Healthy Habits: How to change your life

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If you can spare a little time and will power to start a few healthy habits – You can change your life.

In a earlier post I discussed how much of today’s pain and injury is caused by our modern-day lifestyles. All that sitting around, bad eating and lack of climbing, jumping and squatting really builds up and causes a few problems.

BUT – there are a few healthy habits that you can start, today, that will minimise this – how can you say no to that?

The fix:

1. Get moving:

The best thing to do, is to move and move regularly – take a break every 20 minutes.

And no, I don’t mean that you should take a 5 minute break every twenty minutes – your boss would not like that!

But you do need to actually move during this break though – It isn’t a slump down and relax break, it is a moving break. Stand up and stretch out – break it up, that’s all you need to do. You can do a few start-jumps, pop a squat stretch, or even run up and down the hallway.

Multiple studies have shown that frequent short breaks from your desk and exercise maintains or increases productivity levels and well-being. So you aren’t losing out on getting things done!(1,2,3)

Extra challenge: Take the stairs, not the lift or escalator


2. Use your gluts:

Everyday, get your gluts firing up again – you will feel so much better for it!

Bridges, 3 sets of 10 reps, every night. There is two levels of bridges you can choose from:

  • Double leg bridges:

Bridge - increase leg strength, glute activationa dn decrease back pain. physiotherapy exercises for everyone








  • Single leg bridges:

Bridge - increase leg strength, glute activation and decrease back pain.


Starting with your backside on the ground, lift it up so that your body is a straight line from your knees to your shoulders and then lower down again. Repeat 10 times for 3 sets. Easy.

Tip: You can also alter your training (if you do any) by altering the terrain e.g. add in a few hills or trails.


3. The food fix:

We need to learn how to feed ourselves well, to fuel our body right. Put the right things it so you can go and go all day and stay healthy.

Eating right boosts energy, the immune system, your mood and more!

It is just a matter of slow and steadily changing what and how you eat, not relying on diets and meal plans which are pre-made for you – what do you learn from that?

Check out this easy Healthy eating guide – Where you can start learning how to change how you eat.

Challenge: I promised healthy habits, so here is one – Try only eating whole grain or wholemeal bread – cut out white bread – easy. And if that is too easy for you, try cutting out all white carbs.


So get out there and make some little changes that will make a big difference!

Keep tuned for more