5 simple fitness tips anyone can use

It’s not always easy, but getting and staying fit doesn’t need to be complicated. All it takes is sticking with consistent and sustainable healthy habits.

Again, it’s easier said than done. So consider adopting these simple fitness tips into your routine to achieve that healthier version of yourself, and you’ll be on your way.

1. Plan your day the night before

In the stress of day-to-day life, it can be easy to succumb to cravings for a fast food meal or to skip the gym. Mentally preparing yourself to engage in exercise or healthy habits the night before can make it easier to stay consistent and build habits that stick over time. This includes taking essential steps before bed to set yourself up for success the next day.

• Choose your workout: Decide on the type of exercise you’ll do, whether it’s a strength-training gym session, a body weight workout at home, or a cardio activity outside. Lay out your workout clothing in advance like a kid might for the first day of school.
• Set a specific time: Choose a time for your workout and stick to it. This proactive scheduling prevents conflicts and ensures you prioritize your health each day.
• Pack your lunch: Packing a healthy lunch before work means you can grab it and go, avoiding the temptation of the drive-through line later.

It’s easy to let new healthy habits slip if you don’t solidify them into your routine. Start small and get some consistency, then think about branching out. Before you know it, tossing a healthy snack or some yoga pants into your work bag will be second nature.

2. Walk more

Walking more is an easy way to burn more calories throughout the day without stressing about fitting in a complete workout. Regular walking helps improve your cardiovascular health by increasing your heart rate and circulation. It also lowers the chance of developing a serious illness like heart disease and can reduce stress and high blood pressure. Being outside in fresh air feels good, and can provide long-term mental health benefits as well.

Starting small by incorporating 20 to 30 minutes of walking into your daily routine will provide cardiovascular and mental benefits. It’s easy to get going:

1. Schedule your walks into your daily routine, just like you would with any other appointment or task.
2. Ask coworkers or friends if they would like to take a walk during your lunch break for a quick pick-me-up. Alternatively, take the dog if you have one so you both benefit.
3. If finding a 30-minute block of time is challenging, break your daily walking goal into shorter sessions. You can take three 10-minute walks throughout the day and reap the same benefits as taking a single 30-minute walk.

If you have the option to walk to work, consider making it a goal to walk to work at least one time a week to boost your steps — and arrive at the job feeling energized.

3. Consider a fitness app

If you’ve attempted to get healthy or improve your fitness in the past but found that your efforts didn’t produce results, maybe the answer lies in monitoring your progress.

Fitness apps have become valuable tools for improving your health and fitness. Some of the benefits of using a fitness app include:

• Easier food tracking: How many calories are in an avocado? Most fitness apps include calorie tracking sections that allow you to look up calorie counts.
• Movement tracking: Some fitness apps also track your movement throughout the day, letting you incorporate everyday chores into the quest for 10,000 daily steps.
• Daily reminders: Enable your fitness app’s daily notification option for a gentle push to get your daily workout or calorie log-in.

If you’re an eligible Haven Term policyholder, you can enjoy a no-cost subscription to the fitness app Aaptiv, which includes an array of workouts and exercises for everyone from beginners to those more experienced, via the Haven Life Plus bonus rider. (More on that below.) There are even meditations designed to help you sleep, and guided walks to help you hit that daily 30 minute goal.

4. Stay hydrated

Fitness isn’t just about exercise and eating right — drinking more water can improve almost every area of bodily functions, ranging from easing symptoms of digestive issues to improving mental thinking and clarity. Hydration is essential to your overall health, facilitating muscle recovery and giving you the energy you need to excel at your workout.

One of the easiest ways to improve your hydration is to keep a reusable water bottle with you throughout the day. Having it readily available makes it more likely that you’ll remember to drink and prevents you from needing to get up and refill each time you feel thirsty. Those bottles that clock your progress with time markers on the side provide an easy way to get reminders throughout the day.

Start your day with a glass of water. If you want to provide yourself with a little variety, try slicing some fruit into your water bottle for a naturally sweet, low-calorie infusion. Some healthy foods (including fruit) include water, too.

5. Prioritize your sleep

Quality sleep isn’t a luxury; it’s a necessity for your everyday health. A good night’s sleep plays a vital role in numerous aspects of your health, including immune function, memory consolidation, mood regulation and even weight management by controlling hunger hormones. Adequate sleep supports your body’s ability to repair and rejuvenate tissues, lowers the risk of chronic conditions like heart disease and diabetes, and enhances cognitive functions such as problem-solving and creativity.

To enhance sleep quality:

1. Establish a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
2. Create a relaxing bedtime routine: Engage in reading, gentle stretching, or deep breathing exercises to signal to your body that it’s time to wind down.
3. Make your sleep environment comfortable: Ensure your mattress and pillows are supportive to minimize tossing and turning and body pain.
4. Keep your bedroom dark, cool, and quiet: Set the mood by blocking light from windows and turning on a fan. The constant background noise of the fan has the added bonus of masking “things that go bump in the night” that might keep us awake.
5. Limit exposure to screens: Cut back at least an hour before bed if possible, as blue light can affect your brain’s ability to sleep.

These sleep-friendly habits promote better sleep quality, improving your body’s ability to repair muscles and metabolize food. Think about skipping that next video streaming binge session and catching some z’s instead.

And if you’re traveling for the holidays (or do so regularly for work), note that the Haven Life Plus bonus rider includes a no-cost subscription to Timeshifter, a jet lag-fighting app backed with NASA science.

Protecting your family with Haven Life

Unfortunately, no matter how healthy you might be, things can happen. And in case the worst should happen to you, protecting your loved ones with a term life insurance policy is a smart move. Haven Life offers affordable rates and a simple, mostly online application process. Learn more by getting a free online life insurance quote today.