25 Tips for a Healthy Mind & Body

I used to be that person who started her diet or training “tomorrow.” But in recent years, the power of Nike’s famous slogan, “Just Do It” has resonated. An over-thinker to the core, I learned to stop analyzing and just put one foot in front of the other toward a small healthy goal. I remember days with only few hours of sleep, rushing to drop the baby at daycare then off to hours worth of boardroom meetings. My mind was so active with the stress of getting through the day, I always thought I was too busy to take care of myself.

Yes. Many of us are incredibly busy.

Yes. Schedules are chaotic, stressful and over-packed.

And yes. We don’t have enough time in the day to accomplish everything.

But taking care of myself is now an non-issue. A plant-based diet becomes routine, but finding time during a hectic day to exercise or meditate can be challenging. So, we’ve created a list of 25 ideas on how to jump-start your mind and body activity level. Like our Clean Eating tips post, this is meant to be a brainstorm of ideas. Choose one or two things to add to your routine. Then try others. Sooner or later, like me, you will find this isn’t a chore but an easy way to make your life a little healthier.

Healthy Body

1. Wake up 20 minutes earlier and walk, run or insert activity for 15 minutes.
2. Start a walking group at work for before work or during lunch.
3. Schedule a catch up meeting at work over lunch and walk.
4. Sit on a ball at your desk to develop more core strength.
5. Create a circuit  and do it with your kids every few days.
6. Create a family routine – walk, run or bike daily.
7. Enjoy kid activities: use the monkey bars, run around a high school track or walk miles at a zoo
8. Do push ups and triceps dips every morning and evening, add jumping rope a few times a day.
9. Buy hand weights and keep them in a high traffic area of your house or office.
10. Watch the first 15 minutes of your favorite show doing a sequence of weights or squats/lunges.
11. Take lessons (tennis, golf, dancing, skating) with colleagues or friends to make it social.
12. Keep a pair of sneakers and socks in the car, so impromptu walks or runs can be fit in between appointments and meetings.
13. Buy a pair of light and flimsy sneakers, so they can easily be thrown in a purse or backpack.

Healthy Mind

14. Download the Headspace app to start mini-meditations.
15. If you can’t find 10 minutes, sit in your car before work/busy day and listen to meditation/guided imagery on CD/iTunes.
16. Make yourself read something non-work related for 5-minutes a day to relax.
17. Start a non-digital habit, read, color, play solitaire or another new and easy activity in your life that can help bring calmness.
18. Take a walk and listen to Pandora’s Deepak Chopra station.
19. Learn alternate nostril breathing, Pranayam, for de-stressing techniques to calm the mind
20. Keep a box of crayons or markers in your desk or kitchen drawer. Use them to doodle when you feel a little stress.
21. Practice being mindful with everyday activities. Notice your senses while brushing teeth and standing in line.
22. Carry a mini-notebook and journal for five minutes a day.
23. Take a 5-minute break to take still-life photos, noticing the beauty surrounding your world.
24. End your night alone or with others thinking about gratitude. Note one part of the day that filled you with joy.
25. Accept your day and thoughts, the good and the bad. Don’t judge, just think about how to move forward productively.

What motivates you to be active – mentally or physically?

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  1. I absolutely love this! It’s like you are in my mind and know exactly what I need. This is super helpful and I am going to try that app and listen to Pandora. Most of the time though I’m with my kids on a walk so it’s hard to tune out to them!
    Kristen recently posted…How Owning a Kitten is Sort of Like Having Another a Baby

    • I love listening to meditation/mindfulness channels on Pandora (especially Deepak Chopra), but if you can’t, try and find a few days a week when you might be alone in the car and arrive early to mediate (use the Headspace app) for a few. I’m glad you liked the post. You know I love coming up with these tip posts. It’s so fun to find new things.

    • I really like number 25, being mindful. I often go throughout my day almost on autopilot. I frequently find myself asking what was I getting ready to do or why am I in this room. I think I need to slow down and experience life rather than just going through the motions.
      Pamela Lipscomb recently posted…Stop a Cough Naturally – 12 Home Remedies

      • TOTALLY. I used to rush through the day, too. I missed so many different avenues for beauty and joy because of it. Even just taking a few moments here and there can help lower stress level and increase gratitude in our lives. Have a wonderful weekend. Thanks for stopping by.

