9 Easy things to do today to increase your fitness and health

Walking is an often-underutilised form of exercise that offers many benefits to our mental and physical health. You can walk almost anywhere in the world with ease and it is a great way to increase your fitness.

It is important to remember that exercise doesn’t need to take a long time or be exhausting and sweat inducing to have positive effects on your fitness and health. Walking is a great way to get your body moving, release feel good endorphins, increase your heart rate and set you up for a great day.

Tracking your walks can help motivate you to get out the door and keep you accountable to moving on a daily basis. Read this previous blog comparing various fitness trackers that are available.

Read this post to find out how to walk your way to fitness and health.

There are many benefits that contribute to your overall health and wellbeing to including protein as part of your breakfast.

• Satiety and appetite control – protein can help you feel full for a longer period of time and reduce hunger and cravings. Including protein in your breakfast can help reduce the chances of you overeating later in the day.
• Energy and alertness: Protein rich foods provide a steady and sustained source of energy. Including protein as part of your breakfast helps to stabilise your blood sugar levels which prevent crashes that can result from a high-carbohydrate breakfast. This steady energy can help you stay alert and focused throughout the morning.
• Muscle growth and maintenance: Protein is important for the  maintenance and growth of lean muscle mass.
• Metabolism and weight management: Eating protein can slightly increase the thermic effect of food (TEF), which is the energy expenditure required to digest, absorb, and metabolize nutrients. This means that your body burns more calories when processing protein compared to fats and carbohydrates. Including protein in your breakfast can help boost your metabolism, potentially aiding in weight management or weight loss efforts

As reported in their 2018 review on how protein should be distributed throughout the day, every meal should contain at least 0.4 grams of protein per kilogram of body weight and at least four meals should be consumed throughout the day (Schoenfeld & Aragon, 2018).

Examples of protein-rich breakfast options include

• eggs
• Greek yogurt
• cottage cheese
• lean meats
• tofu
• protein smoothies

Pairing these with whole grains and vegetables can provide a balanced and nutritious morning meal.

There are countless health benefits to drinking water.

One of the easiest changes I made to my lifestyle was to start the day with a big glass of water. I drink it as soon as I go in the kitchen each morning, before I have my first cup of coffee.

Many people don’t consume enough greens in their diet. Greens offer a huge amount of benefits for our bodies; anti-inflammatory, antioxidant, cruciferous vegetables may lower the risk of cancer and heart disease.

Greens contain vital vitamins and minerals needed for optimal health.

Add something green to one of your meals today.

There are countless benefits of meal planning in ensuring we include a variety of greens in our diet.

Daily social contact is a predictor of emotional well-being. A sense of connection and belonging are two of the most important things for humans to feel.

Connecting with people in a meaningful way helps boost your own wellbeing and will have a positive impact on the person who receives your kindness as well.

Everyone has challenges in life, but feeling connected with others can help make you feel more equipped to handle life’s ups and downs. 

Sleep is a key factor in our mental and physical health. Sleep is essential in allowing our body to recover, rejuvenate and repair. It is also helpful when it comes to weight loss.

When you are lacking the proper sleep required at night, your brain sends out hunger signals which may result in overeating.

Chronic sleep deprivation impairs hormone balance, causing cortisol and insulin to rise, which promotes belly fat storage, inhibits fat metabolism, and increases appetite and cravings for sugary and fatty foods.

As with our diet, both sleep quantity and quality are important.

Although research differs on the optimal total time, some research suggests that sleep cycles matter more than total length. A typical sleep cycle lasts about 90 minutes. Waking at the end of a sleep cycle is the optimal time to feel most refreshed.

Aim for a minimum of 6 hours of sleep each night, with the goal 7-9 hours of quality sleep.

Needing to make some changes? Look at these quick tips for quality sleep to see what you may be able to do to improve the quality and/or length of your sleep.

Listening to your body when it is asking for a break is essential for both your physical and mental health. Taking breaks during the day can have several positive effects on your health and well-being.

Here are some ways in which taking breaks can improve your health:

• By slowing down for a short period, you may avoid long term injury or illness.
• Taking breaks during the day can reduce stress and prevent burnout.
• Working for long periods without breaks can lead to mental fatigue and decreased concentration. Short breaks can recharge your brain, making you more alert and productive when you return to your tasks.
• Taking breaks can stimulate your creativity and problem-solving abilities. When you step away from a problem or task, your mind can work in the background to find solutions. This can lead to fresh insights and innovative ideas.

• Prolonged sitting or staying in one position for too long can have negative effects on your physical health. Taking breaks allows you to stretch, move around, and maintain better posture, which can help reduce the risk of musculoskeletal problems like back pain and repetitive strain injuries.
• Breaks provide an opportunity to engage in activities that you enjoy or find relaxing, such as taking a short walk, listening to music, or chatting with a colleague. These activities can boost your mood and overall sense of well-being.
• Scheduled breaks can help you maintain healthy eating habits. Skipping meals or snacking excessively due to a lack of breaks can lead to unhealthy eating patterns. Taking breaks allows you to eat regular meals and snacks, which is important for your nutritional health.
• Regular breaks can improve your work-life balance. Taking breaks throughout the day can also help you maintain a healthier work-life balance. It allows you to step away from work-related stressors and spend time on personal activities or with loved ones, promoting a more balanced lifestyle.
• Adequate breaks during the day can contribute to better sleep quality at night. When you manage your stress and workload effectively during the day, you're less likely to carry stress into the evening, which can disrupt your sleep.

Life is full of ups and downs. Everyone has moments when they feel low, and expressing gratitude can help shift your mindset to be more positive and uplifted.

Find out 4 ways that gratitude will change your life.

What are 3 things you are grateful for today?

Working on our flexibility is an important element of exercise, particularly as we age.

As you age, muscles, ligaments and tendons become tighter. If muscles are not used often and/or flexibility is not a regular part of your exercise programme, muscles can become less flexible.

Muscles shorten when they are held in the same shortened position for extended periods of time. An example of this is your hip flexor shortening if you spend large amounts of time sitting at your desk during the day.