What is a healthy daily routine?
Being productive, feeling fulfilled and staying healthy are things that most of us aspire to achieve day to day. But how do we actually go about doing it? Having a daily routine that promotes healthy living is a good way to start. There’s no perfect daily routine that will help you live your healthiest, happiest life, but there are some things that you can incorporate into your day that can help you live your life to the fullest, feel energised and improve your natural immunity. Here are some of Spatone’s top tips.
1. Healthy eating habits
You’ve probably heard that breakfast is the most important meal of the day, and whilst it’s important to eat healthily throughout the day, starting your day off right can help you feel energised and motivated all day. Nutrition plays an important role in energy release and things like ‘quick fixes’, takeaways and coffee often contribute to a repetitive cycle of tiredness and unhealthy habits. Understanding how our body works and how food fuels us can have a great impact on how we feel every day, getting us from sunrise to sunset without feeling that dreaded afternoon slump. If you struggle to cook healthy meals during the week, maybe consider meal prepping on a Sunday and stocking your cupboards with nutritious snacks, such as fruits, nuts and nut butters. Make sure to include a source of carbohydrates, protein and healthy fats in every meal, as well as some veggies. The easier you make it for yourself, the more likely you’ll be able to stick to healthy eating. Staying hydrated is also crucial, so carry a reusable water bottle with you at all times and try to drink 1.5 litres of water a day. If you struggle to remember to drink water, there are some apps you can download on your phone which will give you reminders to drink that H2O!
2. Regular exercise
When things get busy, it can be easy to forget about the importance of regular exercise and, while it may seem obvious, staying active really is one of the most important things you can do to feel more energised and motivated and live a healthy lifestyle. It gets the heart rate up, increases oxygen in the blood and releases endorphins, which all help increase your energy levels. Exercise also boosts the production of serotonin, known as the happy hormone. A good starting point is to try to get 30 minutes of activity in every day. When planning out your wellness routine, try to find the most convenient slot to fit in some exercise – whether that’s going for a long walk, doing a HIIT session, or simply stretching – and try your best to stick to it. The most important thing is to find something that you enjoy doing so that it doesn’t feel like a chore. However, make sure you don’t overdo it as you could fatigue your muscles - recovery and eating enough are just as important.
3. Me time
While we might be super busy with work and social commitments, it’s important to include some ‘me-time’ into your routine every day. Whether you’re an extrovert or an introvert, spending time with yourself can help you reset, re-energise, prioritise and balance your emotions. When planning out your day, try to set aside regular breaks where you spend time with yourself doing something you love. Maybe wake up a half hour early and spend that time having your favourite morning drink and reading a book or the news. Take 10 minutes to a half hour mid-way through your day – perhaps on your lunch break – to go for a walk, listen to some music or practice one of your favourite activities. During a work week, the end of the day is when me-time can really kick in. Though you might have plans to see friends, make sure you’re taking some time to decompress.
4. Digital detox
If you’re struggling to get in some valuable me-time, it might be time to consider doing a short digital detox. In our ‘always-on’ culture, we are constantly exposed to other people’s lives, and it can be easy to get swept up in the digital world and forget to live our own life. Seeing what other people are doing can sometimes be nice and help you feel more connected, but it can also have a negative impact on your own self-esteem and motivation. Challenge yourself to put away your digital devices for a little while. Whether that’s allocating a few hours every day where you don’t look at your phone, setting screen time limits on your phone, or trying to go the weekend without social media, take that time to get inspired and do something creative or something you love instead. Adults spend an average of 40% of their waking hours in front of a screen – think of how much time you could save if you had a phone detox, even if only for an hour a day!1
5. Longer days & fresh air
On the topic of making the most out of your time, why not take advantage of the longer summer days and take them into account in your daily routine? In winter months, it can be difficult to find time to go for a walk before the sun goes down, but in summer, there’s plenty of time after work to enjoy some fresh air and catch some of those last rays of sun. Going for a walk every day could help you feel more energised, lighten your mood, stay fit, sleep better, and even improve your natural immunity.2
6. Healthy sleep habits
While what you do during the day is important, don’t forget that healthy sleep is just as important and can increase your morning motivation and energy levels! Try to have a regular bedtime routine in order to help you settle down for the night. You should aim to switch off your electronic devices at least an hour before bed, as the blue light they emit can disrupt your body’s natural clock. Another tip is to ensure that your bed is just for sleeping. That way, your body will associate bed with sleep, and nothing else, and you’re more likely to fall asleep faster. Spend some time in the evening unwinding by reading a book, journaling, practicing some breathing exercises or meditating and avoid all caffeine in the afternoon so that you can achieve a blissful sleep and wake up feeling ready to tackle the day.
References
1 https://www.independent.co.uk/arts-entertainment/tv/news/screen-time-average-uk-study-ofcom-a9654546.html
2 https://www.healthline.com/health/benefits-of-walking#immunity