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6 small changes to make for big impacts in health & fitness

6 small changes to make for big impacts in health & fitness

We’ve all been guilty of setting goals that are perhaps a little out of our reach.

Yes, you may want to achieve your dream body by Summer or increase your muscle mass in the next month, but goals like these are often overwhelming for both our bodies and our minds. 

There’s no quick fix when it comes to health and fitness. Wellness is a journey. It’s not just a goal that can be achieved by a set date, it’s something we must continuously work on. 

For most of us, working towards these big, unreachable goals adds extra stress to our already busy schedules. 

But luckily, there are many small changes you can make to impact your health in a big way. 

We’ll be unpacking some easy ways to improve your health and wellness. 

And the best part? 

Most of these require very little effort.

1. Stay hydrated

Many of us are guilty of neglecting our water bottle throughout the day, so something as simple as drinking more water can provide huge benefits to our bodies. 

When it comes to fitness and health, water is an important ingredient. In fact, water helps with many essential bodily functions, including digestion, nutrient absorption, temperature regulation and movement. Especially if you’re active, drinking water prevents dehydration by replacing all of the fluids you lost whilst sweating. 

If you find yourself forgetting to drink enough water, here are some useful tips to help you stay hydrated:

  • Set yourself daily hydration goals, whether it’s 2 glasses an hour or 4 bottles a day
  • Carry a bottle of water with you wherever you go
  • Fill up your water bottle every time you go to the kitchen or bathroom
  • Add a slice of lemon to your water, or get creative with flavoured ice cubes

2. Get your steps up

When it comes to walking, the most popular theory is that we should be taking 10,000 steps a day. However, for most people, this number is a little unrealistic. 

So, rather than adhering to this goal, aim to walk as much as you can. And for most of us, this requires making some proactive changes.

We know many of you live busy lives, so here are some effective ways to get your steps up:

  • Ditch the car if your destination is within walking distance
  • If you take public transport to work, get off a few stops early to fit in a quick walk
  • Park your car a five minute walk away from your destination 
  • Set aside time to go on walks, whether this be in the morning, after work or during your lunch break.
  • Where possible, take walking meetings or walk when meeting friends

When it comes to steps, every little bit counts. In fact, you’d be surprised at just how many steps you’ll take if you substitute your transport options for walking.

3. Eat more fruit and veg 

Fruits and vegetables provide you with many important vitamins and minerals, so it’s important to incorporate more of these into your diet. 

In fact, a Harvard study found that increasing our fruit and vegetable intake can:

  • Reduce risk of illness and disease
  • Regulate blood pressure
  • Protect vital organs
  • Help with digestion

If you love your beige foods and struggle to eat fruit and veg, here are some easy hacks to help you get your 5 a day:

  • Pack fruit in your bag to eat throughout the day
  • Drink juices and smoothies
  • Make exciting salads 
  • Try to add fruit and veg to every meal, whether it’s a handful of spinach or a few berries

4. Holistic training 

Holistic training is another great way to improve your health and fitness. This type of training works on strengthening the body and mind as a whole. 

Whilst this may sound difficult, it’s actually quite simple. At its core, it’s about doing things that strengthen your whole self at once, rather than working on things separately. So, this may include activities such as running, yoga, sports and strength training. 

Holistic training allows you to work on your physical and mental fitness at the same time, making it perfect for people who want to improve their overall health.

5. Exercise socially

Whilst lots of people like to exercise alone, many of us prefer exercising with others. Not only is it motivating having your friends by your side, but it can also serve as a great distraction from any pain or discomfort.

Whether you’re playing sport, taking a group class, walking with a buddy or going to a PT session with a group of your closest friends, social exercising is a great way to move for those of us who need a little more motivation.

6. Track your progress

Another great way to stay on top of your fitness is by tracking your progress. Fitness trackers are motivating as they show you how far you’ve come. They also hold you accountable, as if you notice a dip in your activity, this is often enough to push you to do more exercise. 

And if you don’t want to invest in a wearable fitness tracker, you can always track your activity on the Steppen app.

Being healthier doesn’t rely on setting big goals. All it takes is a bit of proactivity. 

Set aside time each day to focus on your health, and overtime, you’ll see big changes. And if you’re wanting to see the aesthetic changes too, why not take progress pics? Steppen has a progress picture vault where you can snap your fitness progress to stay on top of how far you’ve come.

Are you ready to fast-track your fitness journey? Join Steppen today. 

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