You think a healthy lifestyle is all about hitting the gym and avoiding outside? Well, that’s what most people think. But a healthy lifestyle is more than that. In this article we will discuss what a daily routine for a healthy lifestyle looks like.
A healthy lifestyle is all about balance, mindfulness and incorporating daily habits that will nourish your body and mind. Maintaining a healthy lifestyle in such a fast-paced world is challenging for many because people are immersed in their work. It becomes difficult for people to incorporate daily habits to promote wellness because they can’t attain a balance between their work and life. But trust us when we say that these habits are easy to incorporate all you need to do is be consistent with them. Start simple and you will see how far it will take you.
Below is an ideal routine for you to follow daily for healthy living:
Start by hydrating your body
Hydration is the first thing you need to focus on while starting your day. An adult body is made up of 50-60% of water and it is essential that you meet your body’s water needs, else it will retain water causing water weight gain.
Also, you have been asleep for 7-9 hours so your body needs to replenish its water content. Remember to start your day by hydrating yourself. Drinking a glass of water in the morning has multiple health benefits including giving a kickstart to your metabolism, aiding digestion, flushing out toxins, hydrating your skin and giving you a natural glow.
Adding lemon juice in a warm glass of water will help to give an extra boost to your body because the vitamin C content of it enhances digestion and immunity.
Engage in morning exercise
They say you can go to the gym any time of the day, but the best time to give stimulation to your body is in the morning. Start your day by engaging in morning exercise to give a kickstart to both your body and your mind.
Morning exercises are good for your overall well-being because they help to energize you for the rest of your day which positively impacts both your mental and physical health.
Engage in morning exercise for at least 20-30 minutes which benefits your physical health. By incorporating morning exercise in your routine you will experience increased metabolism, enhanced mood due to endorphin release, improved cardiovascular health and of course stronger muscles and joints.
You can incorporate various exercises and physical activity that promotes movement of your body. Brisk walking, yoga, stretching, or full workout session of at least 20-30 minutes. People also have the option of high-intensity interval exercise (HIIT) or quick 10-minute yoga session which are effective to promote a healthy lifestyle.
Have a nutritious breakfast
Now, comes the role of nutrition. The first meal, i.e, breakfast should be packed with nutrients. These nutrients will help set a positive tone for the rest of the day. Try to combine protein, healthy fats and complex carbohydrates for a well-packed nutritious breakfast.
To start your morning with a healthy routine you can try eating a vegetable omelet with whole grain bread; Greek yogurt with berries and nuts; a smoothie packed with leafy greens, protein powder and flaxseeds; oats topped with chia seeds, almond butter and fruit.
Avoid sugary foods or drinks in the morning so you can prevent energy crashes during the day.
Prioritize mental health
In today’s world where people find it difficult to maintain a work-life balance, the most important thing is to take care of your mental health. Your mental health is as important as your physical health. Being in chronic stress could majorly impact your mental health.
Practice mindfulness for better mental health. Practicing meditation and mindfulness can help to reduce stress and anxiety, improve focus and concentration, enhance emotional health and promote self-awareness and mindfulness.
Practicing deep breathing exercises, journaling or gratitude into your life can also help to create a routine which promotes well-being.
Stick to regular meals and balanced nutrition
Nutrition is something you can’t compromise when it comes to leading a healthy lifestyle. You have to make sure that you are eating balanced and regular meals. If you have a habit of skipping meals then you need to work on it. Balancing your meals and eating them regularly is the key to optimize nutrition.
You have to eat at least 3 balanced meals throughout the day, which will comprise your breakfast, lunch and dinner. In between meals you need to eat healthy snacks that will provide you adequate nutrition.
Foods like whole foods, lean protein (chicken, fish, beans), healthy fats (avocados, nuts, seeds), complex carbohydrates (brown rice, quinoa, sweet potatoes) and plenty of vegetables and fruits should make it up on your plate.
Skipping meals could lead to overeating when you will sit to eat or cause fluctuations in blood sugar levels.
