25 Fun Healthy Habits to Boost Your Wellness
Introduction
Want to improve your health and wellbeing but not sure where to start? Incorporating small, simple habits into your daily routine can make a huge difference over time. To make it fun, we've created a Healthy Habits Bingo challenge with 25 easy activities you can mix and match. See if you, your friends, or family can get five in a row!
Nutrition Habits
Eat a Rainbow
Aim to eat six different colored foods in a day. The pigments indicate different phytonutrients that provide a range of health benefits. For example, red foods contain lycopene, an antioxidant that fights inflammation. Try adding bell peppers to your eggs, carrots to your hummus, purple onions to a grain bowl, and blueberries to yogurt.
Power Up with Plants
Replace one meat-based meal with a plant-based option. This cuts saturated fat, which is good for heart health. Beans and lentils are excellent sources of plant protein and fiber. Roast chickpeas for a crunchy snack or whip up a lentil Bolognese.
Boost Your Breakfast
Start your day strong by adding a 100% whole grain to your morning meal. Oatmeal, whole grain toast, or high-fiber cereals provide slow-burning energy. The fiber also keeps you feeling full and supports digestive health. Top oats with chia seeds for an extra nutrition boost.
Hydration Habits
Drink Up in the AM
Kick off your morning by drinking a tall glass of water when you first wake up. Staying hydrated is one of the best things you can do for your body. It prevents mistaking thirst for hunger, energizes you, and promotes clearer skin. Keep a water bottle on your nightstand as a reminder.
Sip on Kefir
This tangy yogurt drink is packed with more probiotics than regular yogurt, which feed the good bacteria in your gut. The tartness can be intense, so try taking a shot and chasing it with a few berries for a flavor burst. Berries add even more gut-friendly fiber.
Matcha Match
For an afternoon pick-me-up, swap your coffee for matcha green tea. The L-theanine provides focused energy without the jitters or disrupted sleep later. As a bonus, matcha is rich in disease-fighting antioxidants. Whisk the powder into hot water or blend it into a latte.
Mindfulness Habits
Dine Al Fresco
Take your meal outside or sit near a window. Natural light exposure gives you a dose of vitamin D, which supports immunity, bones, and mood. Bonus points if you put away screens and soak in the fresh air mindfully. Notice the flavors, textures, and pleasure of your food.
Chew on This
Focus on chewing each bite thoroughly. This is the first step of digestion and can resolve a lot of bloating. Take your time to enjoy meals slowly, tuning into your hunger and fullness cues. You'll likely feel more satisfied while consuming fewer calories.
Take a Screen Break
While it's challenging, aim to step away from your computer, TV, and phone for at least 30 minutes a day. Have lunch away from your desk and go for a short walk to break up sitting. Too much screen time is linked with less healthy eating patterns and poorer perceived health.
Wrap Up
Remember, this bingo card is meant to inspire you to create sustainable healthy habits - not restrict you. Start with the activities that most appeal to you and let them be a jumping off point. Log what you eat in an app like MyFitnessPal to gain insights and stay motivated on your wellness journey. Have fun mixing and matching these habits to feel your best!
