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Fitness Routine

Fitness Routine

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by Alex Nekritin

CEO and Founder of Ultiself

Intro icon Fitness Routine - Intro

According to the Centers for Disease Control and Prevention (CDC) and the Dietary Guidelines for Americans, about 75% of Americans don’t consume enough vegetables, fruits, and oils. And most of them exceed the recommended intake of added sugars, saturated fats, and sodium.

When we talk about fitness, we talk about well-being. This is a state of both physical and mental health. It stresses the active role you have, as an individual, to change your habits and improve your overall health. The good news is that we have a routine for you to achieve all your goals and improve yourself.

Here’s an excellent routine to achieve that state of overall health.

Habits

Morning

Exercise

DESCRIPTION - Exercising is the cornerstone of a healthy lifestyle. Regular exercise is related to lower risk of mortality, improved cognition, less anxiety, lower risk of depression, improvements in sleep quality, reduced weight gain, among others. It has solid benefits both for your body and mind. Exercising can set the mood to keep working on your daily activities and being productive.

ACTION - Practice a physical activity at least 30 minutes 3-5 times a week.

4X / WEEK

Best Time of Day: Morning

Meditation

DESCRIPTION - Meditation is the exercise for your mind. It decreases cortisol, also known as the stress hormone. Practicing it regularly helps you maintain a good mood and protect your mental health. Meditation may help you stop reacting blindly to every situation in your life and get focused on your goals. Alongside with a healthy diet and exercise, is an excellent way to cultivate long-term well-being.

ACTION - Practice mindfulness meditation for 10 to 30 minutes daily.

6X / WEEK

Best Time of Day: Morning

Morning Sun Exposure

DESCRIPTION - Exercising outside in the morning is a great habit combination. Morning sunlight has several benefits. It may improve your immune system, mood, brain function, and the quality of your sleep. It promotes the production of vitamin D, optimizes your circadian rhythms, and promotes endorphins production. If you can, try to get outside barefoot as it may help regulate your autonomic nervous system and circadian rhythm.

ACTION - Get 5-15 minutes of sunlight per day before 10 am.

6X / WEEK

Best Time of Day: Morning

Afternoon

Cruciferous Vegetables

DESCRIPTION - Your body needs a lot of nutrients to reach an optimal level. These vegetables have a lot of vitamins and minerals, including folate, vitamins E, C and K, and beta-carotene. Their regular consumption is associated with a lower risk of chronic diseases such as cancer. They are also rich in flavonoids, carotenoids, antioxidant enzymes, and other minor compounds.

ACTION - Add vegetables like arugula, turnips, cabbage, radishes and broccoli, to your daily diet.

3X / WEEK

Best Time of Day: Afternoon

Evening

Sleep between 6-8 hours per night

DESCRIPTION - Getting fitness without adequate sleep is simply impossible. It is a must when it comes to taking care of your body and mind. Higher sleep quality will help you get more energy to be productive and work hard on your goals every day. Bad sleep quality is related to a higher risk of chronic illnesses and negative changes in your mood. Lack of sleep is also related to a decrease in cognitive performance, which affects your life in general.

ACTION - Get between 6 and 8 hours of sleep every night.

7X / WEEK

Best Time of Day: Evening

Review Goals

DESCRIPTION - A healthy lifestyle is probably a shift in your life. That’s why you need to have some goals and track them regularly. Consistent review of your goals can help you achieve them. This habit has been shown to be an effective way to change behaviors and modify old or negative habits. Every time you review your goals, make sure you prioritize and define specific actions to take.

ACTION - Review, write down, and prioritize your goals regularly.

4X / WEEK

Best Time of Day: Evening

Any Time of Day

Hydrate

DESCRIPTION - Your body needs a lot of water to work properly. Hydration is crucial for fluid balance, regulation of body temperature, and cognitive performance. The lack of water may lead to alterations in physical performance, fatigue level, the effort required, focus, alertness, and memory. Usually, people don’t drink enough water throughout the day.

ACTION - Drink 2-3 liters of water spread consistently throughout the day to stay hydrated.

7X / WEEK

Best Time of Day: Any

Eat Healthy

DESCRIPTION - Eating healthy is the best companion to regular exercise. It helps to regulate energy intake and get all the nutrients your body needs. Healthy eating is associated with: preventing chronic diseases, lowering inflammation levels, lowering cholesterol levels, healthy weight, and better sleep patterns. Make sure you have a balanced diet, including all food groups, reducing added sugars and unhealthy fats, and controlling the size of your portions.

ACTION - Eat 3 to 5 servings of fruits and vegetables and avoid excessive added sugar and unhealthy fats.

6X / WEEK

Best Time of Day: Any

Core Habits icon Why Core Habits are Important for Fitness

Sources list icon

Sources

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  1. Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies. https://academic.oup.com/sleep/article/33/5/585/2454478
  2. Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/
  3. Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study. https://mental.jmir.org/2019/3/e12613/
  4. Exercise can improve sleep quality: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045928/
  5. Breathwork in body psychotherapy: Towards a more unified theory and practice. https://www.tandfonline.com/doi/abs/10.1080/17432979.2011.574505
  6. The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557693/
  7. Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness. https://pubmed.ncbi.nlm.nih.gov/25535358/
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Category

 Mood  Health  AntiAging  Sleep  Digestion  Immunity  Fitness  Energy  Productivity  Focus  Sharpness  Motivation
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