When it comes to improving your health, exercising and hitting the gym often steals the spotlight. But it’s far from the whole picture. In fact, many powerful health habits have nothing to do with exercise at all but are still equally as important. Whether its the way you sleep or how you manage stress, these everyday non-exercise health habits can have a major impact on your well-being.
Non-exercise Health Habits #1 – Sleep
Hustle culture has been rising in popularity. While I understand the motivation behind dreaming big and crushing goals, sleep is often compromised in order to accommodate this.
Meta-analysis studies have shown that just one night of sleep loss can decrease endurance by the equivalent of running 1-2 miles less. This is essentially saying that getting a poor night of sleep and then going for a 6 mile run is equivalent to just going for a 4-5 mile run. Not only that, it was shown that subsequent workouts feel twice as hard. Lack of sleep is also linked to lower muscle mass.
I know it’s not easy, and I know that knowing the consequences of not getting enough sleep doesn’t make it easier. I personally struggle with sleep. Even when I do all the right things (like avoiding my phone and creating a dark, restful environment) I still find myself awake at the early hours of the morning struggling to get another few hours of rest in before my alarm is scheduled to go off. The culprit for me is an overactive mind.
Though I usually end my day physically very tired, I struggle to turn my mind off. I would not consider myself someone who meditates. But I have found in moments where I am struggling to turn my mind off that meditative type actions are helpful. Much like the old wives tale of counting sheep, I repeat a phrase in my head over and over until I eventually drift off to sleep. This phrase is usually something along the lines of ‘I am relaxed’. It may sound silly, but I have found it beneficial in my insomnia struggles. Sleep is just as important as your training session – don’t let all your efforts go to waste by skimping on sleep.
Non-exercise Health Habits #2 – Manage Stress
Stress is more than just a mental burden, it’s a full-body experience that can wreak havoc on your health over time. When stress becomes chronic, it doesn’t just affect your mood or focus; but it can also disrupt sleep, weaken the immune system, and make you feel like crap, both physically and mentally. Unfortunately, the body doesn’t know the difference between experiencing a car accident or just worrying over an upcoming event. Whether the stress is “real” or made up in your mind, the body reacts the same.
There are three main stress hormones in the body that get released when you are stressed, cortisol, epinephrine and norepinephrine. These three hormones prepare the body and muscles for an upcoming potential threat. When these hormones are released, muscle tension spreads across the body to prepare to fight against danger. Contracted and tense muscles have restricted blood flow which leads to lactic acid building. If this becomes chronic, it can lead to unnecessary muscle stiffness and pain which is most often presented in the body as headaches and back pain. Chronic stress can also lead to more serious physical attributes such as heart attack and stroke.
Health Habits #3 – Positivity
“Stay positive” -Coach Kubi
A positive outlook is more than just good vibes—it’s a powerful ally in your overall health and well-being. Research consistently shows that optimism and a hopeful mindset can reduce the risk of chronic diseases, strengthen the immune system, and even increase life expectancy. Cultivating gratitude, practicing mindfulness, and surrounding yourself with uplifting influences aren’t just mood boosters, they’re health strategies that can transform your life from the inside out.
According to a recent study completed by Harvard, humans attempt to find happiness in three ways.
- Doing good for other
- Do things you’re good at
- Doing things that are good for you
When you share with another gym member a strategy for a difficult climb you are doing good for others. This can foster social connection and lower stress, which are both linked to improved mental and physical health. Engaging in activities you’re good at, such as a favorite sport or hobby, can boost self-esteem. Finally, doing things that are good for you, like prioritizing sleep, taking time to manage stress and getting regular exercise helps build the foundation for long-term wellness.
According to the same study, 78% of those who are happy with their life report exercising at least three times a week, proving the correlation between regular physical movement and overall satisfaction with life. All of these behaviors not only enhance happiness but also reinforce healthy habits that sustain both body and mind.
Non-exercise Health Habits #4 – A daily win
I once came across the idea that to feel truly fulfilled each day, you need three distinct “wins”: one for your body, one for your mind, and one for your soul. These victories don’t have to come from the same activity—in fact, they’re often completely different and serve unique purposes.
Physical win examples
- Do your favorite type of movement
- Try out a new type of movement
- Take a cold shower
- Take a warm bath
- Stretch
- Apply a face mask
Mental win examples
- Read
- do a puzzle
- listen to a podcast or ted talk
- practice gratitude
Soulful win examples
- Plant a garden
- Watch the sunrise / sunset
- Spend time with friends
- Cook a nice meal
Each win feeds a different part of who you are, helping to create balance and a deeper sense of well-being throughout your day.
In a nutshell
At the end of the day, true health is more reps in the gym, it is shaped by the choices you make the other 23 hours of the day. Prioritizing sleep, managing stress, and cultivating a positive mindset are all powerful tools that support your fitness journey from the inside out. These non-exercise health habits may seem simple, but practiced consistently, they create a solid foundation for lasting well-being. So while your workouts matter, don’t underestimate the impact of non-exercise health habits, because that’s where real, sustainable health begins.