How to Make Health a Habit (Not a Last-Minute Emergency)

By Tork Media

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How to Make Health a Habit (Not a Last-Minute Emergency)

Life can get hectic. Between work deadlines, family obligations, last minute concerts, and the constant buzz of notifications, it’s easy to put your health on the backburner until a crisis forces you to do something. But treating your health like an emergency rather than a daily practice is risky. The good news is that integrating small habits into your daily routine will support your wellbeing no matter how busy life gets. Here’s how it’s done.

Focus on smaller, easily attainable goals

When you’re busy, achieving lofty goals is going to be tough, if not impossible. There’s a good chance you’ll quit when you don’t see results fast. Don’t set yourself up for failure. Create small goals that are easily attainable and celebrate each success along the way. 

For example, instead of setting a goal to lose 50 pounds in three months, set your goal to lose 10 pounds. If you work hard, you’ll likely surpass your goal, and that’s okay. Keep your goals small so you don’t quit. The point is to ensure you achieve your goals to boost your confidence and motivation, which helps you reach even bigger goals.

Reach out for support

Creating healthy habits isn’t hard, but it can be confusing if you’re taking in conflicting information and trying to figure it out on your own. This is especially true when it comes to nutrition and weight loss. Not every program available is suited for every person, and for the best results, you’ll want to reach out to a professional for support and guidance.

Perhaps the best reason to get support is the fact that medical conditions can impact what’s right for you. For example, when you’re trying to lose weight, getting support from a professional is helpful, especially if you have diabetes. If you have diabetes, your body manages blood sugar differently, and your ideal diet and exercise routine may differ depending on what your goals are (fat burning vs. muscle building). When you connect with a professional, you’ll get a custom diet and exercise plan designed to meet your needs.

Prioritize rest and recovery

Rest is a necessary part of your wellness routine. Quality sleep and downtime are crucial for physical health and wellbeing. Aim to get in bed and wake up at the same time each day to establish a sleep routine that regulates your body’s internal clock. The more consistent you are with sleep, the better you’ll feel.

If you’re working out, remember that resting is when your muscles grow stronger. Professional athletes rest as much as they train because they know it’s important.

Prioritize consistency over intensity

While you can find a bunch of high-intensity workout programs to follow, don’t mistake intensity for being superior, especially if you can’t stay consistent. It’s better to engage in low-intensity activities on a regular basis –  like walking around the block – than to run a sprint once a month.

Your goal should be to create a workout routine that you can sustain. If all you can do right now is yoga three times a week, that’s okay. If you can do a high-intensity workout five days a week, that’s great. However, don’t create a routine based on what you wish you could manage and then try to force it. Be realistic about your options and targets.

Design a “survival mode” routine

There will be days when you won’t feel like doing much of anything. On days when your energy is scarce or you’re feeling overwhelmed, having a minimal routine will keep you sane. For example, your survival mode routine might involve saying no to non-essential tasks, eating a simple meal, and walking around the block before bed.  

Optimize your environment

Your surroundings have a bigger impact on your habits than willpower ever will. If your environment makes healthy choices easy, you’re far more likely to stick with your routine, especially on low energy days.

Start by keeping your refrigerator stocked with healthy food choices, reducing clutter and distractions, and creating a dedicated workout space. Don’t worry about a perfect setup, just get what you can.

If you have the budget for a full home gym, by all means, make it happen. However, if you’re on a small budget, get some resistance bands, dumbbells, and a mat. When your gear is out and visible, you’re more likely to use it.

Make health non-negotiable

You don’t need to make drastic changes or create perfect routines to prioritize your health. All you need are consistent habits, small goals, and some flexibility for times when you don’t feel like doing much. Remember, health isn’t about achieving perfection. It’s about progress and persistence according to your personal standards.