{"id":847900,"date":"2026-08-08T11:06:14","date_gmt":"2026-08-08T11:06:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/847900\/"},"modified":"2026-08-08T11:06:14","modified_gmt":"2026-08-08T11:06:14","slug":"fitness-experts-reveal-the-daily-habits-that-had-the-greatest-impact-on-their-health","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/847900\/","title":{"rendered":"Fitness experts reveal the daily habits that had the greatest impact on their health"},"content":{"rendered":"

There is no one-size-fits-all fitness solution, but learning from the habits of fitness experts<\/a> \u2013 who happen to be in excellent nick themselves \u2013 feels like a good place to start<\/a>. Success leaves clues, after all. <\/p>\n

Each week, I interview expert trainers<\/a>, coaches, researchers, academics and athletes who are used<\/a> to advising others on how to get in shape. But recently, I\u2019ve started flipping the script and asking which of their daily behaviours deliver the greatest return on investment. You can find their answers below.<\/p>\n

\u2018Mini runs are a great way to boost cardiovascular health\u2019<\/p>\n

Dr Brad Schoenfeld<\/a>, a professor of exercise science at Lehman College in New York and a world-leading researcher on muscle growth<\/p>\n

If you\u2019ve ever read a scientific study on strength training, there\u2019s a high chance Dr Brad Schoenfeld\u2019s name is at the top \u2013 he has published more than 400 papers. And, as might be expected, he kicks our interview off by telling me: \u201cI don\u2019t think anything gives you the bang for your buck that resistance training does on an overall health basis.<\/p>\n

\u201c…the number one reason people don\u2019t engage in resistance training<\/a> is because they make the excuse that they don\u2019t have the time. But it really only requires two 30-minute sessions per week to make huge improvements. We\u2019ve done research in our lab that has shown this.\u201d <\/p>\n

Through regularly lifting weights, Dr Schoenfeld says he is in better shape now, in his sixties, than he was before he started at 22. His second daily habit, however, is not related to strength training. <\/p>\n

\u201cSomething I\u2019ve become more cognisant of is cardiovascular exercise and my step count,\u201d he says. \u201cI take long walks with my dogs \u2013 10,000 steps per day isn\u2019t a magic number, but I think it\u2019s a good goal. <\/p>\n

\u201cI also generally try to put in some higher intensity intervals. I might do four or five mini runs for 30 seconds during my daily walks, and I certainly think that\u2019s helped my cardiorespiratory system.<\/p>\n

\u201cWhen I first did it, I was a little winded, but I can walk forever now. I travel a lot, and now I can walk for two or more hours and never feel it. So from a functional standpoint, it\u2019s been really beneficial.\u201d <\/p>\n

Read more: Do these three things each week to be fitter than most Brits<\/a><\/p>\n

\"RegularRegular movement and mobility work were part of several fitness experts\u2019 daily plans (Alamy\/PA)<\/p>\n

\u2018It\u2019s all about steps and reps\u2019<\/p>\n

Darren Ellis<\/a> is a fitness coach and mobility specialist with more than two decades of experience<\/p>\n

\u201cFor me, it\u2019s steps and reps,\u201d Ellis tells me. \u201cThroughout the day, I try to accumulate as much movement as possible.\u201d<\/p>\n

For him, this means plenty of steps (\u201c7,000-plus per day for general health, 10,000-plus per day for better body composition\u201d) and squeezing in bodyweight strength training exercises where he can. <\/p>\n

Examples of suitable exercises include squats, lunges, press-ups and mobility drills. He likes to pick one exercise for the day and do a set of 10-20 repetitions every hour or two, breaking up longer stints at his desk. <\/p>\n

Ellis adds that there is also a lot of value in physical chores such as gardening, mowing the grass, cleaning and general DIY, as well as play \u2013 bouncing on the trampoline with his daughter, practising handstands or balancing on kerbs. <\/p>\n

In short: movement is movement, and there are plenty more ways to squeeze it in than simply spending an hour in the gym or running. <\/p>\n

Read more: There\u2019s a new golden rule for strength training \u2013 expert coaches reveal everything you need to know<\/a><\/p>\n<\/p>\n