  2. Great tips. I just recently found out about Headspace, but didn’t know there was a Chopra channel on Pandora, which I just found, so thank you.
    Jennifer recently posted…Don’t Give Up

    • Yes, I love the Deepak Chopra channel on Pandora. There are other meditation/mindfulness ones, too. I love to listen to them as I’m walking especially in the morning when I’m still a little sleepy.

  3. Such wonderful suggestions. I’m certaining sharing.
    Sheryl recently posted…Unscheduled Time | Self Care Saturday

    • Thanks for sharing, Sheryl. I love gathering tips and finding new ones to enjoy. It makes living healthy actually a lot of un.

  4. Congrats on finding a method that works for you to maintain your health. And you make a great point about hectic schedules and the need to find a balance in the midst of it all.

    • Yes. Truth be told, life is busy and we’re all stressed. I’ve found that taking a little bit of time here and there to focus on a little zen really helps.

  5. Great tips, Sheryl. I love gathering tips and finding new ones to enjoy.

  6. Great post! Pretty Caryn. Wellness is the way! I like your comment about doing some weights or, as I do, riding the elliptical cross trainer, while watching TV. Your attention goes off the ‘pain’ angle and so the exercise becomes more ‘habitual’ or automatic. That’s a really good thing for learning and repeating. Thanks for a tremendous blog. GD.
    Geoff Dodd recently posted…Diabetes Treatment Guidelines

  7. Michelle J.

    I love the idea of sitting on a ball at your desk.

    • Did you get a chance to try sitting on a ball at your desk? They actually make chairs like it now, too…but that is a bit pricier. Happy healthy Thursday. I hope you are having a great day.

  8. What a great list. Copy-pasting into my Evernote! So easy to just get overwhelmed with being a mom, working and getting that mind-body balance at the same time. Your list is very therapeutic.
    ~Nat (

    • Thank you for being so supportive. I’m really happy that you love these lists. Can you tell I’m a to-do / aka list person? I can’t wait to check you out, too. xoxo

  9. I love the list you put here in your blog post. Thanks for sharing everything with us. I always believe that to have a happy and healthy life, we have to keep our mind and body healthy. I always run in the morning with my dogs. It keeps me fit and my pets as well. A good morning start is definitely the best that we can do. Starting the day right is the key I think. Well, of course, being consistent too. Do you agree?

    • HI. YES, I totally agree about having a morning routine/regimen that focuses on positivity is incredibly helpful to start and keep the day out right. Just like anything else, it creates momentum and puts you in a good mood, which encourages the day to continue that way. My AM routine isn’t always the same, but I try to do things that make me happy and want to jump out of bed. I do this for my son, too. Have a wonderful weekend.

  10. Great post..nice work..keep it up.

  11. I hate to exercise. I always have. I believe I make out to be so big in my head that I don’t do it at all. There is a saying, “How do you eat an elephant? One bite at a time!” Thanks for these helpful tips. There a lot of things I can incorporate into my daily activities.

    • I’m so glad you liked the list. I agree with you…if you make exercise or eating too big of a chore, it doesn’t get done. So, I believe in taking small steps…and making it easy or fun.

  12. Hi, Caryn! Oh, the list is so good. I love that you have included the tips on a healthy mind. In my case, I love meditating, listening to music, and traveling alone. Xoxo.

  13. !There are many good reasons to be an active. British Columbia university research the regular aerobic exercise is good for your heart and your sweat glands pumping. The Regular exercise exercise helps memory and thinking through both direct and indirect means.

    • YES…it’s so important to be active for both the mind and body. Research support disease prevention properties, too. Thanks for stopping by and sharing your intel.

  14. Good post. Apart from the above, another nice idea is to do a mix of cold and heat exposure, since its beneficial to both mind and body. Take a sauna, then afterwards jump into a cold lake, or take a cold shower. Its refreshing, and can definitely make you feel “high”.

    • What a GREAT idea. Thank you for sharing. While I love supporting local small gyms, I also like that the bigger ones often have saunas to make this a reality. Hope all is well.

  15. Hi! The tips included below helped me recover from my anxiety. I start the day by praying. I eat healthy foods, I take a walk, and do the chores inside the house. I hope that I can sustain this till the end. Thanks for this. Xoxo.

  16. It is an awesome post. 1, 9, 17 and 25 are badly needed for me. I think other one is helpful but those four are more useful. Thanks for the post.

  17. Meditation is a good exercise to keep your mind healthy.
    Amazer Me recently posted…Law of Attraction and Relationships: From A to Z

  18. Excellent. Absolutely loved reading and very helpful at the same time

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