Small changes, big impact!
Glorious 7 life hacks for more fitness and vitality - how to stay fit in everyday life!
A stressful everyday life, little time for sport and often an unhealthy diet - many people know the problem. But with a few simple life hacks, you can increase your fitness and well-being enormously. Here are seven effective tricks that you can implement immediately to be more vital, energised and fitter.
1. start your day with a 5-minute workout
Exercise immediately after getting up gets the circulation going, stimulates the metabolism and provides an extra portion of energy. Just five minutes is enough:
- 30 seconds squats
- 30 seconds of push-ups or wall push-ups
- 30 seconds Plank
- 30 seconds jumping jacks
- 30 seconds Mountain Climbers
This short session activates the muscles and releases endorphins - perfect for an energised start to the day!
2. exercise in everyday life - use every opportunity
There isn't always enough time for an extensive workout in the gym, but with small adjustments you can generally integrate more exercise into your everyday life - in addition to your regular training:
- Get off one stop earlier and walk the rest.
- Use phone calls to go for a walk.
- Do 10 squats or lunges while the coffee is going through.
- Set a timer to remind you every 30 minutes to get up and stretch briefly.
3. drink a glass of water before every meal
Many people confuse thirst with hunger. A glass of water before a meal helps to keep the body optimally hydrated and can also prevent excessive snacking. It also aids digestion and boosts the metabolism. If you want to get even more out of this routine, you can drink lemon water or warm ginger water in the morning - it really gets the body going!
How much water does the body need?
- Recommended daily amount: An adult should drink at least 1.5 to 2.5 litres of water per day - depending on body weight, activity level and climate.
- During intensive sport: the need for fluids increases. The body may need an additional 0.5 to 1 litre of water per hour of strenuous exercise.
- Signs of dehydration: Headaches, tiredness, concentration problems and dry skin can indicate a lack of water.
Normal tap water cannot usually fully cover the daily requirement of minerals, as the amounts of magnesium, calcium or sodium it contains depend heavily on the region. The rest is absorbed through food. In areas with soft water, the mineral content is often low. Mineral water without carbon dioxide is generally recommended.
4. meal prep - plan your healthy meals
A healthy diet is the key to more energy and performance. But it often fails due to a lack of time. The solution: Meal Prep! This way you can avoid unhealthy ready meals and snacks and ensure that you eat nutritious food throughout the day.
- Prepare healthy snacks such as vegetable sticks, nuts or boiled eggs.
- Cook larger portions of healthy dishes and freeze them.
- Take homemade protein bars or yoghurt with berries to the office.
5. the staircase instead of lift challenge
Climbing stairs is a perfect mini-workout for everyday life! Just 10 flights of stairs a day can improve your stamina and leg muscles. Make it a challenge: keep track of how many stairs you manage to climb each day and try to improve week by week.
6. HIIT instead of lengthy cardio - maximum efficiency
Short on time but still want to stay fit? Then try high-intensity interval training (HIIT)! Just 10-15 minutes of HIIT training burns more calories than 45 minutes of jogging.
A sample routine (repeat 3-4 times and you have an effective full-body workout in a short time):
- 40 seconds burpees - 20 seconds rest
- 40 seconds squat jumps - 20 seconds rest
- 40 seconds push-ups - 20 seconds rest
- 40 seconds high knees - 20 seconds break
7. don't forget regeneration - sleep & active recovery
Exercise and training are important, but without the right regeneration you will not be successful. So pay attention:
- 7-9 hours of sleep for optimal recovery.
- Foam rolling & stretching to relieve muscle tension.
- Yoga & meditation to reduce stress and relax the mind.
- A warm magnesium bath in the evening helps to relax the muscles and promotes better sleep.