Deb Lowther: Family on the Run


5 Healthy Morning Habits to Start the New Year

Small Changes You Can Maintain All Year Long

Get a great start to the New Year |

It’s the start of a new year, a clean slate and a fresh start. It is January and there is no better time than today – right now – to make some small adjustments and create simple new healthy morning habits that you can maintain all year long.

No major changes are needed – you already have the basics covered – open eyes, get out of bed, one foot in front of the other. However, there are a few little things you can do to help your body wake up a little faster, a litter more refreshed and get through your day ahead with a little more bounce in your step.  A fresh start to the new year that includes feeling refreshed every day, motivated and doing your body good, that’s a New Years Resolution everyone can get in on.

No gym membership or mega watt blender required. No diet or exercise routine to commit to. Just simple enhancements to your morning routine to get your day off to a healthier start.

Add 15 Minutes

Start your day 15 minutes earlier and don’t hit that snooze button! Take those 15 minutes just for you. Use them wisely - read the paper, get a glass of water, eat a banana, touch your toes - and the rest of your day will unfold with a little less stress.

Drink Water

Fill up on water first. Get a head start on the recommended 6-8 glasses of water a day by having a couple right when you get out of bed. Before coffee and before that bagel try to drink a glass or 2 of water first. Your body is 70% water, your muscles are 75% water and your blood is 82% water so you can see, your body needs water! Water will get your metabolism going, hydrate you, help your body flush out toxins, and get your brain in gear for the day ahead.


Morning people may literally ‘jump’ out of bed, but the rest of us need a little time to get the limbs moving. Start your day with a morning stretch.  A yoga app such as Yoga Studio is great for proving a 10 minute routine that will have you touching your toes and bending sideways even before coffee. Stretching is proven to increase flexibility and blood flow, improve joint mobility and decrease risk of injury while sprinting through the rest of your day.

Eat Something

I know you have heard that breakfast is the most important meal of the day, but it really is.  Making sure each and every morning includes something healthy to eat is key to being more productive and focused and has shown to increase your likelihood of making better food choices throughout the rest of the day.  Reach for Greek yogurt, whole grain toast, fruit and hard boiled eggs - all quick, easy and can take on the go. 

Set Intentions For the Day

Or jot down a list of To-Do items. Having a goal or a set of goals for the day gives you purpose and motivation to be productive and more focused. Starting your day of with a plan in mind sets you in the right direction and who doesn’t love striking those items off your to do list at the end of a successful day?

These are not ground breaking, life altering changes that you can make for a fresh start to the new Year, but they will certainly enhance your health. No need to give up anything, buy into anything or participate in miracle diets. Simply adding 15 minutes, a glass of water, a stretch, a yogurt and a goal to your morning will start of your day with a more energetic step!

Here’s to a happy (& healthier) New Year!

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