year will give you an endorphin rush , at best, or a new injury, at worst. On the other hand, 30 minutes of walking or jogging, several times a week, year-round, will undoubtedly work wonders for your quality of life and your health.
In short, to help you improve your physical and mental health one day at a time, we offer 20 healthy habits. Ideally, choose only one, then wait until it’s well established in your routine before adding another!
Movement
To walk
Whenever you can. To get to the grocery store or the office, to get some fresh air at lunchtime, or to explore a city. Walk. The minimum recommended number of steps is 10,000 per day. It’s not insignificant, but every minute of walking counts and brings you closer to your goal. It’s like a game!
Get up regularly
In North America, prolonged inactivity is just as, if not more, of a problem than lack of exercise. Sitting for long periods at a time impairs the body’s ability to use fats and sugars for energy, which poses several health risks. Fortunately, the solution is quite simple: break up inactivity as often as possible by getting up regularly. Go to your colleague’s office, talk on the phone while standing, or take the stairs. Any excuse is a good one to break up your daily inactivity!
Play outside
Getting fresh air every day is one of the easiest and most enjoyable things you can do to improve your health. Recent studies have shown that exposure to daylight has significantly positive effects on health. [1] In addition, spending time outdoors helps with stress management. [2]
Stand up straight
Set regular reminders (alarms or notes) so you don’t forget to straighten up! Bring your neck and pelvis into a neutral position, then draw your shoulder blades back to open your chest. Good posture allows each muscle to work properly and reduces pressure on the joints. In the long term, this will decrease your risk of developing back pain, and in the short term, you will feel more confident and energetic and breathe better. [3
Use your muscles
Whether it’s to counteract age-related muscle loss, prevent osteoporosis [4] or back pain, or simply to make all activities easier, we all benefit from maintaining our muscles by using them as often as possible. Taking the stairs, hiking in the mountains, adding a few push-ups or a yoga class to your day are just a few ways to achieve this!
Stretch
Without needing to stretch for an hour, it’s possible to maintain your mobility by moving your body differently, just for a few minutes a day. By incorporating one or two stretches into your daily routine, you’ll improve your range of motion in your joints, thus reducing your chances of injury from a sudden movement. What’s more, you’ll experience an instant energy boost thanks to the increased flow of oxygenated blood to your muscles and brain.
Moving with friends
It’s a two-in-one: it’s fun and motivating. In fact, motivating others is one of the best ways to motivate yourself. And by exercising with friends, you’ll associate being active with a feeling of enjoyment, which will encourage you to do it regularly!
Food
Eating in good company
Put away your screens and take a moment to connect with real people. Not only will you strengthen your social bonds, but engaging in conversation will encourage you to eat more slowly. This will give you time to put down your fork when you’re satisfied, but not overly full.
Fill half the plate with vegetables and fruit
Many of us are familiar with this recommendation, but far fewer actually follow it. When planning your meals, consider salads, broths, soups, raw vegetables, gratins, purées, stir-fries, fresh fruit, smoothies, and compotes. Nutritious, low in calories, and inexpensive, vegetables should be the cornerstone of a healthy diet!
Follow your hunger and satiety signals
How much food should we eat daily? The answer to this question varies greatly depending on your weight, sex, age, and level of physical activity. That said, a good way to ensure you’re eating just enough to meet your needs is simply to listen to your hunger cues. When your stomach is rumbling, eat. When you’re full, stop. Even if there’s still food on your plate. Even if you’re offered a second helping.
Vary your foods
By adding variety to our menu, we can enjoy the unique benefits of a wide range of ingredients. For example, we can change up our usual wheat toast for breakfast by trying overnight oats, or add several different colored vegetables to our grocery cart.
Lunch > dinner > supper
Since we need all our concentration and energy during the day, it’s a good idea to eat a substantial breakfast, a moderate lunch, and a light dinner. This way, we go to bed feeling more comfortable and wake up feeling a little hungry, just enough to… start all over again!
Drink water
Water is essential for staying hydrated and preventing headaches, fatigue, and difficulty concentrating. Carry a reusable water bottle with you and keep it in sight to remind yourself to take small sips frequently. Unsweetened tea, herbal tea, and coffee are also good options.
Focus on the lunchbox
Whether at work, school, or on the go, you always win when you prepare your own meals and snacks for a quick bite. Not only can you save several dollars, but you also avoid the excess sodium, added sugars, fats, and chemical additives found in fast-food chains.
Take the time to cook
Cooking, that’s a big word! Here, we’re talking more about choosing a time during the week to prepare a few simple and tasty dishes that will save you a lot of time on busy days. In two hours, you can easily bake 12 muffins, cut a melon and some raw vegetables, marinate tofu, and cook quinoa.
Well-being
Log out
Putting your cellular unit aside for at least an hour a day can be a real challenge for some. Yet, being connected 24/7 can have detrimental effects on memory [5] , creativity, and productivity [6] . Disconnect for at least an hour a day and give your brain a well-deserved break!
Breathe
Take a moment to pause and breathe deeply. Too often, in the hustle and bustle of daily life, we only breathe shallowly. Taking the time to breathe properly can certainly calm the mind, but it’s also beneficial physically. By lowering your blood pressure and heart rate, deep breaths will help you manage stress.
Taking a mini-break
Every day? If possible, yes! Half an hour is enough. By micro-breaks, we simply mean a moment in the day to completely disconnect. Lie back and stare into space. Let your mind wander freely. You’ll be surprised by the positive effects on your creativity and energy!
Sleep
Sleep, along with exercise and a healthy diet, is one of the main pillars of good health. Getting enough sleep (between 7 and 8 hours per night) regularly will positively influence your mood, memory, longevity, and cognitive and physical performance. [7]
Smile
This is an easy habit to adopt, but one that will nonetheless have very positive effects on your mood. Simply raising the corners of your mouth will produce endorphins, giving you an instant dose of happiness!
In short, the advantage of adopting healthy lifestyle habits is that they can be maintained indefinitely, unlike more extreme solutions which can only be temporary. By choosing the first option, you ensure success in the short term, but also in the long term!
