Health and Fitness September 2025

[Lady Maverick]

Here are 10 healthy habits to form, based on widely recognized health principles:

1. Eat a Balanced Diet: Prioritize whole foods like vegetables, fruits, lean proteins, whole grains, and healthy fats. Aim for variety and moderation to ensure nutrient diversity.
2. Stay Hydrated: Drink adequate water daily (around 8-10 cups for most adults, adjusted for activity and climate) to support bodily functions and energy levels.
3. Exercise Regularly: Engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly, plus strength training twice a week.
4. Prioritize Sleep: Aim for 7-9 hours of quality sleep per night to support physical recovery, mental clarity, and immune function.
5. Manage Stress: Practice stress-reduction techniques like meditation, deep breathing, or yoga to maintain mental health and reduce cortisol-related issues.
6. Limit Processed Foods and Sugars: Reduce intake of ultra-processed foods and added sugars to lower the risk of chronic diseases like diabetes and heart disease.
7. Practice Good Hygiene: Wash hands regularly, maintain oral health with brushing and flossing, and keep up with routine medical check-ups.
8. Stay Socially Connected: Foster meaningful relationships to support mental and emotional well-being, reducing risks of loneliness-related health issues.
9. Limit Alcohol and Avoid Smoking: Keep alcohol consumption within moderate limits (if at all) and avoid smoking to protect long-term health.
10. Stay Active Mentally: Engage in activities like reading, puzzles, or learning new skills to keep your brain sharp and reduce cognitive decline risks

[Kittykatt]

Thank you for starting us for September, Lady M, and for the very helpful 10 healthy habits list.

This has reminded me that, having gone to the trouble of pulling out my light box from it's summer hiding place, I need to plug into. And start using it every morning! Once it's all set up it's easy for me to remember to use it each morning, as I just switch it on for my usual 30 mins be bible reading/ giving the cats their morning treats/ CUOP here etc.

So this month's habits will once again be doing my pelvic floor exercises, drinking my water and 30 minutes light box each morning

[Kittykatt]

Monday:
I've done my exercises for today: 1 heart

It's still early in the morning, so I'll record today's water intake tomorrow

( 5r5tgftfgv 3v ce33cdvxç. - Matilda's input! )

I'm setting up my lightbox, so I'll count today even if I don't manage quite 30 minutes (as t least the intention was there!) 1 heart

[Lady Maverick]

Health & Fitness habits =
Sleep = 7hr 7min average in September. Goal is 7-9 hours
Hydration = 120oz+
Food tracking = 423 days logging
__ Calories = ____ average in September. Goal is <1200
__ Protein = __% average in September. Goal is >36%
__ Fruit/Vegetable servings = __ average daily in September. Goal is >5
__ Steps = ____ average in September. Goal is >6k.
__ Hours of moving my body = __ hours a day average in September. Goal is >9
__ Exercises = __ Goal is >7
Weight change -0.8 in September average weight compared to August average

After reviewing my data from the past year, I've decided to adjust my goals for September. My body doesn't lose weight unless I keep my calories below 1200, which makes it a challenge to balance low calories with meeting my other nutritional goals. I'm also tracking fiber intake, aiming for 22g daily to meet 100% of the recommended amount. For other vitamins and minerals, I check a 30-day nutritional report and meet the RDA, except for choline (96%). The best way I've found to increase choline is by eating two eggs daily and liver once a week.I’m not sure how to improve it further; it’s an ongoing learning experience.

Yesterday, I managed a 30-minute brisk walk with swinging arms. It wasn't easy, but I got through it, and my goal is to make this walk a daily habit whenever possible.

[Harriet]

Top of the charts!

[Bama]

Thank you for this thread.
All listed are goals of mine but I need something quick that I will stick to so I’m copying kitty’s pelvic exercises. Even Matilda joining in lol.

Day 1 in the books.

[Kittykatt]

Thank you for the encouragement, Harriet and Bama!

Tuesday:
I've done my exercises for today: 2 heart

Yesterday I drank 8 glasses of water : 1 heart

I've done 30 minutes with the lightbox: 2 hearts

[Lady Maverick]

Health & Fitness habits =
__ Sleep = 6hr 49min average in September. Goal is 7-9 hours
Hydration = 120oz+
Food tracking = 424 days logging
__ Calories = 1521 average in September. Goal is <1200
__ Protein = 29% average in September. Goal is >36%
Fruit/Vegetable servings = 7 average daily in September. Goal is >5
Steps = 6056 average in September. Goal is >6k.
__ Hours of moving my body = 7 hours a day average in September. Goal is >9
Exercises = 11 Goal is >7
Weight change -0.3 in September average weight compared to August average

[Nancy]

Got my steps in today.

[Bama]

20 Kegels