Simple Habits for a Healthier You in 2025
Table of Contents
- 1. Simple Habits for a Healthier You in 2025
- 2. Embrace the Outdoors
- 3. Take the Stairs
- 4. Disconnect for a Morning Detox
- 5. Incorporate Daily Breathwork
- 6. Stay Hydrated
- 7. Stretch Daily
- 8. Boosting Your Wellbeing: Simple Tips for a Healthier You
- 9. The power of Movement
- 10. Cultivate Gratitude
- 11. Prioritize Sleep
Embrace the Outdoors
Even when the weather is less than inviting, spending just 15 minutes outside each day can significantly benefit your physical and mental wellbeing. “Feel the fresh air, the wind and rain, brave the elements for a short time,” encourages nichola Henderson, holistic life coach and wellness specialist. “Time in nature reduces feelings of stress and anxiety, and can enhance your cognitive function and creativity.” Henderson emphasizes that being outside offers a stimulating experience for the body and mind, helping to prevent feelings of stagnation and low mood.Take the Stairs
A simple but effective way to boost heart health is to opt for the stairs instead of the lift. “This simple habit gets your heart pumping and boosts cardiovascular fitness,” says Dr. Farhan Shahid, consultant interventional cardiologist at The Harborne Hospital. “Aiming for 10,000 steps a day will help improve your blood pressure and resting heart rate, ultimately improving your long-term cardiovascular health.”Disconnect for a Morning Detox
Resist the temptation to reach for your phone frist thing in the morning. “It’s so easy to reach for our phones when we wake up but this can really have an impact on how we feel starting the day,” says Jess Parkinson, personal trainer and director at The Happy Healthy Body Co. “Scrolling can trigger a stress response in the body causing cortisol levels to rise and in the morning we ideally want this to happen slowly and naturally.”Incorporate Daily Breathwork
Make time for daily breathwork, either in the morning or evening.
“A great technique is the ‘4-7-8’ breath: inhale quietly through your nose for four seconds, hold your breath for seven seconds, then exhale slowly through your mouth for eight seconds,” explains Helen Wells, psychotherapist at The Dawn Wellness Centre and Rehab Thailand. “This practice calms the mind, reduces anxiety, and resets your nervous system.”
Wells highlights that this simple habit can be done anywhere, anytime you need to relax and refocus.
Stay Hydrated
Keep a water bottle with you throughout the day as a constant reminder to sip regularly. “Staying hydrated is really important for our bodies to function at their best,” says Parkinson. If you exercise frequently, consider using electrolytes to further enhance your hydration.Stretch Daily
Just five minutes of stretching each day can significantly improve your flexibility and range of motion.Boosting Your Wellbeing: Simple Tips for a Healthier You
We all strive for a healthier, happier existence, but finding the right path can feel overwhelming. Incorporating small, manageable changes into your daily routine can make a big difference in your overall wellbeing. Here are a few expert-recommended tips to guide you on your journey.
The power of Movement
Simple stretches can significantly impact your physical and mental wellbeing. Fitness expert Henderson recommends the standing forward fold, a pose that gently lengthens the spine and releases tension. “A simple stretch is the standing forward fold; standing tall with your feet hip-width apart and arms relaxed at your side, as you inhale reach your arms up overhead and lengthen the spine,” explains Henderson. “Then, as you exhale, hinge at the hips and slowly fold forward letting your arms hang down towards the ground. Keep a slight bend in the knee. Relax the head and neck to release any tension.Stay here for approx 15-30 seconds,focusing on your breathing and how your body feels. To come back out, slowly roll up, taking your time with your head being last to rise.”Cultivate Gratitude
Matt Gill, regional director of Psychology at Cygnet Health Care, suggests keeping a gratitude journal. “Write down things you are thankful for to help shift your focus from what’s going wrong to what’s going right,” he advises.
Prioritize Sleep
Good quality sleep is essential for both physical and mental health. “Try to get more consistency with your sleep, limit screen time before bed, and experiment with your nighttime routine,” advises Henderson. “Go to bed 15 minutes earlier and do something that activates your parasympathetic nervous system – such as reading, slow conscious breathing or meditation. “Good quality sleep restores balance in the body and mind, improves mood, cognitive function and overall energy levels.”## Archyde interview: Simple Habits for a Healthier You in 2025
**Archyde:** As the new year begins, many of us set ambitious health goals, but often find them arduous to sustain. What’s a more achievable approach to improving our well-being in 2025?
**Nichola Henderson:** Instead of drastic changes, focus on incorporating small, manageable habits into your daily routine. These seemingly minor adjustments can add up to significant positive changes over time.
**Archyde:** Can you give us some examples of these simple habits?
**Nichola Henderson:**
* **Embrace the Outdoors:** Spend at least 15 minutes outside each day, even if the weather isn’t ideal. Nature reduces stress, anxiety, and boosts cognitive function.
* **Take the Stairs:** Opt for the stairs instead of the elevator whenever you can. This easy activity gets your heart pumping and improves cardiovascular health.
**Dr.Farhan Shahid:** Exactly! Aim for 10,000 steps a day to enhance your heart health, blood pressure, and resting heart rate.
**Jess Parkinson:** Another important habit is disconnecting from technology first thing in the morning. Resist the urge to reach for your phone. Scrolling can trigger stress and elevate cortisol levels, which shouldn’t spike first thing in the morning.
**Archyde:** Are there any other practices that can support both physical and mental well-being?
**Helen Wells:** Daily breathwork is incredibly beneficial. A simple technique is the “4-7-8” breath: inhale for four seconds,hold for seven,and exhale for eight. This calms the mind, reduces anxiety, and resets your nervous system.
**Jess Parkinson:** Staying hydrated is key for optimal body function. Carry a water bottle and sip throughout the day.
**Helen Wells:**
remember to stretch daily, even for just five minutes. This improves adaptability and range of motion.
**Archyde:** Thank you all for these valuable insights. it seems that small changes can indeed make a big difference when it comes to our well-being.
