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5 Everyday Fitness Tips to Keep You Healthy

Updated: May 16, 2021

If it feels like you’re always sitting in your car, at your desk, or in front of the TV after a long day at work, that’s not exactly a recipe for good health. Just a few changes to your everyday routine and lifestyle habits can make a big difference.

Here are 5 things you can easily fit into your schedule:

1. Hydration

  • Drink a glass of water when you wake up in the morning.

  • Have another with every meal.

  • Sip water throughout the day in the car, at your desk, at home .

  • Aim to drink at least eight glasses of water a day.

  • Drink more on hot days.

Zero calories and it’s free. You can’t go wrong there. Drinking water can also help you feel fuller, and keep your brain, muscles, and body hydrated for best health.

2. Sit less, move more

You might not have time for a 60-minute workout, but even something as simple as standing for an hour burns 50 more calories than sitting”. Here are some ways to sit less and move more:

  • Use a stand-up desk at work.

  • Stand up when you’re on the phone.

  • Use the stairs instead of the elevator.

  • Stand up and stretch for 1–2 minutes every hour.

  • Walk to deliver a message to a co-worker instead of using the phone or email.

  • Take a short walk break a couple times a day.

  • When you get to the office, pick a spot in no-man’s land and walk across the parking lot.

3. Practice good sleep habits

How many hours of sleep do you get a night?

Anything less than 7 hours means you’re setting yourself up for a long list of problems including fatigue, depression, and poor impulse control, or worse, heart disease, stroke, high blood pressure, diabetes, and early death. And there’s at least one more side effect from lack of sleep. Weight gain. When you’re sleep deprived, changes in the hormones occur that increase ap