Do you want to improve your health but don’t know how? You are not alone! With so many different theories, diets and products out there, it can be hard to know where to start.
The first thing you need to do is set some goals. What are your personal health goals? Do you want to lose weight, gain muscle, or just feel better overall?
If the answer is that you just want to feel healthier and have more energy, then it’s time for a change! It doesn’t take a lot of effort on your part, either. These tips will help get you started on a healthier lifestyle with minimal effort on your part.
It may seem like you can do nothing to be healthier, but it just takes a few simple changes.
From the food you eat to how much exercise you get, these tips will help improve your health without changing too much of what’s already working. So read on for quick and easy ways to get healthier with minimal effort!
We all know that we should be eating healthier and exercising more, but it can be hard to find the time for this. After a long day of work, it’s easy to want to just sit on the couch with your favourite TV show or head out with friends for drinks after work.
However, if you don’t make any changes now, you’re not going to feel good about yourself in the future. So these are some simple ways to get healthier without much effort at all.
Many people are looking for ways to get healthier, but many don’t know how. However, there are some simple things that you can do in your everyday life without much effort or time commitment.
These include drinking water, eating vegetables and fruits, taking walks outside, practising yoga/meditation, and more! Learn how to make these changes in your life today with this blog post!
There are a lot of ways to get healthier with minimal effort. There is no need for expensive gym memberships or fancy equipment.
You can start by making small changes in your everyday life, such as getting the recommended amount of sleep and drinking lots of water. These two simple things will help you feel energized and refreshed throughout the day!
Do you want to feel better? Do you want to save money on your healthcare bills? Are you looking for a way to improve your health without spending hours at the gym or eating 100% organic, GMO-free food every day? If so, then this is the blog post for you.
Here are some simple ways that can help you get healthier with minimal effort!
1. Use Stairs And Furniture As Makeshift Gym Equipment
If you have stairs at your home or office, take them every chance you get. Don’t stop there, though.
For a strong cardio workout, walk up 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 instead?
2. Take the Stairs Instead of the Elevator
Taking the stairs is a simple way to add exercise to your daily routine.
It is also great for your long-term health. For example, research has shown that people who climb at least eight flights of stairs daily have a 33% lower risk of death than people who spend most of their time sitting.
What’s more, taking the stairs may actually be faster than taking an elevator.
One study discovered that, on average, taking the stairs was 23.5 seconds faster per flight of stairs. This includes the average waiting time for an elevator.
If you are constantly moving between levels in your office, taking the stairs could help improve your fitness and productivity.
3. Fill Half of Your Plate With Non-Starchy Vegetables
Examples of starchy vegetables include potatoes, corn and navy beans. Non-starchy vegetables include spinach and other dark green leafy vegetables, carrots, broccoli and cauliflower.
Filling half of your plate with non-starchy vegetables is a simple way to make your diet healthier. They are low in calories but packed with nutrients, fibre and water.
By replacing some of the starch and protein of your meal with non-starchy vegetables, you can still eat a similar amount of food — but with fewer calories.
This simple strategy also saves you the hassle of worrying about serving sizes and calories.
4. Drink 1 Extra Glass Of Water A Day
It’s nothing new that there are health benefits to drinking more water.
It helps keep your temperature normal, lubricates and cushions joints, protects your spinal cord and other sensitive tissues and gets rid of wastes through urination, sweat and bowel movements.
Since 50 to 75% of your weight is water, drinking some plain old H2O is imperative in keeping your body working the best it can and staying hydrated. However, if plain water isn’t your favourite, you can add flavour to your water to help up your intake.
Water is important for your health. Drinking enough water can help maintain healthy brain function, concentration and a positive mood.
In addition, water may help you lose weight by keeping you full and increasing how many calories you burn.
If you find it difficult to drink enough water, try having a glass with each meal. This ensures you drink at least a few glasses of water each day.
5. Eat From a Smaller Plate and Bowl
Believe it or not, the size of your plate can affect how much you eat.
In one study, scientists found that people who ate from large serving bowls ate 56% (142 calories) more food than people who ate from smaller bowls.
In an analysis of 72 studies, scientists found that people consistently ate more food when offered larger portions and plates.
The simple illusion of eating from a smaller plate could help you feel satisfied with less food.
6. Replace Diet Soda With Carbonated Water
Research suggests the brain reacts to artificial sweeteners much as it does to sugary sweets.
If you drink diet soda each day, use carbonated mineral water to help wean yourself off of it. Ingesting them frequently can increase your desire for high-calorie foods and put you at risk for weight gain.
