Low-effort health tips from the experts – part one
These 30 really easy healthy habits, that won’t take too much effort to incorporate into your daily life are direct from the health and wellness experts. These top healthy habits, which, when implemented with consistency, they assure us, will be transformational on some level.
Full details – 30 low-effort health tips the experts swear by
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Hydrate first thing (and before coffee)
“Staying well hydrated is a simple yet important way we can all support our health and energy levels. Our bodies are made up of about 60 per cent water and it is needed for many functions – from regulating our body temperature to carrying nutrients between organs and lubricating our joints.
Not drinking water for eight hours as you sleep leads to water loss, so it is essential to top up first thing. Even mild dehydration can leave you feeling tired and lethargic. Starting the day with a big glass of water “wakes” me up and helps my brain (which, by the way, is 73 per cent water) and body perform at its best.”
Helen Bond, registered dietitian
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Calf raises to boost circulation
“A simple yet effective way to boost circulation. The repeated contraction and relaxation of the calf muscles acts as a natural pump to help move blood back to the heart. Strengthening your calves can also enhance venous return, reducing the feeling of heaviness or fatigue.
Next time you’re waiting for the kettle to boil or stretching your legs on a flight, try rising onto the balls of your feet and slowly lowering your heels. A small movement with big benefits!”
Catie Miller, founder of Barre Series
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Eat a portion of nuts or beans every day
“Incorporating just one portion of nuts or beans into your daily diet has incredible health benefits. I always try to weave them into meals. For a quick WFH lunch, I mash chickpeas with avocado, lime, olive oil, salt, and chili flakes, then serve it on toast with sauerkraut and a sprinkle of seeds.”
Alice Mackintosh, nutritional therapist and co-founder of Equi London
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A morning five-minute ‘brain dump’
“Before starting the day, I write down everything on my mind – tasks, thoughts, worries – without structure. It clears mental clutter, reduces stress and helps me focus. This simple habit prevents me from feeling overwhelmed and makes space for creativity and productivity.”
Dr Vijay Murthy, Ayurvedic and functional medicine doctor and co-founder of Murthy Health
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Take a magnesium bath
“You’re supposed to stay in the bath for 20 minutes to get the full benefit, so it forces me to just lay there and relax and I’m pretty confident it helps with my recovery, especially if I’ve been training loads.”
Hollie Grant, Pilates personal trainer and founder of The Bump Plan
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Start a ‘use-it-up’ box for your fridge
“In my fridge, I have a clear, open container where I pop any veg that needs using up in the next day or two. I always do this before my weekly shop and place it at eye level as a reminder to use it in my next lunch or evening meal.”
Nichola Ludlam-Raine, specialist registered dietitian
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Walk for 15 minutes after every meal
“Aim for a 10- to 15-minute walk after each meal. This simple habit can improve digestion, regulate blood sugar levels and reduce feelings of sluggishness. Plus it’s a great way to clear your mind. Whenever I’m feeling overwhelmed or stuck during the day, I’ll step away and go for a quick walk outside.
It helps recharge your energy, improve your focus, and gives your mind a chance to reset, helping you approach tasks with a fresh outlook.”
Louisa Drake, celebrity trainer and founder of the Louisa Drake Method
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Eat more linseed
“I always add linseeds (also known as flaxseeds) to my yogurt or sprinkle on my nut butter on toast (along with sliced banana and a little honey). They are a great source of fibre and omega-3 fatty acids which support digestion and heart health.”
Nichola Ludlam-Raine, specialist registered dietitian
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Breathing exercises to calm and relax
“Before checking my phone or jumping into the day, I take a moment to do a simple nasal breathing exercise: a few rounds of deep, slow breaths in and out through my nose. It helps me shift into a calm yet focused state.
“I also take my BOLT score (body oxygen level test). It’s a measure of breath control and CO2 tolerance and a quick, free way to gauge where I’m at in terms of recovery and nervous system balance. After a normal, relaxed exhale through the nose, pinch your nose and time how long it takes before you feel the first natural urge to breathe.
“A lower BOLT score (below 20 seconds) can indicate poor breath efficiency, while a higher score suggests better respiratory health and resilience. If it’s lower than usual, I know I need to adjust – whether that’s prioritising rest or hydration.”
Dr Jenna Macciochi, immunologist and author
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Always have kefir in the house
“I always have kefir brewing at home – it’s rich in the probiotic Lactobacillus and a simple way to populate my gut with live bacteria. I combine live kefir grains with fermented milk. It’s high in protein and good fat, too. If buying store-bought kefir, look for products that do not contain emulsifiers, sugar or flavourings (even if natural).”
Hannah Alderson, nutritionist, hormone specialist and author of Everything I Know About Hormones
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Balance on one leg while brushing your teeth
“This improves stability, core strength and co-ordination. It’s a fun and effortless way to train balance daily without needing extra time.”
Dr Vijay Murthy, Ayurvedic and functional medicine doctor and co-founder of Murthy Health
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Create mindful transitions after work
“I create clear transitions between activities through simple rituals: morning breathwork before leaving bed, kitchen cleaning before evening wind-down, and mini-trampoline bouncing between client sessions. In our always-on digital world, these mindful pauses help process emotions and mark clear endings and beginnings to each part of my day.”
Nahid de Belgeonne, author and somatic movement educator
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Dial up your workout by 10 per cent each week
“‘Progressive overload’ is key to improving your health and fitness. Look to make progress week by week on whatever exercise it is that you are doing. Add load, volume, increase the difficulty of exercises or decrease rest periods. A good guideline is no more than 10 per cent per week.”
Luke Worthington, sports scientist, trainer, nutritionist and strength and conditioning coach
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Have a five-minute dance party
“Even just a few minutes of dancing can increase levels of dopamine (the happiness hormone) and decrease cortisol (stress hormone) in the body. If you wake up feeling sluggish or low, a little dance party is the best remedy – put on your favourite, upbeat song and move in whatever way feels good to you.”
Lily Silverton, mindset and life coach and founder of the Priorities Method
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Do simple meal prep
“Batch cooking makes a big difference to the running of our busy family life. I’ll always prep our overnight oats the night before so mornings run smoother. And having some roasted veg, a big batch of bolognese and some cooked quinoa in the fridge makes dinners so much easier too.”
Sarah Malcolm, yoga, breathwork and meditation teacher
Stay tuned for the next 15 tips next month!
