105 Health & Fitness Tips - Nutrition, Exercise & Wellbeing

Nutrition Tips

Plan your meals for the week ahead to avoid impulsive eating and reduce food waste.
Add a source of protein to every meal to stay full longer and maintain muscle.
Shop the perimeter of the supermarket to find fresher, less processed foods.
Keep healthy snacks like nuts or fruit visible to make better choices easily.
Cook larger batches and freeze portions to save time and eat more healthily.
Eat colourful meals to ensure a variety of nutrients and antioxidants.
Read labels to limit added sugars and artificial ingredients.
Replace sugary drinks with water or herbal tea to cut unnecessary calories.
Use smaller plates to manage portion sizes without feeling deprived.
Add vegetables to every meal, even breakfast, to boost fibre intake.
Try cooking at home more often to control ingredients and save money.
Prepare a grocery list and stick to it to avoid impulse purchases.
Limit processed snacks and choose whole-food options instead.
Include healthy fats like olive oil, nuts, and avocado for better heart health.
Eat slowly and stop when 80% full to help digestion and prevent overeating.

Start your day with a glass of water before coffee to rehydrate after sleep.
Carry a reusable water bottle and set reminders to drink regularly throughout the day.
Add lemon or cucumber slices to your water for a refreshing taste without sugar.
Track your daily water intake using an app or a marked bottle to stay consistent.
Drink a glass of water before meals to aid digestion and prevent overeating.
Sip water slowly throughout the day rather than gulping large amounts at once.
Opt for water over fizzy drinks to reduce sugar intake and protect teeth.
Increase fluid intake during exercise or hot weather to stay energised.
Include water-rich foods like cucumbers, oranges, and lettuce in your diet.
Keep a water bottle at your desk to build a consistent hydration habit.

Keep a consistent bedtime and wake-up time, even on weekends, to regulate your body clock.
Avoid screens for at least 30 minutes before bed to improve sleep quality.
Keep your bedroom dark, cool, and quiet for optimal rest.
Limit caffeine after midday to fall asleep more easily at night.
Use a short wind-down routine such as reading or light stretching before bed.
Reserve your bed for sleep and relaxation only, not for work or scrolling.
Avoid heavy meals close to bedtime to prevent indigestion.
Get morning sunlight exposure to strengthen your circadian rhythm.
Keep your phone out of reach to avoid bedtime distractions.
Use white noise or earplugs if you live in a noisy environment.

Do a five-minute stretch each morning to wake up your muscles and improve mobility.
Focus on stretching tight areas like hips and shoulders if you sit most of the day.
Hold each stretch for at least 20 seconds for better flexibility gains.
Stretch after workouts to improve recovery and reduce stiffness.
Incorporate dynamic stretches before exercise to prepare your body safely.
Breathe deeply while stretching to relax muscles more effectively.
Avoid bouncing in stretches, as it can strain muscles.
Include yoga or Pilates once a week to build flexibility and strength.
Stretch both sides equally to maintain balance and symmetry.
Use a foam roller to complement stretching and release tension.

Find a cardio activity you enjoy, such as dancing or hiking, to stay consistent.
Use short high-intensity intervals to get effective workouts in less time.
Track your steps or heart rate to stay motivated and measure progress.
Warm up properly before intense cardio to prevent injuries.
Include at least 150 minutes of moderate cardio weekly for heart health.
Change your routine regularly to keep workouts engaging and avoid plateaus.
Try fasted morning walks to boost metabolism and energy.
Use music or podcasts to make longer cardio sessions more enjoyable.
Take the stairs whenever possible to sneak in daily cardio.
Combine cardio with strength training for balanced fitness.