If you’re not a fan of carbonated water, try drinking unflavored tea, coffee or fruit-infused plain water.
Quitting cold turkey isn’t realistic, but if you start decreasing the amount of diet soda and artificial sweeteners you ingest, you’ll be doing wonders for both your waistline and your health.
7. Swap Refined Carbs for Whole, Unprocessed Carbs
Refined carbs are commonly known as simple carbs or “empty” carbs.
They are rigorously processed and stripped of nearly all their nutrients and fibre. This means they add extra calories to your diet with no nutritional benefit.
Examples of refined carbs include white flour, white bread and white rice.
Not to mention, eating a diet rich in refined carbs may increase your risks of chronic diseases, such as heart disease and type 2 diabetes.
Choosing whole, unprocessed carbs like whole wheat flour and brown rice lets you eat the foods you normally eat with the added benefits of fibre, vitamins, minerals and other nutrients.
8. Take A 10-minute Walk
Finding time to exercise is a real problem for many people around the world, especially with work.
Even a 10-minute walk can help boost your cardiovascular health. Take a walk during your lunch hour or to a block away store to buy a gallon of milk — it’s all good for you.
However, regular exercise is important for a healthy lifestyle. In fact, there is plenty of evidence that shows a lack of exercise is linked with poor mental and physical health.
If you’re at work, walk to the furthest bathroom and take the stairs. While running errands, try to find the farthest parking spot and walk from there. Remember, even the smallest amount of steps still add up.
That said, there are many ways to fit exercise into your day — even with a busy schedule. For instance, walking during your lunch break can greatly improve your health and well-being.
In one study, 56 people walked for thirty minutes three times a week during their lunch break. This improved their enthusiasm and relaxation at work while also reducing nervousness.
Sometimes the weather doesn’t cooperate, and the last thing you want to do is go outside when it’s snowing or windy but don’t let cold weather deter you.
You can often walk comfortably by dressing right: Start with a sweat-wicking layer next to your body, add insulating layers for warmth, and top them off with a waterproof shell.
9. Add Some Fruit to Your Morning Oats
Fruit is a great way to add some colour and flavour to your morning oats.
Fruit is loaded with plenty of vitamins and minerals that are essential for optimal health. It also has plenty of fibre and water that can help you stay fuller for longer.
In addition, fruit is a great source of polyphenols — compounds that contribute to the health benefits of fruits and vegetables.
These compounds act as antioxidants in the body and can help it fight inflammation. Additionally, studies have shown polyphenols may help reduce your risk of heart disease, type 2 diabetes and an early death.
A study with 7,447 participants found that people who ate the most polyphenols had a lower risk of an early death than people who ate the least polyphenols.
10. Choose Real Foods Over Highly Processed Foods
People in Western countries are eating more highly processed foods than ever before.
While processed foods are convenient, they often lack nutrients and increase your risk of chronic diseases.
Simply eating more real foods can help you get healthier with minimal effort. Real foods tend to have more fibre and are packed with vitamins and minerals.
Real foods are single-ingredient foods that are mostly unmodified and lack any chemical additives.
Here are a few examples of real foods:
- Brown rice
- Unprocessed meats
- Whole eggs
11. Correct Your Posture
When you were a kid, have your parents ever yelled at you for having bad posture? Well, the bad news is that they were right.
Having good posture can prevent aches and can also reduce stress on your ligaments. Not only that, but good posture prevents backache, fatigue and muscle pain.
You can try to leave yourself a note to sit up straight until it becomes an unconscious habit. Walking with your shoulders back and head held high can also make you feel good about yourself.
While teaching yourself to have better posture isn’t something that can be fixed right away, reminding yourself to sit up straight has a positive effect on your overall health.
12. Try Using a Standing Desk
People are sitting for longer than ever before.
Research shows that the average office worker spends 15 hours of their day sitting. In comparison, an agricultural worker sits for around 3 hours per day.
Unfortunately, research has shown that people who sit the most have a higher risk of heart disease, type 2 diabetes, cancer and death.
A standing desk could help you be on your feet for longer while still being productive.
Not to mention, research has even shown that people in the same job who use standing desks were 53% more productive over six months.
13. Eat Fatty Fish Often
Fatty fish like salmon are some of the most nutritious foods on the planet.
They are an excellent source of omega-3 fatty acids, an essential fat that you can only get from the diet. Unfortunately, despite their importance, very few people in Western countries eat enough omega-3 fatty acids.
