Embracing new daily rituals can help you gain more energy and set the stage for a longer, healthier life. But to set yourself up for success, you first need to start by creating a plan.
“Maintaining healthy habits can be challenging at times—life throws us many curveballs throughout the day,” says Sara Pope, a certified personal trainer at Lifetime. “When you plan what you need to accomplish, you’re more likely to stick to it.”
So whether you’re kickstarting a new fitness regimen, trying to get healthier overall, or looking for ways to stay active when you’re busy, these five daily habits recommended by personal trainers will help you reach your goals.
Five healthy daily habits personal trainers want you to try
1. Schedule your workouts, but be flexible
The verdict is in: A mountain of science-backed evidence shows that regular exercise will significantly improve your health. For example, a 2018 study concluded that lifelong exercise increases longevity by delaying the onset of 40 chronic diseases.
But on busy days, finding time to work is easier said than done. Similar to adding meetings to your calendar, creating a fitness schedule in advance can squeeze in some daily movement, no matter the situation.
“Schedule workouts during time slots that you know will work, whether you need to create a new schedule every week or more often to accommodate your other obligations,” says Nicole Davis, a certified personal trainer with Garage Gym Reviews. “If you miss a session or change your schedule, remember that flexibility in your plan is key to staying positive and seeing it through in the long run.”
2. Go outside every day
Rain or shine, spending time outdoors can do wonders for your physical and mental well-being. Research shows that physical activity outside boosts your health and mood more than doing the same thing indoors. Plus, you get some of that much-needed vitamin D, which is so important for good health.
says Megan Rupp, a certified personal trainer at The Scalp Society good + good, “I work from home, so it’s important to start my day with a little sun on my face and a walk around the block. It wakes up your whole body and helps your brain work throughout the day.”
3. Start your day on the right note
Morning is a sacred time that sets the tone for your entire day. According to a study published in 2016 The science of sleepImplementing healthy daily habits first thing after waking up can improve your mental health and well-being, setting you up for success.
“Start your days with respect for yourself, your body, and most importantly, what is in your control,” advises the Pope. “Whether it’s meditation, yoga, running or strength training, I strongly advise all of my clients, whether they’re morning people or not, to do their workouts first thing in the morning.”
4. Make healthy food easy options
“Prepare healthy meals ahead of time,” says Davis. “Even if you don’t have time to cook a week’s worth of meals, at least having some snacks or some of your meals ready can help you stay on track.”
If you don’t have healthy foods readily available, you’re more likely to grab something less than nutritious when you’re hungry—and then get hit with that dreaded energy crash. “For me, looking at food as fuel means eating for your lifestyle, preparing for your fitness goals, or simply knowing how what you eat can make or break your energy for the day,” says Pope.
5. Make sleep a top priority
A good night’s rest isn’t just important for feeling alert and focused. It’s also essential to optimize your physical fitness and get the most out of your workouts by helping your body rest and repair. Even if you are constantly working out with intensity, if you don’t get enough sleep, it can all be in vain.
“Your body needs adequate sleep to recover from the stresses of the day,” says Davis “If you struggle to keep a strict sleep schedule, try to plan and set a goal that works with your other responsibilities.”