Stay active throughout the day
How are you planning to stay active throughout the day if you have a desk job (everyone has a desk job nowadays)? To stay active throughout the day you need to incorporate physical activity into your day. With physical activity we don’t mean just to stop at your morning workout. Instead you need to ensure that your body is moving frequently. This can include:
- Taking short walking breaks if you have a desk job,
- Opting for stairs instead of taking the elevator (it helps a lot),
- Make sure to stretch your body or do light exercises during breaks,
- Stand up and walk while talking on the phone.
- Staying active is the key not just for boosting metabolism but it also helps to improve mental focus and productivity.
Stay hydrated
For a healthy lifestyle, starting your day by hydrating yourself is not enough unless you keep yourself hydrated throughout the day. Drinking water throughout the day helps to maintain your energy levels and also aids in digestion.
Consuming an adequate amount of water throughout the day keeps your skin looking fresh and supports proper organ function. You need to focus on drinking 8-10 glasses of water throughout the day.
The amount of water consumption will vary depending on a lot of factors including your level of activity, your specific health goal, and the climate of your area.
To maintain hydration levels in your body you can also opt for hydrating foods in your diet such as cucumbers, watermelon, oranges and other citrus fruits to help meet the need of your fluid intake.
Limit your screen time
Constantly staring at a screen (for work or otherwise) puts a strain on your eyes and brain causing headaches, disruption of sleep and an increase in stress levels. Make sure you do not get immersed so much in your screens that you forget to look outside of them.
If you want to mitigate the effects of excessive screen time you should try to:
Follow the 20-20-20 rule where you will take a 20 seconds break to look at something that is 20 feet away.
Schedule regular breaks during work or study sessions and do not take a break to look at your phone screens.
Improve your sleep quality by limiting screen time after evening. Make certain you do not use phones or any digital devices 60 minutes before going to seep.
Unwind with evening relaxation
After a long-tiring day, all we need to do is relax. But with the coming of the digital age and digital devices being a go-to thing, people have often found themselves being relaxed while scrolling on their phones. But that is not what actual relaxation is. Instead of going to television or social media to unwind your day, try to:
- Read a book
- Practice yoga or stretching
- Listen to some music
- Meditate
- Write in a journal
- Or take a stroll outside without your phone
Doing such activities can help you better your sleep schedule and improve your overall sleep quality.
Get quality sleep
One crucial aspect of a healthy lifestyle is to get some quality sleep. We all have poor sleep schedules because we sleep late at night and wake up in haste without getting proper sleep which impacts our overall health negatively.
Sleep is the time when your body is relaxed and is taking rest. It repairs itself during sleep; that is why sleep is so crucial for you. AIm to get 7-10 hours of sleep during night so you can get quality sleep during night. Make sure you do the following to get proper sleep:
- Establish a bedtime routine
- Keep your bedroom cool and dark
- Avoid caffeine and heavy meal at night
- Limit your screen time and make certain not to use mobile devices an hour before sleep.
Getting proper sleep and consistently following a bedtime routine will let you experience improved memory, reduced stress and better immune function along with overall vitality.
Practice gratitude
Practicing gratitude is one way to reflect on your accomplishments, challenges and things that you are grateful for. This practice can have a positive impact on mental health. So every time before you go to bed, take a few moments to write down:
Three things you are grateful for.
One thing you accomplished today.
One goal for tomorrow
Practicing gratitude can help you stay motivated and ensure self-love. It will help you to stay in the present moment and attract abundance. It will also boost your mood, increase feeling of positivity and boost overall mental health.
Frequently Asked Questions
How to set a daily routine?
Ans. To start a daily routine you first must know what needs to be in your routine. You have to decide why you need a routine. A purpose will serve as a motivation for you. Then break your ultimate goal into smaller steps and make sure your goals are realistic.
For example, if you want to lose weight you need to incorporate healthy foods in your diet; make sure you eat nutritious food, exercise daily, sleep properly, manage stress as these are some changes you would need to make in your life to achieve your goal of weight loss.
How to make a good timetable for life?
Ans. In order to make a good timetable for life, you need to first write down your goals. After writing them down, decide which ones are the priorities and then work towards them. Break those goals into smaller steps and ensure to track the progress.
