4 healthy habits you can build in just a few weeks

Healthy habits don’t have to be hard. In fact, you’ll be surprised at how easy they can be once you’ve gotten into the swing of them! Here are a few that you can pick up easily and within a few weeks will be feeling better for it.

Drink Plenty of Water
Many people, without even knowing it, don’t drink enough water. While it may seem obvious, it is extremely important to provide the means to transport nutrients gained from food to organs and tissues – in other words, the effects of a healthy diet can be negatively effected by not drinking enough water. As well as this, water helps replenish joints and muscles and transports oxygen to your cells which in turn aids thinking power. Not drinking enough water will leave you dehydrated, resulting in headaches and fatigue.

So, how to ensure you’re drinking enough water? The actual amount varies depending on body weight, climate and exercise, but a rough guide would be 1.5 – 2 litres per day for females and 2-2.5 litres for males, remembering that around 20% of our daily intake of water actually comes from food.
The best way to pick up this habit is to always have water with you. In most workplaces or home you can have a water bottle near you that you can constantly sip from.

Do some Exercise before Breakfast
Exercising in a ‘fasted state’ (between 6 and 8 hours after our last meal) increases metabolism and helps to combat the most detrimental effects of a high-calorie, high fat diet. Most people are only in a fasted state when they first wake up, making mornings the ideal time for exercise.
This needn’t be a daunting task, however. The positive effects on metabolism can be felt from as little as 5 to 10 minutes of morning exercise – something as simple as a quick walk. Even a few push ups or sit ups can help your body and mind to wake up, helping you start the day with more energy.

Get More Sleep
There are numerous benefits you’ll feel if you get the amount of sleep you need. Increased energy, better learning capacity, not to mention the fact that people who are sleep deprived end up losing more muscle mass than exercising than those who aren’t sleep deprived, who in turn lose more fat.
But, you feel busy enough as it is and can’t seem to fit in any more time for sleeping? Many people feel this way, and again it’s just about getting into some healthy habits. Try shutting off the TV, computer or phone 30 minutes before bed and reading. That way, your brain will be less stimulated and you’ll find getting to sleep much easier. The key is also consistency; try not to load up on sleep over the weekends and sleep less during the week, or vice versa. Try to get roughly the same amount of sleep per night – the recommended sleeping time for adults is 7-9 hours, but you personally will know what works best for you.

Keep the Mind Sharp!
We mustn’t neglect our minds when trying to keep our bodies healthy.  The key to being active later in life is keeping the mind active now. Whatever your age, you can always do things to exercise your brain and keep your mind sharp  and active.
It can be as simple as reading a book, doing a quiz or crossword in the newspaper or watching a documentary. Try replacing one activity with something that is mentally stimulating from time to time, such as forsaking watching a movie for reading a book and you’ll soon reap the benefits of a dynamic and active mind.

There are no big secrets behind putting such habits into place, and you may find many other healthy habits that work for you. The first few weeks is when you’ll learn the new habit, and within a few weeks you’ll be reaping the rewards from things that will already feel routine – good luck!