9 habits of fit people & how to make healthier choices every day

As the mercury rises, take care of your skin, stay hydrated, stay indoors during the hottest parts of the day, and as and when you can, build these atomic habits for better health. (Image via X)

Research suggests that acting like a healthy person even before you become as fit as you desire, can help you make healthier choices. Case in point: the next time you feel like indulging your sweet tooth or skipping gym, put on your healthier-you cap. Some ideas to incorporate on the daily to move closer to the fit and healthy version of you:

1. Are morning workouts better than evening fitness routines?

There are at least seven reasons why morning exercises may work out to be better: you're rested and therefore like to have more energy and greater focus; most of us have fewer distractions in the morning; completing a morning workout can give you a sense of accomplishment that can spill over into the rest of your day. If you love the outdoors, mornings can be more pleasant as it gets hotter in most parts of the country. Plus, checking this big thing-to-do off your list in the morning frees us your mind and time for anything else the day throws at you.

2. Soak chia seeds in a glass of water and drink this first thing in the morning for hydration, better digestion, weight loss, better heart health, to control blood sugar, and for minerals like calcium, magnesium and zinc.

3. Weight loss tips run the gamut from banal to practical and even fantastical. At a time when the debate around drugs like Ozempic and who should take them is hotting up again, a look at the things for which there is no substitute when it comes to weight management: Good sleep, stress management, hydration, eating home-cooked meals, maintaining social connections, picking a workout you like and moderation in diet with cheat days or cheat meals built into the plan.

4. If you're not doing weights already, consider strength conditioning for greater strength, better balance and other long-term health benefits. This is true also for people over 30. However, if you are new to this form of exercise, take it slow. Start with small weights and increase this incrementally. Take all the precautions, including warming up and cooling down. And work out with a trainer who can advise you on the correct form, especially when you are just starting out.

5. The health benefits of cardio include improved lung capacity, better stamina and weight loss. If you're new to running, start low and slow - increase the speed and distance you run incrementally. Try to make a running buddy - you can motivate each other to run more regularly, and it can be safer.

6. Focus on your mental health. Social connection, activity - both mental and physical, good sleep, meditation or any other relaxation techniques can help to keep your mind fit.

Eat well, eat seasonal and eat local. Case in point: Purple yam or kand, a Shivratri favourite, has many health benefits. While it is in season, eat it for better brain health, to control blood pressure and for the antioxidants and vitamins and minerals.

7. As seasons change, the risk of infections to heat stress and other health conditions can rise. Six tips to stay safe during this transition from spring to summer can go a long way: stay hydrated; sleep well; stay indoors or seek shade wherever possible; know your allergens and steer clear of them, eat seasonal; build your immunity through balanced diet, moderate exercise, nutritional supplements where necessary and managing diseases like high blood pressure and diabetes with medication and lifestyle changes; and protect your skin.

8. Sleeping well is key to being well. Proven tips to help you sleep better include having a relaxing bedtime routine like taking a bath, and avoiding exercise, coffee and screens (phones, tablets, laptops) just before bed.

9. Avocado or butter fruit as it called in some parts of India, is more easily accessible in most Indian metros now. Consider a breakfast of avocado toast or avocado salad for a number of reasons, from its heart-healthy fat content to benefits for eye and gut health.