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70 Simple Daily Habits You Can Do For Health, Fitness & Wellness

70 Simple Daily Habits You Can Do For Health, Fitness & Wellness

  • May 18, 2022


One of the biggest roadblocks people tell me they have is time. We all live in a super busy, chaotic world that’s on the go all day. Eating healthy, exercising, and managing stress can actually be challenging when trying to balance work, family, relationships, and more. (Believe me – I’m totally with you!)

I spoke to one of our fitness retreat guests the other day and she wanted simple, broken down ideas of what to do right away when she gets home. The change seemed overwhelming to her, and I know many other people feel the same way. So I decided to create this simple list of 70 simple daily habits to give you ideas on what you can do now to make small changes in your daily routine.

My goal was for you to select one of the following three categories to focus on that day. You can continue to practice the same habit or choose a different one every day. You can extend to a week if you wish. In any case, the list was created to show you that there are many different small tweaks you can make to improve your health and well-being. Focus on what you need most and what feels good to you!



Add a new color lining (yellow, red, green, purple, white, orange, blue)

Try a new food

Eat at least 1 serving of fruit and vegetables daily

Use portion control

Eat all unprocessed foods

Have a candy free day

drinking water

“Healthy” an otherwise unhealthy meal

Eat protein with every meal (can be animal or plant-based)

Chew your food completely

Eat without distractions

Eat seated rather than standing

food preparation

Limit caffeine in the afternoon

No white/refined carbs

Check the menu in advance when you dine out so you can decide what healthy dish you want

No artificial sweeteners

Add healthy fats

Stop before you’re full (you can have the rest later)

Take a multi

Get your omega-3s on

Take quick snacks with you when traveling or on the go

Look for recipes in cookbooks or online blogs if you need inspiration


Take time for recovery (stretching, foam roll, dynamic flexibility)

Try a new workout

Change your current workout (pace, sets, reps, weight, interval time, etc.)

Take your workout outside

Track your progress so you know what’s working and what’s not

If you’re not sure where to start, seek help from a professional to get you started

Go for a walk

Something is better than nothing (even 5 minutes)

Use the vacation time and train regularly

Try an outdoor activity instead of a traditional workout (paddling, biking, hiking, cross-country skiing)

If it hurts you, don’t do it (injury pain)

If you have an injury, see a professional to fix the source of the problem

Challenge yourself today a little more than yesterday

Help a friend go to the gym when they’re lacking motivation

If you can’t go to the gym, do a workout at home (pushups, squats, lunges, jumping jacks, planks, bridges and the list goes on…)

take the stairs

Park in the space farthest from the building

Use a standing desk or a suitable area where you can stand

Get up every 15-30 minutes to walk around the office or building

Break a sweat

Plan your workout before work (if you never get to it after work)

Go for lunch

walk to work

bike to work

If you’re traveling, look for gyms or hiking/running routes so you can still work out



Start a gratitude journal

Write down something positive about yourself or your life every day

Name 3 wins from yesterday

Name 3 victories you wish for today

Get out into the fresh air

Take a nap

Read 5 pages a day

Turn off electronics at least 2 hours before bedtime

Make an evening without the phone or television

Go a whole week without a TV

Deep breath

Go to a yoga class

Get a massage

Get a fascia

Relax by the pool or by the sea

Create a vision board and refer to it often

Identify what stressors need to be eliminated from your life and create a plan to do so

Plan a vacation (something to look forward to is always a good thing)

Get a manicure/pedicure with a friend

Diffuse essential oils in your home

Make time for a friend or family member


Change is hard. I think we can all agree on that. Small, simple steps can lead to big changes if you are willing to be consistent. Start small. That’s why I created this list—to give you an idea of ​​the little things you can do today or tomorrow to improve your health, fitness, and well-being. Do what you can where you are.

Thanks to Margot Rutigliano

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