Lifestyle
Food & Nutrition
Fitness
Healthy eating and exercise are important in order to maintain a healthy weight, but they’re only part of the equation to overall health. Healthy habits have to start right at the beginning of your day before you even get out of bed because that’s where you lay the foundation for your day. By starting your day with good habits, you set yourself up to achieve great things in the rest of your day, whether it’s completing an important project at work or getting that workout in at the gym. Here are some healthy ways to start your day.
1. Walk in the morning
Getting up earlier to take a brisk walk will give you time alone, help you clear your head, and also make it less likely that you’ll eat poorly or succumb to the afternoon slump. It can be tough in the morning, but even 20 minutes of movement can help your body reach a state of relaxation and improve your mood. A short bout of exercise in the morning is proven to increase alertness and concentration throughout the day! Many people skip exercising at night because they think it’s too late for their bodies – but as long as it’s done at least three hours before bedtime, exercise can actually make falling asleep easier by lowering blood pressure, heart rate, and anxiety levels.
2. Hydrate yourself
You’re most likely aware of the importance of drinking water for overall health, but did you know that a lot of people don’t actually drink enough water each day? Making sure that you’re properly hydrated has a lot of benefits for your body and your mind. Drinking plenty of water is also one way to start your day in a healthy way because it helps kick-start metabolism. Plus, regular hydration improves concentration, mental focus, and productivity. What better way to start your day than by drinking a tall glass (or two) of water when you wake up? If plain tap water doesn’t sound too appetizing (though it really should), keep in mind that there are plenty of flavored drinks that count as hydrating liquids.
3. Eat a good breakfast
Eating a good breakfast jumpstarts your metabolism, allows you to make smart food choices throughout the day, and helps you stay mentally alert. A healthy breakfast should include a mix of protein, fat, and carbs. Try a piece of whole-grain toast with peanut butter or avocado slices on top. If you’re feeling rushed in the morning and can’t stand another bowl of cereal or cup of coffee for breakfast, take a few minutes after dinner (but before you hit snooze) to prepare your breakfast for tomorrow morning. For example, cook an egg and pack it into an airtight container so it will stay fresh until morning; chop up fresh fruit into an easy-to-eat container; or create a smoothie using Greek yogurt as your base instead of milk or juice.
4. Wear sunscreen
Wearing sunscreen every day is one of those simple things that can save you from a lot of unnecessary trouble later on. UV radiation from sunlight has been linked to premature aging, wrinkles, and even skin cancer. You don’t have to be inside or at work all day for harmful UV rays to affect your body: a few hours spent in direct sunlight—even if it’s during your lunch break or on an errand—can put you at risk. Instead of running back into work with red and burning skin, use sunscreen daily as part of your skincare routine. And make sure you buy enough; most people only apply 25%–50% of their recommended amount.
5. Take time for you
When you feel good and are rested, it’s easier to face your day and make healthy choices. So start your day with a morning workout or simply take time for meditation. Getting enough sleep is also important: when you’re well-rested, you can eat better and make better choices about what activities you choose to participate in throughout your day. Sleep healthfully by aiming for 7-9 hours each night and incorporating some calming techniques into your bedtime routine.
6. Do some form of exercise
Studies show that those who exercise during their morning routine are more likely to stick with their workout and keep a regular fitness schedule. Try doing some form of exercise first thing in your day, before diving into other responsibilities. If you’re pressed for time, try taking a brisk walk or going for a swim. Even if you only have 10 minutes to spare, it’s better than nothing! If you’re looking for something longer-lasting, try an hour-long jog or an intense weightlifting session. You can also incorporate strength training into your daily routine by using bodyweight exercises like pushups and squats. Bodyweight exercises can be done anywhere and don’t require any equipment—perfect for busy people on the go!
7. Keep track of what you eat
Sometimes it’s hard to keep track of what you eat. It’s even harder if you’re eating out a lot and don’t have your food with you. To stay healthy, it’s crucial that you track what you eat in some way, whether that’s using an app like MyFitnessPal or writing down your meals somewhere. Whatever method you choose, it’s important that you actually record what you’ve eaten so that you can learn from your choices. For example, if today is Tuesday and yesterday was Monday, then did I have a hamburger at lunch or dinner? Sometimes these little details add up! But by keeping track of them, we can figure out how they affect our overall health!
