A Daily Routine For Better Physical & Mental Health

April 29, 2022

 Taking care of your physical & mental well-being should be one of your top priorities in life. Actually, it should be THE top priority. It’s hard to enjoy anything in life if you’re constantly battling health problems and mental demons. 

Naturally, there are all sorts of things you can do to try and stay as healthy as possible. However, the best approach is to install healthy habits into your daily life. If you commit to some healthy habits every day, you quickly get into a routine that improves your general well-being. 

With that in mind, here’s an example of a daily routine that’s beneficial for your physical and mental health: 

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Get a good night’s sleep

Start your day with a good night of sleep. You should aim for anywhere between 7-9 hours every single evening. It is also a good idea to try and wake up as naturally as possible. If you’re able to, try sleeping with your curtains/blinds open. This means your body will naturally react to the sun rising, and you should wake up progressively - rather than being jolted awake by an alarm. 

Sleep is so important for your health as it lets your body recover. If you’re always tired in the morning - or you’re surviving on 4 hours of sleep - you’re never going to feel alert or healthy. It’s bad for your physical health, but also for your mental well-being. So, start your day by trying to get a lot of sleep, while still waking up relatively early. 

Eat a nutritious breakfast

Next on the agenda, get into the habit of eating a healthy and nutritious breakfast when you wake up. Now, you can do this before or after showering - it depends on your preference. But, a good breakfast will fuel you for the start of your day. Too many people start their mornings with unhealthy foods that set the tone for the rest of the day. Try to avoid eating fried foods for breakfast, or things with loads of sugar in them. You might assume that your morning bowl of cereal is nice and healthy, but in reality, it isn’t. A lot of commercial cereals are packed full of sugar, meaning you’re likely to see regular trips to the local dental clinic if you keep eating them. They also don’t fill you up, so you’re going to snack more in the morning - which might mean you put on weight. 

Instead, opt for a healthy breakfast that’s full of fiber and keeps you satiated for longer. Porridge is a brilliant option as you can add fruit to it to get some of your five-a-day in right away. A nice breakfast fills you with energy and ensures your blood sugar doesn’t spike and drop too often. It should satisfy you until lunch, meaning you reduce your caloric intake for the day. This makes it easier for you to lose or maintain weight, improving your physical health. 

Have a nice shower

It is always good to start the day with a shower. Now, this doesn’t really do anything for your physical health, but it’s great for the mental side of things. There are few things more relaxing and calming that standing in your shower, feeling the water run down over you. It is a wonderful way to just start your morning with a fresh mind. Stand there, take deep breaths, and get ready for what lies ahead. 

For me, this is much better than if you jump out of bed and instantly have to rush out the door. This is why it’s so good to wake up as early as possible - while still getting your 7-9 hours of sleep in. An early start gives you more time to get ready and feel settled in the morning. It will mean you aren’t instantly in a state of panic and stress. Believe me, you will do wonders for your mental health if you start your daily routine like this! 

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Create a list of things to do

Whether you’re going to work or just have the day to yourself, it is helpful to get into the habit of writing a to-do list. Why? Because it adds some structure to your day and helps to unwind the mess that might be going on in your head. Do you know what I’m talking about? 

Let’s say you’re going to work and you know you have a busy day ahead of you. There are things from yesterday you need to do, stuff from today to get on with, and so on. It all feels like a hectic mess, so you need to take a step back and create some sense out of it. Writing a list of things to do will separate all your different tasks and give you a plan to follow for the day. It’s also so mentally rewarding to see yourself tick things off the list and get stuff done. You will be in a better frame of mind than if you didn’t have a list to follow.

Walk as much as possible

Every day, you should try to walk as much as you possibly can. This should become part of your daily routine as it is super beneficial for your physical health. One of the main issues that we have in modern society is that everyone is too sedentary. We sit for long periods, we don’t move around much, and it has a negative impact on our health. When you’re sedentary, you increase your chances of weight gain and various other health conditions - like heart disease. 

Consequently, you have to try and walk around or move as much as you can. Think about elements of your daily routine where you can slip in a few extra steps. Instead of driving to work, can you walk there? At the very least, could you walk to the train station and commute like this? On your lunch breaks, can you go out for a walk and eat outside? Even if you spend 20 minutes walking to and from your office during lunch, it all adds up! 

When you’re at work, try to walk around. Take breaks and stand up, give your body a stretch, and pace around a little bit. It’s not only good for your physical health, but these active breaks are great for your mental. You give your mind a slight break from whatever it is you’re doing, ensuring you don’t burn out. In fact, taking breaks can actually make you more productive - which is a great thing for your mental health. 

Make a healthy lunch & dinner

Lots of people skip breakfast, and some people will eat bad breakfasts. However, it's your lunch meal that’s often the worst of the day - especially if you work full-time. We’ve all seen this story play out in front of our eyes. You’re at work, you need to get something to eat for lunch, so you find the most convenient option possible. Normally, this means getting some overpriced sandwiches from a shop or heading to a quick fast-food restaurant. In either case, you’re eating something that’s probably full of extra calories, fats, and who knows what else. 

It can be super bad for you, and you can improve your daily diet by making a healthy lunch for yourself. Bring something to work that’s good for you and contains vegetables, fruits, and all the other good stuff. This helps you put good things in your body to improve your overall health and avoid stuffing yourself with bad foods. Also, it helps you save a lot of money on lunches throughout the year, which is always a bonus. Ironically, this actually helps your mental health in a weird way. Saving money means you don’t have to constantly worry about financial stress. Finding little ways to do this - like making your own food instead of buying lunches - is such a smart thing to do. 

Clearly, you also need to make yourself a healthy dinner when you get home. There are so many quick and easy meals you can make that are very nutritious and good for you. Following a great diet is absolutely essential for your overall health and well-being. As such, you need to get into a good daily routine that ensures you’re eating well. 

Dedicate some time to relax

Every evening, you should dedicate a little bit of time for personal relaxation. Here, you can do whatever you like to unwind and feel more at peace. For instance, you may run a hot bath and just soak in the bubbles for 30 minutes. Or, you might like to do some meditation or yoga. Some of you may even relax by doing a bit of light reading. 

Find whatever helps you relax, then get into the habit of doing it every evening before you sleep. This will encourage your brain to wind down and stop feeling so stressed. It is super important for your mental health that you manage stress levels and try to feel as relaxed as you can. 

Try to follow this daily routine for better physical & mental well-being. Obviously, your life may be completely different from someone else’s, so you won’t have the same routines. But, try to incorporate these elements in there as they will help you feel healthier. 

*contributed post*

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