126 Quick Health And Fitness Tips

Do you know what's better than 3 fitness tips?

126 quick health and fitness tips in ONE post.

I wrote this list a couple of years ago but I've since given it a huge update and I want to share it with you.

Keep it somewhere safe so you can refer back to often and please, let me know in the comments below if there's anything I should add.

Here are your new 126 quick health and fitness tips revised and ready.

Enjoy!

Move often
Movement is a skill. Good movement takes practice
Mobility before stability.
Move in different directions and different speeds
Train movements for the most part (the body is a complex, dynamic SYSTEM)
Push
Pull
Squat
Hinge
Lunge
Lift
Brace
Rotate
Carry
Grip
Hold
Drag
Climb
Crawl
Roll
Balance
Jump
Hop
Bound
Throw/catch
On two legs, and one
Learn to march and skip
Move sideways
Move backwards
Walk daily
Swim
Run
Sprint
Running and sprinting are not the same thing
Callisthenics
Play different sports
Play
Smile
Laugh
Relax more
Read more
Breathe deeply and slowly
Practice meditation/mindfulness
Do crosswords/learn a language (it’s good for the brain)
Sleep at least 8 hours each night
Have a wind-down pre-sleep routine
Switch your phone off
Take power naps
Sit differently
Get away from your desk often
Drink more water
Eat more vegetables
Eat breakfast
Eat enough
Eggs are not bad for you
Supplements aren’t magic
Invest in your health
Fasted Training, Low Carb and Detoxes are largely overrated
Balanced nutrition = 90% healthy choices + 10% having a life
Take your shoes off
Strengthen your feet
Wash your hands
Take the stairs
Go outside often
Have a morning ritual
Do cardio (aerobically fit people live the longest and have a better quality of life)
Intervals are hard but time-efficient (perhaps not the best option for beginners)
Work on mobility maintenance DAILY
Healthy joints need movement
Get strong in the stretch
Mobility = flexibility + CONTROL
Flexibility, without control is risky
Static stretching is overrated (but also works)
Stability is not strength (you need both)
Strength is functional
Strength is protective
Strength is relative
Train to become robust
Use different implements (barbell/dumbbell/kettlebells etc)
Train for Power
Train velocity
Ground-based to standing
Bodyweight before added resistance
Light before heavy
Slow before fast
Bilateral before unilateral
Stable before unstable
If it’s painful, don’t do it
If you’re injured, do what you can (within recommended guidelines). For example, can you modify an exercise or train around an injury? Can you train anything at all?
Question the need for ‘correctives'
Your trainer or coach cannot ‘correct' or rehab you
Your physical therapist very likely cannot get you strong
Do the basics well
Do less, better (80:20 Rule)
Large movements
Full ROM
Perfect technique always
If you don’t know what perfect technique is, seek out a good strength and conditioning coach
If you’re new to training, seek out a good strength and conditioning coach
Good strength and conditioning coaches aren’t cheap, and cheap ones aren’t good
Have S.M.A.R.T. goals (successful people do)
Have a plan
Firm goals, flexible methods
Keep a training diary
Track progress, and progress appropriately
Manage training fatigue
Manage stress from all areas of life
Change/tweak your program every month or so (in general – advanced trainees may need more variation)
Strategic exercise and load variation (pretty much sums up periodisation)
One size does not fit all (re. exercises and plans)
Consistency is key
Consistency > intensity
Ask for a spot
Share your equipment
Put your weights away
Build your team (people with a strong social support network perform better)
Join a group or train with friends (social dynamics matter)
Take time away from training once in a while
Take holidays
Work + Rest = Success
Fitness is simple, not easy
Show up, do something
Do what you enjoy, or enjoy what you do
Accumulate small wins
Focus on process, not outcomes
Aim for progress, not perfect