5 Things a Personal Trainer Recommends You to Do Over the Next 10 Years to Stay Healthy

Despite us often looking for the quick health hack to help us reach our goals quicker, there’s a few basics that have stood the test of time in the fitness world.

So below are a set of habits that I’ve done consistently for the past 10-12 years. And I’m almost certain that they’ll be part of my weekly routine for the next 10 years as well.

If you don’t feel like you have these basics in place, then start here before you start looking for any more shortcuts.

Get your steps in - daily!

Having a high step count on a daily basis, or targeting regular day to day movement is one of the best habits you can learn for the rest of your life.

10,000 steps is a bit of a myth, and sometimes unrealistic given that someone might be sat down at a desk for 8+ hours a day, but aiming for an hour of movement per day is a good target for most.

Steps are one of the most underrated forms of exercise, and there’s a huge list of benefits -  improved joint health, better mobility, increased daily calorie expenditure, better aerobic fitness, and higher energy levels through the day. Therefore it’s something we should all aim to do as consistently as possible.

Do some strength training

This is going to increase the capability of all your key joints, improve your muscle size and tone, and make you feel more confident and empowered in your own body.

Due to how easily it can be adapted, it’s also a form of exercise that you can do for the rest of your life, and it’s only going to make you more robust as you age.

We should be looking to do full-body strength work at least twice a week. If you’re able to follow a well-rounded programme, this will help you consistently progress week by week. 

Eat a high protein, well-balanced diet

High protein to help support your strength, recovery, and muscle mass.

This complements all the benefits you’ll find from doing strength training on a regular basis.

The well-balanced element should consist of a high variety of fruit and vegetables, whilst ensuring we have a good ratio of high quality carbohydrates and fats.

Of course without forgetting the food that we enjoy, even if society has taught us that something is ‘naughty’ or ‘bad for you’ - there is nothing wrong with having anything if it’s in moderation.

Do some cardio training

Your energy levels and your stamina will benefit hugely if you improve your aerobic fitness level. It will also speed up your recovery if you have a bigger aerobic capacity.

This doesn’t have to be ‘hard’ cardio training all the time, but instead, it could be a light swim, cycle or jog. Even a brisk walk may be enough to elevate your heart rate to a level that will give you the benefits.

Aiming to get 30 minutes at least twice a week is a good place to start, you could also add it to the end of your strength sessions in the gym.

Prioritise sleep & rest

Don’t underestimate the importance of this. 

Sometimes it’s not always realistic to expect someone to have a consistent 7-8 hours on a regular basis - kids and work timetables don’t always allow for this.

But don’t underestimate the power of taking time off - from work, from an exercise routine, and just general day-to-day life.

It’s easy to be on the go continuously without realising you haven’t stopped.

So here’s your reminder to book something to look forward to, even if is just an afternoon!