6 New Habits for a Fitter Day

6:30 a.m.: coffee. In the afternoon, chat on the phone with friends and in the evening watch your favorite series on TV… Yeah, people are creatures of habit and love their routines. Of course, it is good to know a little about what awaits you every day – nevertheless, you should break out of your comfort zone more often. Don’t wait until tomorrow to try out our tips – start today. 😉

1. Write your goals down
Visualize your goals and ask yourself the following questions: What is on my agenda for today? What do I want to achieve in a week, a month or even a year from now? Your goals can vary greatly and be both short- and long-term. For example,

  • Finish the 2016 strategy presentation for work
  • Do the Romeo workout in Runtastic Results
  • Quit smoking by the beginning of summer
  • Learn a new language like Italian

Jot down your (interim) goals on your smartphone or in your day planner. That way you have a plan and are more focused. A to-do list can help you overcome daily challenges and work according to plan. It feels pretty good checking things off your list, doesn’t it?

Young woman runner enjoying summer day in mountains with arms outstretched. Female jogger exercising outdoors in nature, La Gomera Canary Islands.

You should also get inspiration from Facebook or Instagram. There you can find plenty of motivational quotes and transformation pictures. On our blog, you can also read exciting success stories. Print out the motivational quotes and hang them up in the kitchen, for example. That helps you focus on your goals and reminds you why you want to change.

2. Get enough sleep
Our minds and bodies require regular rest. Thus, sleep is also important for our health. If you often work late into the night and have to be up again at 5:30 in the morning, you are more likely to get sick. 7 to 8 hours of sleep a night strengthen your immune system and help you feel more rested and in a better mood the next day. Different people need different amounts of sleep to be fit during the day. A good way of determining how much sleep your body needs is to see how many hours you sleep on the weekend before your biological clock wakes you up.

Shot of two young joggers standing and watching the sunrise

3. Exercise daily
Even if work keeps piling up, it’s movie night with your friends or the couch is often more tempting: exercise daily and accept no excuses. Even if it is raining and your car is parked right in front of the door – grab your umbrella and walk the 10 minutes to the grocery story. According to recent studies, people who walk 10,000 steps a day are healthier, fitter and trimmer. An activity tracker can help you be more active and challenge you every day. It not only counts your steps, but analyzes your sleep as well.

Going for a run on an empty stomach can really boost your fat burning. But maybe you’re looking for a new fitness activity besides running? Then try intense bodyweight training, swimming or go for a hike on the weekend. Regularly mixing up your training routine pushes your body in new ways and can help transform it. A small tip: Set your sports clothes and shoes next to the bed before going to sleep. That way in the morning they will remind you that you wanted to exercise.

4. Don’t skip breakfast
Many people don’t take time for breakfast during the week because they prefer to spend 10 extra minutes in bed. Although breakfast is the most important meal of the day. A nutritious breakfast, full of complex carbohydrates and high-quality protein, not only tastes delicious, it replenishes our energy reserves. Plus, it helps you to concentrate in the morning. It’s always best to eat something small before leaving the house. Give one of our 10 breakfast ideas a try. They are sure to add some variety to your diet. Also, a power smoothie can help kick-start your day. After just a few weeks, you will notice in the evening that you are already looking forward to tomorrow’s breakfast.

Organic Breakfast Quinoa with Nuts Milk and Berries

5. Put your cell phone away
A dinner with friends. Everyone has their smartphone on the table. Every 5 minutes one vibrates or rings… Does this sound familiar? Nowadays, we are used to taking our cell phone everywhere and always being online and available 24 hours a day. This can often be quite stressful. When you visit your parents or work out together with your best friends, you should put your smartphone away for a change. Some time spent offline can help you focus again on what is essential and enjoy the time with your loved ones. After all, it’s your friends – and not your cell phone – that is there for you when you have problems.

Our tip: A cell phone-free day once a week can help you relax consciously. This is probably not so easy during the week, but it should be doable on Sunday, right?

6. Surround yourself with positive people
We are constantly surrounded by negativity. Be it in the news, on the Internet or from friends. Have you ever noticed that, or do you no longer even pay attention to it? We recommend going your own way. People who are independent have to rely on positive thoughts. If you surround yourself with negative topics, it can easily happen that you veer off course. Therefore, it is important to spend time with positive people. Your friends should encourage you to give your best and always remain curious. If you cultivate these friendships, you will see that you not only grow as a person, but that you are happier.

Did you find a habit in our tips that you would like to develop? Maybe to sleep at least 7 hours every night or to walk 10,000 steps a day? We are curious to see the goals you set yourself, so write us a comment in the section below! But remember that you are responsible for yourself, your happiness and your satisfaction. Stay disciplined and soon you will be able to celebrate your own personal successes!


adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team