Healthy Habits, Simple daily habits for Health, Fitness

Healthy Habits, Simple daily habits for Health, and Wellness

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  • Post published:April 11, 2023
  • Post category:Your Body
  • Reading time:8 mins read

One of the biggest roadblocks that people tell me they have is time. We are all living in a super busy, wound-up, go-all-day kind of world.

Getting in eating healthy and workouts and stress reduction can be a challenge when you’re trying to juggle work, family, relationships, and more. (Believe me – I am right there with you!)

I was talking with one of our fitness retreat guests the other day and she wanted simple, broken-down ideas of what she could do immediately when she returned home.

The change seemed overwhelming for her and I know it is for many other people too. So, I decided to create this easy list of 70 simple daily habits; to give your ideas of what you can do right now to make small changes in your daily routine.


My goal was to have you pick one from any of the three categories below to focus on for that day. You can continue to practice the same habit, or you can choose a different one each day.

You can extend it to a week if you’d prefer. Either way, the list was created to show you that there are many different little tweaks; you can make to make a difference in your health and wellness.

Furthermore, focus on what you need most and what feels good for you!

Nutrition and Eating.

Add in a new color food (yellow, red, green, purple, white, orange, blue)

Try a new food

Eat at least 1 serving of fruits and vegetables daily.

Use portion control

Eat all unprocessed foods

Have a no-sweets day

Drink water

“Healthily” is an otherwise unhealthy meal.

Have protein at each meal (can be animal or plant-based)

Chew your food completely

Above all, eat without distractions

Eat sitting down rather than standing up.

Meal prep

Limit caffeine in the afternoon

No white/refined carbs

Look ahead at the menu if going out to eat so you can decide which healthy item, you’ll have.

No artificial sweeteners

Add in healthy fats

Stop before you’re stuffed (you can have the rest later)

Take a multi

Get in your Omega 3s

Take quick snacks with you if you’ll be traveling or on the go.

Seek out recipes for healthy habits from cookbooks or online blogs if you need inspiration.

Fitness and Movement.

Make time for recovery (stretch, foam roll, dynamic flexibility)

Try a new workout

Change your current workout (tempo, sets, reps, weight, interval time, etc.)

Take your workout outside

Track your progress so you know what’s working and what isn’t.

If you’re not sure where to start – seek help from a professional so you can get going.

Take a walk

Something is better than nothing (even 5 minutes)

Take advantage of vacation time and get in regular workouts.

Try an outdoor activity instead of a conventional workout (go paddleboarding, cycling, hiking, cross-country skiing)

If it causes you pain, don’t do it (injury pain)

If you have injuries – seek out a professional to fix the root of the issue.

Challenge yourself a little more today than you did yesterday.

Help a friend get to the gym if they’re lacking motivation.

If you can’t get to the gym, do a workout at home (push-ups, squats, lunges, jumping jacks, plank, bridge, and the list goes on.)

Therefore, take the stairs

Park in the space furthest away from the building.

Use a standing desk or appropriate area where you can stand.

Get up every 15-30 minutes to walk around the office or the building.

Therefore, Break a sweat

Schedule your workout before work (if you never get to it after work).

Walk to lunch

Walk to work

Bike to work

If you’re traveling, scope out gyms or walking/running routes so you can still get in workouts.

Mind-Body Wellness.

Therefore, always meditate.

Start a gratitude journal

Write down something positive about yourself or your life each day.

Name 3 wins from yesterday.

Name 3 wins you want from today.

Get outside and into the fresh air

Certainly, try to take a nap

Read 5 pages a day.

Turn electronics off at least 2 hours before bed.

Have a no phone or tv night.

Go a full week without tv.

Deep breathe

Go to a yoga class

Get a massage

Get a facial

Relax by the pool or ocean.

Hence, Create a vision board and look at it often.

Identify which stressors need to be eliminated from your life and create a plan to do so.

Plan a vacation (something to look forward to is always a good thing).

Get a Mani/Pedi with a friend.

Diffuse essential oils in your home.

Therefore, always make time for a friend or family member.

To Sum Up Healthy Habits.

Therefore, Change is hard. I think we can all agree on that. Small, simple steps can lead up to big change if you’re willing to be consistent.

Start small. That’s why I created this list – so you can get an idea of the little things you can implement today or tomorrow that will enhance your health, fitness, and wellness. Do what you can with where you’re at.

Margot Rutigliano is a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach, and healthy living adviser since 1999.

Finally, Vita Vie Retreat is a weight loss boot camp offering healthy lifestyle transformation programs for all genders of all ages, and fitness levels.

For more information on healthy habits or to contact Ms. Rutigliano, please visit

A special thank you to Margot Rutigliano for this article.

Check out our other article, Healthy Heart, Good Habits, for Your Heart, And Brain. Continue reading >>

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