2.1 | Beginner Fitness & Health

Creating healthy habits

Level 1

Daily Healthy Habits That Can Improve Your Life

 Get 8–10 hours of sleep each night.
 Drink 8–10 glasses of water daily
 Eat breakfast.
 Meditate for 5–10 minutes daily.
 Exercise 30 minutes daily
 Get outside.
 Journal your thoughts and feelings daily.
 Express gratitude
 Surround yourself with positive people.
 Read
 Laugh
 Listen to music.
 Listen to a podcast.


List some healthy habits you can begin, to improve your quality of life.

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When you decide to make lifestyle changes it is important to
make small, manageable changes. If you make too many changes all at
once, you may become overwhelmed and unknowingly set yourself up
for failure. Setting small, manageable, and achievable changes will set
you up for success. Start with one healthy habit per week and build
your habits slowly.

For example: If your goal is to drink more water, ask yourself how will I make this happen?

 I will carry a water bottle with me.
 I will write down how many bottles I drink daily.
 I will add lemon or fruit to my water bottle to enhance the taste
of the water.

The importance of water in the body

Why is it so important to hydrate? Drinking your daily dose of water is
important for many reasons. Your body depends on water to survive.
Water delivers nutrients to the body and assists your body with daily
functions. Water helps to regulate body temperature. Staying well
hydrated can improve sleep, mood, and cognitive abilities.

During physical exercise you lose fluids through sweat. Therefore, it is
crucial to replace those fluids while exercising to allow your mind and
body to function at optimum levels. Water is the best choice to
replenish fluids lost during physical activity. Without proper hydration
your body will not perform at its highest levels. H2O assists in the
prevention of constipation and aids in digestion.

How do you know if you are getting adequate amounts of
water daily?

Here are a few signs and symptoms of dehydration:

 Light-headedness, headache, dizziness, sleepy, weakness
 Nausea or vomiting
 Feeling thirsty, dry mouth
 Sweating may stop.
 Dry eyes
 Discoloration of urine, urinating less frequently
 Heart palpitations
 Muscle cramps 

To prevent dehydration, it is necessary to drink 8–10 (or more) glasses
of water depending on activity levels, environment, temperature
outdoors, and health. Staying hydrated will also maintain healthy skin
and joints and help the brain function. Getting enough water helps
boost energy and improve your mood.

Here are some ideas to make sure you drink enough water:

 Carry a water bottle with you.
 Try warm lemon water.
 Drink water infused with lemon, cucumber, citrus, or fruit.
 Journal or track your water intake.
 Write yourself notes or set alarms to remind yourself to drink
water.

***Please be advised a physician’s consultation is recommended
when starting any fitness or nutrition plan. The provider is not
responsible for any health- related injuries or illness resulting from
using any of their health and fitness plans. ***