Life is busy enough. Why add to the chaos by making your health habits more complicated than they have to be? here are so many diets and fitness routines out there that promote a healthy lifestyle, but if it isn’t sustainable, it isn’t going to last.  

Whether you’re trying to look better, feel better, be healthier, or live longer; these simple hacks can help get you there. Do as many or as  few as you  like, start slowly and aim to make each one a habit before moving on to the next. Before you know it, you’ll be well on your way to feeling better without feeling like you’ve sacrificed anything.  

Start your morning with lemon water 

There are so many benefits connected to drinking lemon water. It helps flush your system of toxins, alkalizes your body and keeps your digestive system working as it should. Drinking lemon water can also boost energy, fight  inflammation, and help kickstart your hydration routine each day.   

Meditate to clear your mind  

Allowing just 5 minutes a day to meditate can have big impact. Studies show that people who commit to meditating feel less stress, sleep better, and have improved immune function. It can also be helpful to start the week off with a meditation session to set your intentions and move into the week with positive energy.  

Learn how to get started with meditation.

Prepare healthy lunches in advance 

Weekdays can be overwhelmingly busy. When you’re pressed for time, it’s easy to make poor lunch choices, opting for fast food or whatever snack options are closest. Try making time a few days a week for meal prep. Try building in extra time to pre-cooking some chicken breasts, hard boiled eggs, vegetables, or any of your favourite healthy lunch items.  

If you need a little recipe inspiration, check out these easy meal prep recipes. 

Enjoy your shower even more after a workout

Of course, daily exercise is ideal, but some days it can feel like there is just no extra time to get in a good workout. Try making it a goal to sweat before your shower! Even if you only have time for  some lunges, push-ups, squats or this 10-minute ab workout to get your blood pumping. After a few minutes you will have completed a quick session, energized yourself for the day and maybe even encouraged yourself to continue exercising throughout the week. And that shower will feel even better! 

Take a stretch or walk break 

Sometimes you can get so focused on work that before you know it, several hours have passed and you haven’t left your chair. This can be not only detrimental to your health, but your muscles are actually adapting to a shortened state, making them tighter and more prone to injuries.   

Taking just 5-10 minutes to stretch or walk every hour can greatly alleviate the pressures of sitting on your body. It can also help clear your mind, making you more productive throughout the day.  

Try these 7 desk stretches to ease back pain, lengthen muscles and clear your mind throughout the day.

Keep healthy snacks visible

Consuming chips and sugary candy can make you feel bloated, sluggish and does not help you achieve your health and fitness goals. Remember: out of sight, out of mind! Keep healthier options like apples, carrots, chopped vegetables, raw nuts and lean protein snacks where you can see them. Try moving these snacks to the middle shelf of your refrigerator or pantry, so you’re more likely to notice them and choose for a snack.

Double your water intake 

Staying hydrated has a surprising amount of proven health benefits. Drinking lots of water promotes weight loss by lowering your total energy intake and improving metabolism. A good rule of thumb is the 8x8 rule, which means drink eight 8-ounce glasses per day. However, this does not account for other factors like exercise, climate, overall health and diet.  

Remember, water doesn’t have to be boring. Try these water remedies if you want to spice up your water game.  

Unplug  

A digital detox (eliminating your phone, computer, internet, anything that has a screen) has so many benefits for both your physical and mental health. It can improve your posture, reduce stress, improve or even eliminate insomnia, boost self-esteem, and even make you more creative.

Although we could all use a little detox, sometimes it can be difficult to ditch the technology. Learn how to digitally detox without fully unplugging here. 

Exercise 3x a week   

We all wish we could commit to an hour of daily exercise, but the reality is that is just not realistic for many people. Try starting with just 3 days a week of physical activity at home or in the gym for at least 45 minutes. The benefits are endless, and most importantly, you will feel so much better.  

Lacking workout inspiration? Try any of these workouts to get you started.  

Take a vitamin D supplement  

Vitamin D is also known as the “sunshine vitamin” because it’s produced in your skin in response to sunlight. There are many benefits to taking a daily vitamin D supplement. It can help reduce depression, promote weight loss, and fight disease.  

Stop eating before you’re full 

It’s tempting to eat way more than we need, especially when it comes to foods we enjoy or that are for special occasions.  Overeating can lead to weight gain and digestive problems and can make you feel sluggish and unproductive. Instead, the goal should be to finish a meal feeling light and energized.  

As you start each meal, assess how physically hungry you are on a scale from 0 (ravenous) to 10 (overstuffed) and aim to put down your fork when you’ve reached 7. It takes a few minutes for your body to feel the effects of the food you just ate, and you might accidentally overeat if you are eating too quickly. Slow down, and enjoy your food.