Establishing new wellness habits can be challenging and intimidating. To stay motivated, use a wellness journal or app to track your progress.

Start small and build on what works – small steps towards health can make a significant impactful statement about how important wellness habits are for overall well-being.

Get More Sleep

Many of us struggle to get enough restful sleep each night, leaving us exhausted, cranky and more at risk than ever for heart health and weight issues – as well as potentially raising risk factors like depression, anxiety and memory problems. Poor quality rest can have serious repercussions for both heart health and weight issues as well as increased risks related to depression anxiety and memory problems.

Adjusting some of your daily habits to improve the quality of your sleep can be as straightforward as changing a few behaviors. Achieve better rest by going to bed at an established time each night, creating a relaxing bedtime routine, exercising regularly (but not too close to bedtime), keeping the bedroom cool and dark, and turning off electronics with screens at least 30 minutes prior to going to sleep.

Consider including stress management techniques into your sleep routine, such as deep breathing, meditation or the 4-7-8 breathing exercise to reduce anxiety. This technique helps slow heart rates while providing relaxation benefits.

Sleep is essential to health and wellbeing in general, helping you meet all of your fitness goals from workouts to eating better. If you’ve been having difficulty sleeping enough, reach out to a healthcare provider for tips and solutions – more high-quality rest will not only reduce inflammation in the body and boost overall wellbeing; but it may also enhance mood levels and mental clarity which is helpful in learning new skills or remembering details more easily.

Drink More Water

One of the key healthy habits is drinking plenty of water. Hydration provides essential bodily functions such as regulating body temperature and lubricating joints and tissues while aiding detoxification processes such as urine output, perspiration and bowel movements to flush waste out.

Drinking enough water helps prevent dehydration, which may cause unclear thinking, mood changes, overheating and constipation. Water also helps reduce bloating, hydrate skin and improve digestion – so aim to drink at least eight glasses daily or follow this formula: Drink half your body weight in ounces as daily intake.

Diets that include fruits and vegetables as well as seltzer or other low-cal beverages such as seltzer can help increase hydration, as can making flavor-packed ice cubes with lemon or lime juice, chopped fruit, herbs such as basil or mint for additional hydration.

Build new habits more easily by inviting friends or family members along, providing social support while motivating you to maintain your healthy habit. Some even implement rewards systems – massage or movie night after a certain number of days/weeks are adhered to their new healthy behavior – but regardless of how you implement this wellness practice, remember that building new behaviors takes time and commitment; even if slipups occur periodically, try getting back on the wagon quickly.

Take the Stairs

Climbing stairs is an easy and effective way to stay active when time is short; not only is it convenient, but climbing the stair is also weight-bearing exercise which can help protect against bone loss as you age. Therefore, adding it into your fitness routine could prove worthwhile since it requires no special equipment or gym membership membership fees.

Take the stairs as an effective and simple form of exercise – whether at home, the mall, or hotel! Stair climbing workouts using a stair climber at a gym or sturdy fitness step at home will build your strength and endurance quickly and conveniently.

Stair climbing is a high-intensity workout designed to increase your VO2 max, or maximum aerobic capacity. To maximize its benefits, begin slowly before gradually increasing speed and intensity over time. Furthermore, post workout carbs and proteins must be consumed, which makes stair-climbing an easy way of fulfilling this obligation since you can often head directly from work into the stairwell!

Studies have demonstrated that regular stair climbing can significantly lower your risk of heart disease while increasing longevity, possibly even decreasing overall mortality risk, according to research.

Be Mindful of Your Sitting Time

Sitting for too long puts undue strain on both your back and joints, increasing the risk of heart disease and other health conditions. To protect yourself against this issue, break up periods of sitting with bursts of movement throughout the day – such as 10 air squats while brushing your teeth or simply moving around your workspace – even if it means standing while reading emails or reports, using conference calls on speakerphone, or seating yourself when taking outdoor calls – something as simple as standing up periodically is beneficial to overall wellbeing!

Integrate mindfulness into your daily movements. Bondi personal trainer, yoga instructor and wellbeing coach Kirsten Scott argues this can help “transfer internalized stress into physical forms that can be overcome”; she recommends mindful walking or dishwashing as effective practices.

At first, meditation may seem the easiest way to practice mindfulness; however, mindfulness can also be applied to other activities and tasks. For example, you could do a body scan meditation while resting in bed, paying close attention to each part of your body and how it feels – notice when your mind wanders and bring it back with gentle reminders about breathing sensations.