5 Healthy Habits You Can Start Today (No Gym Required)

Open any feed these days and the number of ads promoting “healthy habits” can be overwhelming. From face yoga videos to boutique circuit training studios, the constant stream of promises and the expensive subscriptions that come with them can make getting started more difficult than it needs to be.

If this sounds familiar, you’re not alone. And as a registered dietitian and certified personal trainer who has helped hundreds of people reach their goals and maintain them long-term, I can share some good news: It’s usually not expensive memberships or trendy programs that make the difference. They are the small, repeatable habits that people practice day after day that slowly become part of real life.(1)

And here’s the truth about habit formation: it doesn’t happen overnight. Despite the popular myth that a habit develops in a matter of days, research shows that it takes closer to two months for a new behavior to truly feel like second nature.(2)

Read on to learn five simple habits you can start today to support your healthiest self, without the need for expensive memberships.

5 Healthy Habits You Can Explore

1. Move your body every day

No, we’re not talking about a sweaty 30-minute HIIT class. We’re talking about the everyday exercise that you naturally incorporate into your day and that occurs outside of formal training sessions.

This type of activity is called NEAT or non-exercise activity thermogenesis.(3) Put simply, this means that the more exercise you do throughout the day, the more calories you burn, which can aid in weight management over time.(4)

The best part? NEAT doesn’t look like “exercise.” It’s the little things that add up: parking a little further away, taking the stairs instead of the elevator, standing more and sitting less, walking, stretching, fidgeting and even counting household chores like vacuuming.(5)

The key is consistency. If you take advantage of these opportunities to exercise whenever they arise, these small decisions can become habits that really add up over time.

2. Choose more whole foods

There’s a reason the Dietary Guidelines for Americans emphasize eating foods that are closer to their original form in nature – like fruits, vegetables, whole grains, beans and lentils, and proteins.(6) These foods are rich in important nutrients such as fiber, antioxidants, and vitamins and minerals that help improve your health. From disease prevention to weight management benefits, there are a wealth of benefits you’ll see when you choose more whole foods in your diet.(6)

But don’t misunderstand this. Minimally processed foods like frozen fruits and vegetables, canned beans and vegetables, pre-cut vegetables, and even canned proteins like tuna and salmon can be a healthy addition to the diet. Although foods that are slightly more processed and therefore contain more added sugar, sodium, and preservatives should be limited in the diet, that doesn’t mean they’re completely off-limits. The goal is to make this habit realistic for your lifestyle and not restrictive. Take a look at ours Guide to Choosing Processed Foods compiled by MyFitnessPal to help you make the best decisions for your personal health needs when necessary.

Using MyFitnessPal Meal planning And Food logging Features can be helpful when tackling this habit to help you more easily see how your intake is affecting your achievement of your goals and where improvements can be made.

3. Prioritize sleep as if it were part of your health routine

Good sleep is just as important as good diet and exercise when it comes to becoming healthier. Sleep gives your body time to rest and repair, but it also plays a key role in memory, concentration, and even the elimination of waste that builds up in the brain while you’re awake.(10) In short: sleep is more important than most of us realize.

The key is to create a sleep routine that works with your life, not against it. Everyone’s schedule and evening requirements are different. What works for one friend may not work for you, and that’s okay. Focus on what you can realistically do most nights of the week to get the recommended 7 to 9 hours of sleep. And try to keep your timing consistent. If you typically go to bed between 9:30 p.m. and 10:30 p.m., try to stick to this time slot as often as possible.(7)

It’s important to build a relaxation routine that you actually enjoy. Maybe it’s a light spritz of aromatherapy on your pillow, a few pages of a good book (without screens), or a cup of chamomile tea before bed.(7) These small habits support the bigger goal: waking up rested, refreshed and ready to take on the day.

4. Manage stress in small, daily ways

Unfortunately, stress is a part of life that we are all exposed to.(8) It doesn’t make it any easier, but it makes it understandable for all of us. The problem with stress is that if we don’t find healthy ways to manage stress, it can negatively impact our physical and mental health.(8)

The good thing is that there are a variety of free tools you can use to manage stress. In fact, short walks, deep breathing, meditation, a little relaxation in nature, or other creative outlets may be the missing link you need to feel better in your daily life.(8) Research shows that visiting green spaces, taking a walk in nature, going to a park, or just being outdoors can have a positive impact on stress.(9)

Celebrate your daily successes and keep a journal to identify the tools that help you manage stress. This can be helpful when seasons arise that are a little more stressful than others.

5. Be aware of your daily decisions

Awareness is the first step to real change. By paying attention to your daily choices, even those that are a work in progress, you can begin to notice patterns and figure out how to make healthier choices. This isn’t about judging yourself; It’s about recognizing what works, what doesn’t, and where small tweaks can help you achieve your goals.

For example, standing at the machine at 3 p.m.? This moment of realization might reveal that your lunch didn’t contain enough protein, fiber, or healthy fats to keep you full. A simple change, like adding more filling foods to your lunch, could be the key to staying energized and on track to becoming the version of yourself you’re working toward.

Conclusion

Habits don’t form overnight. They require time, consistency and a small investment of your energy, but they don’t require expensive programs or burning out in the process.

MyFitnessPal nutritionist Joanna Gregg puts it best: “Focusing on small, daily habits that you can realistically stick with will benefit both your health and happiness in the long run.”

Don’t know where to start? Choose just one simple habit to focus on initially: moving a little more, eating more whole foods, prioritizing sleep, managing stress, or paying more attention to your daily decisions. These are all practical and free ways to start building healthier routines.

For a little extra support, MyFitnessPal can help you be successful. With the ability to customize your nutrient goals and develop personalized nutrition plans, you’re just steps away from starting your next healthy habit.

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