It is easy to get sucked in by the latest health trends, which often make promises of quick fixes and dramatic results. 

They may not be glamorous, but often the simple things you can do for your body have the greatest impact on your physical and mental wellbeing.

Here are five good habits everyone should add to their daily routine.

Breathe

Breath is essential to life. We can’t last more than 5 minutes without taking a breath. But how we breathe is also important. Utilizing proper breathing techniques can help reduce anxiety and is very effective at managing stress. Effective breathing techniques can also improve athletic performance by increasing oxygen levels and stimulating proper core function, which we need to power our muscles.

Try to set aside 5 minutes every day to focus on breathing. Taking some time for deep, slow breaths can help you feel more mentally alert and relaxed (something we all need).

Drink Water

We are made up of 60% water. It plays a vital role in the functioning of our bodies. Water helps our bodies remove waste, deliver nutrients to cells, regulate body temperature, supports joint and organ health and so much more.

Not getting enough water can impact your ability to think clearly, and negatively affect your mood and athletic performance.

So how much water should you be drinking a day? It may vary from person to person, but aim for about 2-3 liters a day or monitor the color of your urine to assure it is a pale yellow color.

Move Your Body

Your body is meant to move. In fact, it is made to move. We know that a sedentary lifestyle is one of the worst things you can do for your health. Regular physical activity is important for a healthy heart, maintaining cognitive health as you age, helps maintain a healthy weight and builds strong bones and muscles.

Aim to move your body regularly throughout the day. Walk as much as possible, bust into a squat or forward bend and try to take short movement breaks throughout the day. Additionally, strive for about 30-45 minutes of moderate to high intensity physical activity each day!

Good Night Sleep

Sleep is extremely important!. If you have ever had a bad night’s sleep (or several) then you know how much it can impact your mind and body. Ensuring that you consistently get a good night’s sleep improves cognitive function, regulates your hormones, supports a resilient immune system, allows your body to repair itself and helps support better mental health.

An adult requires between 7 and 9 hours of sleep each night. The quality of your sleep is also important, so make sure you have a reliable sleep routine and a comfortable environment away from distractions such as phones.

Nourish Your Body

You are what you eat! We get our nutrients from our food and the best source of vitamins and minerals is whole, unprocessed foods. Nothing fancy, just a good balance of vegetables, proteins, healthy fats, fruits and grains to help sustain your body and give it the energy it needs to function properly.

Listen to your body!  Avoid foods that make you feel irritated, foggy, bloated or crampy. Try to make as many meals as you can at home to avoid consuming excess fat, sugar and salt. Keep everything in moderation, enjoy what you eat but save the treats for special occasions.