Healthy Habits: Where to start?

Sustainability in fitness doesn’t mean extreme workouts or crash diets that leave you feeling burnt out. It’s about making small, manageable changes that you can carry into your daily routine. Over time, these changes compound into big results — in both your physical health and your mindset.

For those looking to add more fitness and wellness into their lives without overhauling everything all at once, we have a healthy habits ‘challenge’ that we invite you to try for a week! This is simple, effective, and works around your existing commitments without adding extra work. It’s all about small habit changes that can improve your overall wellbeing and set you on the path to healthier greener living.

Goal 1
Set a Step Goal

Getting active doesn’t always require hitting the gym or scheduling a long workout session. Walking is an easy and effective way to increase your daily activity. Try setting a daily step goal — depending on how active you currently are, you can aim for as little as 2,000 steps or challenge yourself to a whopping 10,000 steps a day! This goal may seem daunting at first, but breaking it down makes it more achievable.

If you aren’t sure what to set your step goal as, take a look at Holland & Barretts guide here.

Start by tracking your current steps with a fitness tracker or app.
Try to sneak in more walking by doing things like taking the stairs, walking during breaks, or taking a 10 minute walk after lunch.
If you’re working from home, consider walking around while on phone calls or setting an alarm every hour to remind you to get up and move. If you’re thinking of keeping this up then look at investing in a standing desk and walking pad!

Goal 2
Drink 1L of Water Per Day

Hydration is key to maintaining your energy levels, improving digestion, and keeping your body functioning at its best. One of the easiest ways to implement this habit is by committing to drinking 1L of water each day.

Carry a water bottle with you at all times. Having it visible will remind you to take regular sips throughout the day.
If you struggle with plain water, add natural flavours like lemon, ginger, cucumber, or mint to make it more exciting to drink.
Spread your water intake throughout the day, aim for 500ml in the morning and another 500ml in the afternoon.

Goal 3
Stand Up Every Hour

Sitting for prolonged periods of time can harm your health and posture. A simple yet effective way to boost your fitness and wellbeing is to stand up and stretch every hour.

Set an hourly reminder to stand, stretch, or walk around for at least 5 minutes.
Use this time to do simple stretches like neck rolls, leg stretches, or even light squats.
You can also make this your chance to refill your water bottle or take a short walk!

Goal 4
Reduce Red Meat Intake: Eat Plant Based Alternatives

A small change that has a major impact on both your health and the environment is cutting back on red meat. Reducing red meat not only improves digestion but also contributes to a lower carbon footprint. Try incorporating more plant-based meals into your routine.

Aim to have at least one red meat free day per week — focus on plant-based meals like salads, lentils, beans, tofu, or quinoa.
For the remaining days, try to reduce the portion of red meat in your meals and substitute with fish, chicken, or plant-based protein sources.
Explore plant based recipes and experiment with new ways to enjoy vegetables & grains!

Goal 5
15 Minutes of Home Workouts – Whatever is most suitable for you!

A sustainable fitness challenge doesn’t require hours at the gym. In fact, you can achieve excellent results with short, consistent bursts of exercise that fit into your day. The key is to make these exercises part of your routine and keep them simple and accessible.

Choose a 15-minute workout each day — it could be a mix of bodyweight exercises like squats, lunges, push-ups, planks, or yoga/stretching.
Use online resources, workout apps, or YouTube channels for inspiration on how to create an at-home workout that requires minimal equipment (just your body and maybe a mat!).
Break it down into manageable intervals (e.g., 5 minutes of stretching, 5 minutes of strength exercises, and 5 minutes of cardio).

This 1 week fitness challenge is designed to help you incorporate small but meaningful changes into your daily routine that can last a lifetime. By focusing on movement, hydration, habit shifts, and mindful nutrition, you’re setting yourself up for success without overwhelming yourself.

At the end of the week, you’ll have established a foundation of healthy habits that you can easily sustain moving forward. It’s not about perfection, but about progress.