Adopt a Healthy Habit for Every Waking Hour

By , SparkPeople Blogger
No one is perfect all the time. We all have slip-ups and setbacks, whether it's too much chocolate, too little exercise or the wrong amounts of sleep, stress or salt. The key is to give yourself grace for your mistakes and use them as stepping stones to better choices.
Below are some ideas for healthy habits to incorporate throughout your day. Since we all have different tastes and timetables, feel free to shuffle the schedule accordingly. The important thing is to embrace these types of wellness boosters as part of your regular routine, so they eventually become the rule rather than the exception.

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RD03875 1/9/2018
Thanks, will modify to fit my life Report
MIYAMO 1/9/2018
Basically I like a lot of this schedule. However I am retired so I need to revise it a bit for my life. Report
SHOAPIE 1/8/2018
Iíll work on these. Report
HOLLYM48 1/8/2018
Great article! Report
NELLJONES 1/8/2018
I like the idea of planning the entire day. Report
This is a great idea to start putting into my day. Report
EMGERBER 1/8/2018
Thank you I am so trying to develop healthy habits. Report
PAMBROWN62 1/8/2018
I saved this for future reference. Some good ideas here. I wonít adopt them all but they are definitely food for thought. Thanks. Report
FITGIGI0102 1/8/2018
I like these; what a good idea! Report
DJ4HEALTH 1/7/2018
Good info Report
Great information. Report
MSROZZIE 1/7/2018
Excellent ideas. Well said. Report
great ideas...thanks. However, I would have to alter the times as my day starts earlier and I start working at 8:20am... Report
AZMOMXTWO 1/7/2018
good suggestions Report
DMEYER4 1/7/2018
thanks Report
LPORTER2015 1/7/2018
Great suggestions! Report
EO4WELLNESS 1/7/2018
fun graphic chart to visualize Report
PICKIE98 1/7/2018
Any movement, even marching in place while watching tv!!!! Report
NANASUEH 1/7/2018
good points Report
EABL81 1/7/2018
There should be a "do something nice for yourself" item (e.g., soak in the tub, read something fun, relax with a hobby). Report
Good info Report
97MONTY 1/7/2018
Great information Report
WOUBBIE 1/7/2018
I use the hours as mini "deadlines". At work I know I need to get my first 1000 steps in by 10am, or I'll probably miss my goal for the day. Many times at 9:55 I'll bolt from my desk to take a 5 minute walk of the building to get to that first milestone.

Likewise, if I don't start taking my supplements (some days I take as many as 7 or 8) during the 9 o'clock hour, I'll probably fall behind and either miss one or two, or take them at inappropriate times. (Vitamin D should always be taken early in the morning. It's the sunshine vitamin and if you take it later in the day it tends to screw up your circadian clock. Some supplements are better on an empty stomach, others are better with food.) Report
Helpful tip printable suggestions. Report
RYCGIRL 1/7/2018
good suggestions Report
CKOUDSI617 1/7/2018
This one's a keeper! Thanks! Report
RO2BENT 1/7/2018
Make the best of every hour Report
MARTHA324 1/7/2018
Great ideas. One thing I've been doing is to get up and move every hour. Report
NEVITA61 1/7/2018
Great ideas and concept , might have to get a bigger whiteboard for planning my day and diet! Report
SPARKLED146 1/7/2018
I'm going to use these ideas. Great! Report
JVANAM 1/7/2018
It's what you learn after you know it all that counts. - John Wooden ~ 1/6/18 Report
NEPTUNE1939 1/7/2018
great Report
RAPUNZEL53 1/7/2018
Thanks. Report
TCANNO 1/7/2018
great idea Report
JANIEWWJD 1/7/2018
I loved all the ideas!!! Report
ILOVEROSES 10/28/2017
Excellent ideas, thank you! Report
RYCGIRL 10/25/2017
2BDYNAMIC 10/1/2017
Great ideas here and I am going to use some for team goals on a team I lead. Report
FISHGUT3 8/25/2017
thanks Report
SPARKNB 6/12/2017
I like an article on steps I read - try to get a certain # of steps in each hour so that they add up all day - easier to get 10k whether you go for a walk/run/hike/workout or not. Report
BRIARGAL 6/9/2017
Great ideas! Report
PLATINUM755 6/3/2017
Definitely something to give thought to as you start to make changes. Report
Slowly. One step at a time. Good advise to anyone who wants to achieve their goals. Including ourselves. Report
Simple, effective ideas. Not everything has to be a major change to make a difference in your health. Report
I will print it and try my best. I am always too late to bed. I am a slow typist so Spark takes me along time. I do like the chart, it might help me to get to at least bed before MIDNIGHT. Report
"...someone needs to write this stuff to keep their job...... - 3/4/2017 8:52:56 AM" I don't think that the article is "this stuff," but rather many suggestions of options. Don't like one? Don't do it. But the base concept of doing something positive every hour can surely help everyone. Report
Sure! If I want to drive myself crazy I will put all that stuff on my to do list. Report
I do a lot of these things already, usually on and off.
I have noticed that it is easy to drink water first thing in the morning, and gives me a head start on the water to drink during the day.

Giving myself credit for healthy habits on this list I already have
1 drink water first thing in the morning
2 eat a healthy breakfast
3 walk to work (easy for me, I am a dairy farmer and the barn is 200 feet from the house)
4 trade coffee for green tea - I don't like coffee so didn't have to trade and I drink a green tea after breakfast every day
8 take a 10 minute walk - I walk a lot, but can improve on breaking up sitting down and screen time with more walking breaks
10 take the stairs - as a Dukaner, I always do when possible
12 meet a friend for happy hour - I meet friends for walking and hiking regularly on Monday, Tuesday, Wednesday and Friday mornings, often with our dogs, this is a valuable connecting social time for us.
14 make tomorrow's must-do list - I usually do this before I go to bed - it helps the day start smoothly and actively

Needs work
5 do today what you've been putting off until tomorrow
6 eat lunch outside - interesting reasons given, might try it
7 give someone a compliment - I will try to make this a daily habit, it is a good one
9 declutter your work space - definitely needs work
11 stretch it out - good plan and will try to do it to break up the sitting down time
13 mop the floor - needs work :)
15 meditate - sometimes I do, sometimes I don't - every day would be good
16 unplug before bed - I know this is good, I don't do it enough

And going to bed by 10pm also is a goal of mine that needs work

I don't drink water with lemon.This drink is irritating my digestion system Report
These are really great reminders. It doesn't take much time to do any of them and they really add up. Report
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