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  • Healthy habits you can do today

5 Healthy Habits You Can Do Today

You don’t need to make major changes to feel better, have more energy, or improve your health. You can start small with simple things that will have you feeling more rested and energized at the same time.

Then maybe once you have adopted these five healthy habits, you will be inspired to try a new healthy eating plan or take up Zumba at the local gym. Feeling great can be very motivating!

5 Healthy Habits You Can Do Today 

Get More Sleep 

You know you should get seven to nine hours of sleep a night but kids, work, stress, laundry or binge watching your TV show can all sabotage a good night’s sleep. Save late nights for the weekends when you can sleep in a bit later and be diligent about getting enough rest during the week.

Stick to a regular routine of going to bed and getting up at the same time each day so your body becomes used to it. Get fresh air and exercise during the day so you feel more tired and avoid alcohol, caffeine and large amounts of water before bedtime that may affect your sleep once you have fallen asleep.

Drink More Water 

Drinking water is an important way to replenish the fluid your body looses on a daily basis.

The benefits of drinking water include maintaining the balance of body fluids. Your body is almost 60 per cent water and contributes to digestion, circulation, transportation of nutrients and maintenance of body temperature. Water helps energize muscles through maintaining electrolytes and preventing muscle fatigue.

Have water with every meal and eat more fruits and vegetables that have a natural high water content. Carry water with you and fill your water bottle with frozen fruit such as strawberries, blueberries, mangoes, lemons, limes or cucumber for flavour rather than indulging in sugary drinks.

Build More Muscle 

Strength training is a type of exercise that uses resistance and weight to increase muscle. Both body weight and external weight can be used in repeated action until your muscles fatigue, which, in turn, builds strength and tones muscles.

Doing a few weight bearing exercises regularly is important as muscle continues to burn calories even at a resting state and strengthening muscle around bones increases bone density and decreases risk of osteoporosis. Regular exercise relieves stress while increasing your energy level.

Eat More Protein 

Protein is a basic requirement to almost all bodily functions. It plays a role in our muscle, hair, skin, and connective tissue, enzymes, hormones, cells and fluids, in building muscle and maintaining a healthy weight.

An average 150lbs adult requires a minimum of 55 grams of protein daily. If you are active, younger, older or looking to build muscle or lose weight, you will have different requirements. Talk to your doctor or a registered dietician to find out how much protein is right for you, and then make adding protein to your diet a priority.

Protein comes in many forms from meat and dairy and beans and legumes to nuts and vegetables. If you struggle to eat enough protein, try having a protein smoothie for a snack or to start your day.

Do Your Stretching 

Stretching increases and maintains your flexibility—an important function for all muscles and joints—and increases your range of motion. Stretching post exercise is especially important to decrease muscle stiffness and pain. Stretching can also improve posture, manage stress, promote circulation and reduce muscle tension.

Try a yoga class; one that provides a great overall full body stretch. You will walk taller, breathe better and feel lighter.

Make drinking more water, getting more sleep, eating more protein, doing more strength exercises and adding in some stretching a priority to improve your health for today and always.