Small changes that have a big impact on your health
Kyra Nichols
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We are all given 24 hours in a day. It’s up to us to choose how we spend them.
You’ve probably heard that before, but really let it sink in. Think of the most productive, most successful (in whatever way you define “success”), or healthiest people you know. All of these people have the same hours in a day as you.
When it comes to health, it can feel impossible to imagine overhauling your entire routine in an effort to live a healthier life, but luckily you don’t have to. You can start with some extremely small changes, which add up over time to make a huge impact. The best part about small changes is that they are often sustainable, realistic changes that you can continue to make every day forever.
Read on for just a handful of my favorite habits to easily incorporate into your day for a healthier lifestyle.
1. Keep a reusable water bottle with you
Keeping a water bottle with me at all times has been a game changer. If you don’t already carry a water bottle with you, this is one of the easiest and most impactful changes you can make. Drinking water throughout my entire day has become a somewhat mindless habit for me now; I find myself reaching for it without even thinking about it. I no longer get dehydration headaches and will sip on my water throughout my day, instead of just with meals or after a workout.
2. Park towards the back of the parking lot
I have recently been on a kick to make sure I’m getting at least 10,000 steps a day. It is so much easier to accomplish this when I integrate it throughout my day instead of saving it all for a long walk in the evening. One of my favorite hacks is to always park in the back of a parking lot. Not only will you get in a few extra steps every time you do this, but your car may just end up with a few less door dings than if you parked elsewhere.
3. Add color to every plate
It seems like nearly everyone I know struggles with eating enough fruits and vegetables. One small thing that’s helped me prioritize fruits and veggies is a tip I learned from Coach Megan: Add color to your plate. It is that simple. At every meal, focus on ensuring your plate includes a protein, fat, carb, and color. You’ll be surprised at how many more fruits and vegetables you eat in a day when you’re intentionally thinking about it at every meal, versus getting to the end of your day and realizing all the food you ate was the color beige.
4. Switch to mocktails
I’m in grad school, and after a long week of studying and exams, my friends and I often like to go out on the weekends. I’ve noticed a massive difference in my productivity and my health when I choose to order a mocktail or even water rather than an alcohol beverage. So many restaurants and bars have awesome mocktail menus nowadays, and since you can see most menus online, you can even look for the best mocktail spots ahead of time. Give a non-alcoholic drink a try, and I can almost guarantee you won’t miss the alcohol!
5. Put devices away at night
Sleep is one of the most forgotten aspects of a healthy lifestyle. However, sleep aids in the recovery of muscles, helps store things to memory, and is associated with a lower risk of heart disease. Putting your phone away at night at least an hour before bedtime is a great step to take if you’re trying to get more restful sleep. Why? The exposure to blue light slows the production of melatonin in our body, which is a natural hormone that regulates sleep. If you’re not regularly getting 7-9 hours of sleep every night, this is a huge factor that is likely contributing to your health.
I encourage you to try out all of these changes in your life, starting today! Normally I would say, “just pick one.” But since these adjustments really are so minor, I would challenge you to implement all five of them. You’ve got this!
If you’re interested in chatting with our team about how we can help you reach your health and fitness goals, you can sign up for a Free Fitness Consultation here. We’d love to meet you!