Research has shown that people who consistently eat the most omega-3 fatty acids tend to have a lower risk of heart disease, less chronic inflammation and better mental health.
In addition, fatty fish are a great source of B vitamins. This group of vitamins helps the body make energy, repair DNA and maintain healthy brain and nerve function.
Aim to eat at least two servings of fatty fish per week. Great examples are salmon, mackerel and herring.
14. Go To Bed ½ Hour Earlier
Do you sleep a solid seven or eight hours most nights? Many of us don’t, but experts say this is a marker of good heart health. Solid sleep doesn’t just give you more energy; it can also help with healthy eating goals.
When you’re short on sleep, it reduces your body’s production of hormones that suppress appetite, which can contribute to weight gain.
You may have a higher risk of heart disease, obesity and high blood pressure if you have untreated insomnia or sleep apnea, too.
Those seven to eight hours don’t have to be consecutive. If you’re feeling particularly tired, try to sneak in a short nap early in the day. Don’t overdo it, though. Limit your naps to 30 minutes to avoid falling asleep later than you should.
Try to head to bed ½ hour earlier than your usual time. Turn off your phone (we promise you won’t miss anything!) and wind down with a book. You’ll be falling asleep in no time.
15. Consider Certain Supplements
Whole foods are typically the preferred way to meet your nutritional needs.
They contain a variety of nutrients that have synergy together, helping deliver most of their nutritional benefits.
That said, many people struggle to meet their daily nutritional needs through foods alone. That’s where supplements can come in handy because they provide you with a great dose of nutrients in a convenient package.
Two especially useful supplements are soluble fibre and fish oil.
Soluble fibre supplements like glucomannan can help you stay fuller for longer, keep you regular, reduce your blood sugar and lower your blood cholesterol.
Fish oil supplements provide you with a great dose of omega-3, just like fatty fish. Diets high in omega-3 fatty acids are linked with a lower risk of heart disease, less chronic inflammation and better mental health.
16. Incorporate Balance Exercises Into Your Routine
Balance on one leg for 10 seconds at a time, then switch to the other leg. Travers suggests incorporating this balance exercise into your routine, but it can also be done while brushing your teeth or standing in a line.
It’s a part of neuromotor training, which helps you improve your balance, agility and mobility — all things you need in everyday movement and other forms of exercise.
17. Drink Green Tea
Green tea is one of the healthiest beverages you can drink.
It is low in calories and packed with plenty of nutrients and antioxidants. These antioxidants can help your body fight free radicals — molecules that have been shown to increase disease risk and speed aging.
Studies have also shown that people who drink the most green tea tend to live longer, have a lower risk of heart disease and have a lower risk of type 2 diabetes.
Green tea also contains epigallocatechin gallate (EGCG) and caffeine. These compounds may help you burn fat by boosting your metabolism.
18. Weigh Yourself Every Week
To keep your weight from creeping up on you, set a weekly maintenance or loss goal for yourself, write it down and check yourself against that goal.
Weigh yourself each week on the same day and simultaneously – and wear the same amount of clothing for consistency. It’s important to be mindful of clothes fitting and scale measures.
Team up with your doctor or dietitian to create meal plans so you can reach your weight loss goals faster and in the healthiest way possible.
19. Have Your Coffee Black
It is no secret that people love their coffee.
In fact, one study found that over 160 million Americans drink coffee regularly. However, roughly two-thirds of people add sugar, milk, cream or other additives.
Unfortunately, that means your coffee may be sneaking extra calories into your diet.
For instance, a tall latte from Starbucks contains 204 calories and 14.4 grams of sugar. In comparison, a cup of brewed coffee or an Americano contains fewer than 15 calories.
Simply switching to black coffee can cut extra calories from your diet without sacrificing your caffeine hit.
20. Start Off Your Day With A Healthy Breakfast
Eat something high in fibre 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 only that, but eating breakfast helps reduce brain fog, so you’ll be ready to go for those morning meetings.
Tired of the same bowl of oatmeal? Add different toppings to make it more exciting. Omelettes don’t have to be boring, either.
Throw your favourite salsa, cheese and eggs into a whole grain wrap for a quick and easy breakfast burrito. The options are endless.
21. Avoid Sugary Soda
If you want to be healthier, try to avoid sugary drinks.
They contain no essential nutrients and are loaded with added sugar. For instance, a can of Coca-Cola contains 39 grams or ten teaspoons of sugar.
Research has shown that sugar-sweetened beverages may increase your risk of type 2 diabetes, heart disease and even certain cancers.
In addition, the acids in soft drinks can damage your teeth, especially when combined with sugar.
