70 Simple Daily Habits You Can Do For Health, Fitness & Wellness

Woman eating healthy meal as simple daily health habit.

Simple Daily Habits For Health, Fitness and Wellness (70 Of Them!)

One of the biggest road blocks that people tell me they have is time. We are all living in a super busy, wound up, go all day kind of world. Getting in eating healthy and workouts and stress reduction can actually be a challenge when you’re trying to juggle work, family, relationships and more. (Believe me — I am right there with you!)

I was talking with one of our fitness retreat guests the other day and she wanted simple, broken down ideas of what she could do immediately when she returned home. Change seemed overwhelming for her and I know it is for many other people too. So I decided to create this easy list of 70 simple daily habits to give you ideas of what you can do right now to make small changes in your daily routine.

My goal was to have you pick one from any of the three categories below to focus on for that day. You can continue to practice the same habit or you can choose a different one each day. You can extend to a week if you'd prefer. Either way, the list was created to show you that there are many different little tweaks you can make to make a difference in your health and wellness. Focus on what you need most and what feels good for you!



  1. Add in a new color food (yellow, red, green, purple, white, orange, blue)

  2. Try a new food

  3. Eat at least 1 serving of fruits and vegetables daily

  4. Use portion control

  5. Eat all unprocessed foods

  6. Have a no sweets day

  7. Drink water

  8. “Healthify” an otherwise unhealthy meal

  9. Have protein at each meal (can be animal or plant based)

  10. Chew your food completely

  11. Eat without distractions

  12. Eat sitting down rather than standing up

  13. Meal prep

  14. Limit caffeine in the afternoon

  15. No white/refined carbs

  16. Look ahead the menu if going out to eat so you can decide which healthy item you’ll have

  17. No artificial sweeteners

  18. Add in healthy fats

  19. Stop before you’re stuffed (you can have the rest later)

  20. Take a multi

  21. Get in your Omega 3s

  22. Take quick snacks with you if you’ll be traveling or on the go

  23. Seek out recipes from cookbooks or online blogs if you need inspiration


  1. Make time for recovery (stretch, foam roll, dynamic flexibility)

  2. Try a new workout

  3. Change your current workout (tempo, sets, reps, weight, interval time, etc)

  4. Take your workout outside

  5. Track your progress so you know what’s working and what isn’t

  6. If you’re not sure where to start — seek help from a professional so you can get going

  7. Take a walk

  8. Something is better than nothing (even 5 minutes)

  9. Take advantage of vacation time and get in regular workouts

  10. Try an outdoor activity instead of a conventional workout (go paddle boarding, cycling, hiking, cross country skiing)

  11. If it causes you pain, don’t do it (injury pain)

  12. If you have injuries — seek out a professional to fix the root of the issue

  13. Challenge yourself a little more today than you did yesterday

  14. Help a friend get to the gym if they’re lacking motivation

  15. If you can’t get to the gym, do a workout at home (push ups, squats, lunges, jumping jacks, plank, bridge, and the list goes on…)

  16. Take the stairs

  17. Park in the space furthest away from the building

  18. Use a standing desk or appropriate area where you can stand

  19. Get up every 15-30 minutes to walk around the office or the building

  20. Break a sweat

  21. Schedule your workout before work (if you never get to it after work)

  22. Walk to lunch

  23. Walk to work

  24. Bike to work

  25. If you’re traveling, scope out gyms or walking/running routes so you can still get in workouts


  1. Meditate

  2. Start a gratitude journal

  3. Write down something positive about yourself or your life each day

  4. Name 3 wins from yesterday

  5. Name 3 wins you want from today

  6. Get outside and into the fresh air

  7. Take a nap

  8. Read 5 pages a day

  9. Turn electronics off at least 2 hours before bed

  10. Have a no phone or tv night

  11. Go a full week without tv

  12. Deep breathe

  13. Go to a yoga class

  14. Get a massage

  15. Get a fascial

  16. Relax by the pool or ocean

  17. Create a vision board and look at it often

  18. Identify which stressors need to be eliminated from your life and create a plan to do so

  19. Plan a vacation (something to look forward to is always a good thing)

  20. Get a mani/pedi with a friend

  21. Diffuse essential oils in your home

  22. Make time for a friend or family member


Change is hard. I think we can all agree on that. Small, simple steps can lead up to big change if you’re willing to be consistent. Start small. That’s why I created this list — so you can get an idea of the little things you can implement today or tomorrow that will enhance your health, fitness and wellness. Do what you can with where you’re at. And always feel free to reach out to us for questions or to join us for one of our fitness retreats at the beach. Leave any comments or questions in the comment section below. We’ll be happy to respond. No go get to practicing a small daily habit that will benefit you and your goals!

If you’d like to get fitness or nutrition coaching from us, we’ve got a number of options to choose from and would love to help. Whether you are at the retreat, local to Delray Beach or live afar, our online and in person sessions were created to help you reach your goals.

Personal Training: Learn More about Online Personal Training or Training at the Retreat

Health & Nutrition Coaching (offered online via Skype or in person): Health & Nutrition Coaching

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