According to Dr. Vajalla Shravani - fitness and Pilates trainer at Tone30 Pilates (India), the secret lies in maintaining small, consistent habits that are suitable for daily life.
Here are seven simple habits you do every day to stay healthy and balanced:
1. Maintain a regular schedule
Keeping sleep and wake up hours stable, even on weekends, helps regulate hormones, supports the body's recovery and keeps energy levels stable throughout the day. Quality sleep also has a positive impact on hunger and weight control more effectively.
2. Walk during the day instead of just sitting in one place
Dr. Shravani sets a goal of making 7,000 to 10,000 steps a day, mostly by walking between work hours. Gentle physical activity such as walking not only helps metabolism, but also prevents muscle and joint pain, especially for people who often sit at work.
3. Drink water from the beginning of the day
Every morning, Ms. Shravani drinks at least 500 ml of water to kick- start her metabolism and prevent confusion between hunger and thirst, which is a common cause of unconscious eating. Drinking enough water helps reduce cravings and maintain alertness throughout the day.
4. Eat mindfully
Ms. Shravani prioritizes eating slowly, not just eating while watching the screen. This habit helps to better recognize the body's fullness signal and over time, it will naturally adjust the portion sizes without forcing it.
5. Exercise less but regularly
With only 10 minutes per day to stretch or exercise, the body is supported to prevent injury, while improving the effectiveness of formal training sessions.
6. Protecting morning time
Instead of starting your day with email or social media, Dr. Shravani spends his morning doing light activities like meditation, short walks or reading, which helps establish a positive spirit and avoid stress that affects eating choices.
7. Don't snack late at night
Ms. Shravani maintains a 2-hour gap between dinner and bedtime to aid digestion, improve sleep and avoid uncontrolled eating due to habits or boredom.
Dr. Shravani emphasizes that flexibility in habits is a decisive factor for sustainability. When she lacks motivation, she allows herself to do simpler versions of her routine such as short walks, some stretching movements or a nutritious but nutritious snack with protein and vegetables.
Fiscal exercise should not be a punishment. It is the perseverance, gentleness and naturalness in the process of forming good habits that are the key to staying in shape effectively and sustainably, says Ms. Shravani.