\u2018Consistency beats intensity every time\u2019<\/p>\n

Dan Lawrence is a performance coach and founder of Perform365<\/a><\/p>\n

People assume those immersed in the world of health and fitness follow \u201cperfect\u201d routines. But this is not the case, or even the aim, performance coach Dan Lawrence says. Instead, he has built a sustainable framework which means his default behaviours leave his health in a good place. <\/p>\n

\u201cThe people who stay in shape year after year aren\u2019t usually the ones with the most motivation, they\u2019re the ones with the best habits,\u201d he explains. \u201cConsistency beats intensity every time. Focus on doing the basics exceptionally well and the results take care of themselves.\u201d<\/p>\n

And what are these basics? Aim to move your body every day, protect your sleep, prepare meals in advance, keep nutritious snacks handy at all times, schedule exercise into your diary like a work meeting, commit to regular mobility work, prioritise sleep and stay hydrated, Lawrence lists. <\/p>\n

This is an overwhelming prescription to begin with. But if you can gradually add any of these behaviours into your life, they will benefit your health, energy levels and more. <\/p>\n

\u201cIt\u2019s nothing revolutionary, but these small decisions, repeated daily, have a far greater impact than occasional bursts of motivation,\u201d Lawrence says. <\/p>\n

Read more: Do this for three months and transform your fitness for years<\/a><\/p>\n<\/p>\n

\u2018I never skip a warm-up \u2013 and prioritise sleep\u2019<\/p>\n

Patrick James is head coach at MARCHON Victoria gym<\/a><\/p>\n

This might sound counterintuitive for a consistent fitness routine, but MARCHON Victoria head coach Patrick James treats his warm-ups as essential and his training as optional. The rationale behind his approach makes a lot of sense.<\/p>\n

\u201cWhen I\u2019m feeling tired, I\u2019ll always complete my warm-up and a few warm-up sets before deciding whether to continue,\u201d he tells me. <\/p>\n

\u201cMore often than not, once I\u2019m warm, I feel much better and I\u2019m able to complete the session as planned. If I still feel physically or mentally drained after warming up, that\u2019s usually my cue to end the session and prioritise recovery instead.\u201d<\/p>\n

This, he adds, is because fatigue and feeling tired are not the same thing. We may swerve our session altogether if we feel a bit tired. But knowing we just have to do the warm-up, rather than the whole workout, could provide the low-hanging fruit that gets us through the gym door. <\/p>\n

James also uses several tools to calm himself before bed and improve his sleep quality. <\/p>\n

\u201cOne of the simplest and most effective ways to calm yourself before bed is to focus on breathing through your nose,\u201d he says. \u201cNasal breathing influences the autonomic nervous system, helping shift the body into a more parasympathetic state. This can lower your heart rate, promote relaxation and help you fall asleep more quickly.\u201d<\/p>\n

To encourage this, James uses mouth tape and a nasal strip. He also journals before heading to bed. <\/p>\n

\u201cJournaling is a habit I\u2019ve maintained for many years and, outside of therapy, it\u2019s probably had the greatest positive impact on my mental health,\u201d he says. <\/p>\n

\u201cI\u2019ll reflect on both the positive and negative events of the day before writing down three things I\u2019m grateful for. This helps me maintain perspective and find something good in every day, regardless of how difficult it may have felt. <\/p>\n

\u201cOver time, this consistent practice of gratitude has reshaped my mindset and had a noticeable positive impact on my day-to-day mood and outlook.\u201d<\/p>\n

Read more: Our bones have never been weaker \u2013 but here\u2019s what you can do about it<\/a><\/p>\n

\"WalkingWalking after meals can help regulate blood sugar levels and reduce your risk of type 2 diabetes (PORNCHAI SODA – stock.adobe.com)<\/p>\n

\u2018Meal-planning and postprandial walks\u2019<\/p>\n

Ollie Thompson is a personal trainer and WellToLead<\/a> founder <\/p>\n

\u201cWhen I have time, I try to follow a large meal with a relaxed walk,\u201d says personal trainer Ollie Thompson. \u201cKnown as a postprandial walk, evidence shows this can reduce your post-meal blood sugar spike and reduce that \u2018food coma\u2019 feeling you may experience. <\/p>\n

