• Josh@FitLivn

9 Easy As Hacks To Live A Healthier Lifestyle

The definition of healthy is "Health is a state of physical, mental and social well-being in which disease and infirmity are absent - World Health Organization. (2006). Constitution of the World Health Organization.

There are so many variables for people to live a healthier life so what are some of the easy hacks to increase our chances?

Here at FitLivn, we understand that for anyone to change what they do, it needs to be relatively easy and available. So here, we breakdown 9 ways anyone can increase the way to look at living a healthier lifestyle.

Physical Health

1. Get a 2L drink bottle so you drink more water. You know you need to drink water. You know when your body is dehydrated. But how much water should you drink and how do you avoid being dehydrated. What about when exercising or working outside vs when in an office.

  • We try and drink approximately 4L per day on non-training days.

  • If on the tools on site, 6L+ does the job easily.

The convenience of having water accessible is underrated. Even when the water filter is less than 10m away from where I'm working, having a bottle right next to me makes all the difference. I could sip away at it during the day. People complain that they have more toilet breaks but that's a small compromise if you're staying hydrated. Also, my sipping water every so often, you don't get the urge to go to the toilet. You will learn to listen to your body and almost stabilise your intake and output.

2. Get a decent bed. You spend a 3rd of your life sleeping. the investment in a decent bed, sheets, covers and of course a good pillow should help you get the benefits of good sleep. Getting a bed is only part of the hack though. To improve your sleep health, there are a number of things you can do to help:

  • Blackout the room with shutters, low lighting, doorways, eye masks etc..

  • Switch off or remove devices/distractions. You can charge your phone in the kitchen.

  • Use the bed for sleeping. Don't read in bed, work on the laptop in bed. Tell your brain that when you're in bed, it's sleep time.

  • Go to bed a the same time each night so your 'body clock' knows when to turn off.

  • Aim for 8hrs of deep sleep. 9pm - 6am. with 60 mins for your mind to in the zone. Bonus if you get more but if you aim for something so there's more consistency.

  • Try and wake up without an alarm. Once your body clock is in tune, this will become easier and is a much better way to welcome the new day.

  • Sleep is time for your body to recover, to grow and to build muscle is when you are sleeping. If you can good at anything, be great at sleeping. There's a number of products on the market to help you track your sleeping patterns to see if your are getting the most out of what you're doing. FitBit's, Oura Rings, Apple Watches. There's plenty to choose from.

3. Plan your food intake to eat fresh produce. Sounds simple but in a world full of bulk packaging and fast food restaurants on every corner, the convenience and speed of getting a quick meal entices the busy lives we all lead. This is where routine helps. Knowing what your week looks like, allows us to be better prepared for what we are eating. If planning is the hack, what are you planning for? Here's a few tips:

  • You want to avoid drinking soft drinks. You're not thirsty after drinking 4L+ of water each day

  • Limit or try to eliminate eating packaged food. Packaged food has preservatives to increase shelf life. Probs not good for you.

  • Limit or eliminate your sugar intake. No added sugar doesnt mean there's no sugar. Check the labels. *There are natural sugar in fruit so be sure to not over do it.

  • Shop at the local fruit and vege market. There's a few online that you could get delivered each week. Better yet, google urban farming and grow your own :)

  • Limit waste. Only buy what you're going to consume. Or compost and help your own vege garden at the same time.

  • If any of this is change, try it in moderation. This will help with you sticking to it in the long run. Tapering off those bad foods is great progression to becoming healthier.

Mental Strength

1. Time out for yourself. We all have a happy place, maybe it's the beach, maybe it's reading a book, maybe it's going for a hike or catching up with your BFF. Whatever it is, be sure to set aside time for it and prioritise it in your life. We often hear 'I've always wanted to do that but never had the time" or "I love that but haven't done it in ages". Your mind, body and overall health will be better for it. That 2hrs a month or week is one of the best investments you can make for yourself.

2. Have a beer with mates. This is often a tricky one because you feel guilty for cheating on your 'physical health goals' by having alcohol. It's all in moderation and balance. Your mental wellbeing is a critical part of your overall health and is sometimes overlook as it's not physically seen visually. Balance is essential to enjoying yourself.

3. Talk to someone. This is the harder of these 3 hacks but probably the most important. It could be a friend, relative or a professional service or even private support communities. This was once something that people didn't talk about and unfortunately resulted in so many broken hearts and lost souls. Have a chat if you need to, know where you are and where you want to be as a person. Know you are not alone in this journey. In Australia, Lifeline is only a phone call away on 131114

Social Well-being

1. Join a team. Just because you're not 16 anymore, doesn't mean you can't play Rugby. There's touch Rugby. There's indoor soccer. It doesn't have to be sports. There's book clubs, online gaming nights, trivia nights. Joining a team, brings a bit of camaraderie and mates ship that is what Aussies love. UrbanRec allows individuals to sign up and get placed in a sports team. MeetUp is a great online app that has various groups for people to meet up for varying interests such as photography, bush walks, technology talks etc...

2. Develop social skills. Toastmasters is great to practice public speaking and build confidence in meeting new people.

3. Try new things. Trying something new not only gives you a new skill, but it gives you a chance to step out of your comfort zone and have fun doing so. Who know's where it could lead you but there's no harm in trying.

As you can see, there a number of areas of you health that needs to be considered when looking to improve yourself towards living a healthier lifestyle. If you can pick one from each, work on that and see if you notice a difference.

If you need any support, join the FitLivn community for the support of people all looking to do the same thing.

Disclaimer; This is not advice and FitLivn does not take responsibility for any individual as we do not know your personal circumstance. If in doubt, speak to your doctor or local specialist.

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