The 1% Club - how to turn your fitness journey into a lifelong habit
Many people feel they need huge changes to have big results when in fact small daily changes can over time have a significant positive impact on your health and wellbeing. Instead of thinking big, why not get 1% better every day.
The effects of small habits compound over time which can have a huge impact in months or years.
Idea on healthy habits you can try:
Consistent Exercise
· The NHS recommends adults aged 19 to 64 should get at least 150 minutes of moderate -intensity activity per week. You can spread this exercise into 4 to 5 days or do it every day.
Build in healthy routines
· Get up early and eat breakfast.
Practice Gratitude
· What are you thankful for. Gratitude can be a healthy way to cope with negative emotions and help you see what is positive in your life.
Eat & drink well
· Stay Hydrated & fuel your brain with a well-balanced diet.
Get Enough Sleep
· How much sleep you need changes depending on age. Most adults need between 7 hours or more of sleep each night.
· Sleep helps you prepare your brain to learn, remember, and create.
Limit screen time
· Limiting screen time could improve your mood, free up time to explore and have real life social interactions.
Tips on how to build these healthy habits into your routine:
- Start small
- Habit stacking – link a new habit to an existing one. For example, ‘I have my tea and then I (insert new habit) write my daily gratitude journal.
- Make habits obvious – pick a specific time and place
- Focus on systems not goals
- Reflect on your progress
- Make habits easy
- Embrace your new identity – think of the person you want to be and make decisions based on that identity. For example, I am a gym goer – what would a gym goer do? Get up and go to the gym before or after work.
If you would like to learn more about how to adopt healthy habits, I recommend the book ‘Atomic Habit’s ‘by James Clear.