\u201cIt can also reduce the likelihood of bloating, regulate blood pressure and, particularly in the evening after dinner, help improve sleep quality. Not to mention it gets my step count up, which brings with it a host of physical and mental benefits.\u201d<\/p>\n

Thompson\u2019s second habit for lasting health benefits is pre-planning his meals for the week ahead \u2013 and prioritising protein and fibre. <\/p>\n

\u201cBefore I think about carbs, calories, sides or anything else, I decide what protein and fibre sources are going into each meal,\u201d he explains. \u201cIt sounds almost too simple to matter, but it has worked wonders in helping me ensure meals are nourishing and align with my health and fitness goals. <\/p>\n

\u201cBy pre-planning and often bulk cooking some of my meals too, it keeps nutrition under control while also helping make my weekly food shop easier and more affordable.\u201d<\/p>\n

Read more: I tried the daily workout Helen Mirren\u2019s used for her \u2018whole life\u2019<\/a><\/p>\n<\/p>\n

\u2018Don\u2019t underestimate the power of walking \u2013 and breathwork\u2019<\/p>\n

Matt van Mol-Jones is a personal trainer and co-founder of Strong Band<\/a> <\/p>\n

Level four strength and conditioning coach Matt van Mol-Jones aims to dedicate 30 minutes each day to walking. This might not deliver the 10,000 steps per day goal put on a pedestal by many fitness trackers, but for someone who is currently travelling around Australia in a campervan, he says it has proved invaluable in helping his body feel better after long stints at the wheel. <\/p>\n

He also uses a few sets of resistance band exercises \u2013 banded pull-aparts<\/a>, banded glute bridges<\/a> and banded hip flexor distractions<\/a> \u2013 to counteract the effects of sitting down for much of the day. <\/p>\n

The final daily habit he finds helpful is breathwork sessions lasting as little as two minutes. <\/p>\n

\u201cThis does two things,\u201d van Mol-Jones says. \u201cIt helps me reduce rib flaring and shallow breathing that can cause back pain for me, and it also helps me re-centre and gain perspective, particularly on stressful days. This de-stressing means I don’t make emotion-led health decisions like skipping exercise, reducing movement or emotion-led eating.\u201d<\/p>\n

Read more: This is what happened when I took the RAF fitness test<\/a><\/p>\n<\/p>\n

\u2018Recovery is key \u2013 and less is more\u2019<\/p>\n

Nadia Collins is a personal trainer and owner of NDC Fitness<\/a> in Brighton<\/p>\n

\u201cThe one thing I do every day to stay in shape isn’t actually exercise \u2013 it’s prioritising recovery,\u201d says personal trainer Nadia Collins. \u201cWhether it’s a training day or a rest day, I make sure I eat well, fuel my body properly, stay hydrated and get plenty of sleep. Boring, I know \u2013 but essential.\u201d <\/p>\n

On top of this, she trains at a gym specialising in small-group strength training sessions for women over 40 \u2013 a decision that has made her both a fitter human and a better coach. <\/p>\n

\u201cPeople assume that because I’m a PT I’m endlessly motivated and programme my own sessions,\u201d Collins says. \u201cThe reality is, I\u2019m not and I don’t. I need the accountability of having booked and paid for a session. And just because I’m a coach, that doesn’t mean I don’t need coaching too.\u201d<\/p>\n

When Collins first joined this gym two years ago, she would go five times per week. But she has since dropped this to two or three weekly strength training sessions, complemented by jogs along Brighton seafront, sea swims and spending plenty of time outdoors. Perhaps surprisingly for many, this stripped-back approach has delivered an uplift in her performance. <\/p>\n

\u201cFor me, two or three strength sessions per week is the sweet spot, with at least a full day’s rest between them,\u201d she says. \u201cSince making that change, I’m regularly hitting PBs every 12 weeks \u2013 most recently a 100kg deadlift at a bodyweight of around 65kg. I genuinely don’t think I’d have achieved that if I hadn’t turned up the recovery dial.\u201d<\/p>\n

Read more: I tried \u2018Spider-Man\u2019 Tom Holland\u2019s 20-minute bodyweight workout \u2013 it\u2019s a superhero crash course<\/a><\/p>\n