45 Habits To Improve Your Physical Health On a Daily Basis

Do you want to feel more energized and fitter? Get started with these habits for better physical health!

This article contains a list of 45 habits that you can easily implement in your daily life. Divided into the categories of nutrition, exercise, and rest.

Keep in mind that these are just ideas. The amount can be overwhelming and it is certainly not feasible to apply all of this in your daily life.

So see this article mainly as an inspiration. Choose which habits can contribute to better physical health for you and are the most realistic to implement.

Nothing is set in stone. You can switch over time if you find something else suits you better. Especially if your daily rhythm changes.

Photo credits: The Susannah Townsend Collection (via Canva)

The importance of physical health

Physical health is one of the seven types of self-care and therefore contributes to your overall well-being.

When people talk about physical health, it is often about exercise. However, physical health also includes nutrition, sleep, and rest.

Since physical health includes multiple elements, it will not be enough to only exercise a few times a week. Because if you’re still not getting enough sleep and eating a lot of junk food, you’re still going to feel like crap.

However, once you get started with all these elements of physical health, you will start to experience the benefits. And this goes beyond how you feel physically.

• You feel more energized
• Your condition improves
• Your strength increases
• Your concentration improves
• Your productivity improves
• You feel more confident
• You become more resilient
• Your sleep quality improves
• Your immune system is better
• You are more resistant to illnesses

How many more reasons do you need to start implementing new habits in your daily life today to improve your physical health?

Nutrition and diet

1. Drink a glass of water after waking up
2. Take the time for a nourishing breakfast
3. Eat a variety of fruits and vegetables daily
4. Pack healthy lunches and snacks for work
5. Consume whole grains instead of refined grains
6. Limit added sugars in your diet
7. Include lean protein sources like poultry, fish, and legumes
8. Control portion sizes to avoid overeating
9. Drink plenty of water throughout the day
10. Always take a healthy snack with you
11. Avoid excessive consumption of processed foods
12. Plan balanced meals and snacks in advance
13. Read food labels to make informed choices
14. Eat your meals without distractions
15. Chew at least 20 times on a bite of food
16. Feeling hungry? Drink a glass of water first
17. Cook large portions so you can eat from it for several days

Related article: How To Build New Healthy Habits and Finally Stick To Them

Exercise and physical activity

1. Do 30 jumping jacks after getting out of bed
2. Go for a morning walk
3. Follow a 10-minute morning yoga practice
4. Take a cold shower
5. Do flexibility and stretching exercises
6. Walk or bike for short trips instead of using vehicles
7. Park your car far away so you take a few more steps
8. Take the stairs instead of the elevator
9. Do 5 squats after sitting for a long time
10. Follow short HIIT-workouts
11. Take a walk after lunch
12. Participate in sports you like
13. Set fitness goals and track your progress
14. Slowly increase the intensity and length of your workouts
15. End your day with a sunset walk
16. Find a workout buddy to motivate each other

Sleep and rest

1. Get 7-9 hours of sleep each night
2. Maintain a consistent sleep schedule, also on weekends
3. Create a bedtime routine to signal your body it’s time to sleep
4. Keep your sleep environment dark, quiet, and comfortable
5. Limit screen time an hour before bedtime
6. Avoid heavy meals an hour before bedtime
7. Avoid sugar after dinner to prevent a sugar spike
8. Do not drink caffeine after dinner
9. Practice relaxation techniques
10. Listen to your body’s signals for rest and recovery
11. Use a wake-up light as your alarm
12. Leave your phone outside the bedroom

Related article: Self-Care Activities to Improve Your Mental Health

Choose your new physical health habits

As you can see there are plenty of healthy habits that can contribute to your physical health on a daily basis. It’s quite a lot and probably not everything will suit you, that’s very normal.

Look at the things that do appeal to you and try to add them to your daily routine. Every extra habit that you include is a bonus.

Don’t be too hard on yourself and just give it a try! It’s not that if you choose something now, you can’t change it if you don’t like it.