If you drink a lot of soda, opt for a healthier beverage like unsweetened sparkling water with lemon.
22. Include Greens And Lettuce In Your Meals
Incorporate lettuce into your meals to add nutrients and water to your diet. The fibre in lettuce helps to fill you up, and it does so at just 20 calories per serving.
Lettuces that are dark green and reddish are the most nutritious and the most flavorful. But even the popular, pale iceberg lettuce provides water, fibre and folate.
23. Always Keep Healthy Snacks in Reach
Cravings often derail attempts at eating healthy.
Roughly 50% of people have food cravings regularly. This can make unhealthy foods quite appealing.
Stocking your pantry with healthy snacks can help you fight cravings when they arise.
It’s also a great idea to keep some healthy snacks in your bag or purse to help fight cravings when you’re on the go.
Some great healthy snacks include a handful of nuts, fruit or even a little bit of dark chocolate. You can find more healthy snacks here.
24. Eat Sitting Down
In today’s fast-paced society, people are always eating on the go.
However, research has shown that eating on the go can affect your ability to process hunger signals.
For instance, a study with 60 women discovered that people consumed more food and overall calories while walking.
Sitting down can help you eat mindfully. Combine it with a few other tips above to eat healthier with less effort.
25. Find Creative Substitutions For Unhealthy Foods
Work to eliminate foods and snacks that you regularly buy that are high in calories but low on their health benefit.
Eat them less often as an occasional treat. Try low-fat dairy, whole grains, healthy oils like avocado and olive oil and natural sweeteners like fruit instead of high fat or sugary alternatives.
26. Make a Grocery List Before You Shop
A grocery list is a powerful tool that can help you eat healthier.
It helps you remember what you have at home, plan for healthier food in advance and avoid impulse buys.
What’s more, studies have shown that people who use grocery lists are more likely to eat healthier and carry less weight.
27. Shop on a Full Stomach
Shopping on an empty stomach can be a disaster if you’re trying to get healthy.
Studies have shown that people tend to buy more high-calorie foods when they shop on an empty stomach.
By shopping after a meal, not only are you more likely to avoid unhealthy impulse buys, but you will probably save some money, too.
This strategy would work even better when combined with a grocery list.
28. Practice Mindful Eating
Mindful eating is a powerful tool that helps you eat healthier with minimal effort.
It is based on the concept of mindfulness and helps you pay attention to what you are eating, why you are eating and how fast you are eating.
In addition, many studies show that mindful eating can help you lose weight.
Here are a few simple tips that can help you become a more mindful eater.
- Eat food slowly.
- Chew thoroughly.
- Focus on how you feel when you’re eating — are you actually hungry?
- Turn off the TV and put your phone away.
29. Unplug From Technology an Hour Before Bed
Quality sleep is absolutely essential for optimal health. Unfortunately, however, roughly 50 to 70 million people suffer from poor sleep.
It seems that technology and other sources of artificial light are a big reason for poor sleep.
These devices emit blue light, a type of lightwave that is common during the day. However, this means your devices may trick your brain into thinking it is daytime.
Not to mention, research has shown that using artificial light before bed is linked with a higher risk of breast cancer, mood disorders and depression.
Avoiding technology an hour before bed may help improve your quality of sleep.
30. Sleep at the Same Time Every Night
Besides poor sleep quality, a lot of people struggle to fall asleep.
It can leave you exhausted, feeling sluggish and even increase your risk of chronic diseases like heart disease and type 2 diabetes.
One of the biggest culprits is not having a regular sleep schedule. Having a set bedtime helps train your body’s internal clock to fall asleep faster at a certain time.
In addition, a set sleep schedule may also improve your concentration and memory.
31. Try Regular Meditation
Stress can take a major toll on your overall health.
Research has shown that meditation is an effective way to alleviate stress and improve your overall health.
For instance, an analysis of 47 studies with over 3,500 people discovered that mindful meditation helped reduce anxiety, depression and stress.
Being healthy is easier than you think. In fact, there are many ways that you can get healthy with minimal effort.
These include having a glass of water with each meal, eating fatty fish, having a regular sleep schedule and choosing more real foods.
Additionally, shopping on a full stomach can help curb supermarket cravings and prevent impulse buys, while mindful eating can help you take control of your eating habits.
Adding just a few of these strategies into your daily routine can lead to a healthier and happier lifestyle.
Remember that building new healthy habits can take some time, and it’s OK to treat yourself to avoid feeling deprived. Stay focused on your goal, and if you slip along the way, just start again.