Fitness experts reveal the daily habits that had the greatest impact on their health

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

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

‘Mini runs are a great way to boost cardiovascular health’

Dr Brad Schoenfeld, a professor of exercise science at Lehman College in New York and a world-leading researcher on muscle growth

If you’ve ever read a scientific study on strength training, there’s a high chance Dr Brad Schoenfeld’s name is at the top – he has published more than 400 papers. And, as might be expected, he kicks our interview off by telling me: “I don’t think anything gives you the bang for your buck that resistance training does on an overall health basis.

“…the number one reason people don’t engage in resistance training is because they make the excuse that they don’t have the time. But it really only requires two 30-minute sessions per week to make huge improvements. We’ve done research in our lab that has shown this.”

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.

“Something I’ve become more cognisant of is cardiovascular exercise and my step count,” he says. “I take long walks with my dogs – 10,000 steps per day isn’t a magic number, but I think it’s a good goal.

“I 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’s helped my cardiorespiratory system.

“When 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’s been really beneficial.”

Regular movement and mobility work were part of several fitness experts’ daily plans (Alamy/PA)

‘It’s all about steps and reps’

Darren Ellis is a fitness coach and mobility specialist with more than two decades of experience

“For me, it’s steps and reps,” Ellis tells me. “Throughout the day, I try to accumulate as much movement as possible.”

For him, this means plenty of steps (“7,000-plus per day for general health, 10,000-plus per day for better body composition”) and squeezing in bodyweight strength training exercises where he can.

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.

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 – bouncing on the trampoline with his daughter, practising handstands or balancing on kerbs.

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.

‘Consistency beats intensity every time’

Dan Lawrence is a performance coach and founder of Perform365

People assume those immersed in the world of health and fitness follow “perfect” 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.

“The people who stay in shape year after year aren’t usually the ones with the most motivation, they’re the ones with the best habits,” he explains. “Consistency beats intensity every time. Focus on doing the basics exceptionally well and the results take care of themselves.”

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.

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.

“It’s nothing revolutionary, but these small decisions, repeated daily, have a far greater impact than occasional bursts of motivation,” Lawrence says.

‘I never skip a warm-up – and prioritise sleep’

Patrick James is head coach at MARCHON Victoria gym

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.

“When I’m feeling tired, I’ll always complete my warm-up and a few warm-up sets before deciding whether to continue,” he tells me.

“More often than not, once I’m warm, I feel much better and I’m able to complete the session as planned. If I still feel physically or mentally drained after warming up, that’s usually my cue to end the session and prioritise recovery instead.”

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.

James also uses several tools to calm himself before bed and improve his sleep quality.

“One of the simplest and most effective ways to calm yourself before bed is to focus on breathing through your nose,” he says. “Nasal 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.”

To encourage this, James uses mouth tape and a nasal strip. He also journals before heading to bed.

“Journaling is a habit I’ve maintained for many years and, outside of therapy, it’s probably had the greatest positive impact on my mental health,” he says.

“I’ll reflect on both the positive and negative events of the day before writing down three things I’m grateful for. This helps me maintain perspective and find something good in every day, regardless of how difficult it may have felt.

“Over time, this consistent practice of gratitude has reshaped my mindset and had a noticeable positive impact on my day-to-day mood and outlook.”

Walking after meals can help regulate blood sugar levels and reduce your risk of type 2 diabetes (PORNCHAI SODA – stock.adobe.com)

‘Meal-planning and postprandial walks’

Ollie Thompson is a personal trainer and WellToLead founder

“When I have time, I try to follow a large meal with a relaxed walk,” says personal trainer Ollie Thompson. “Known as a postprandial walk, evidence shows this can reduce your post-meal blood sugar spike and reduce that ‘food coma’ feeling you may experience.

“It 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.”

Thompson’s second habit for lasting health benefits is pre-planning his meals for the week ahead – and prioritising protein and fibre.

“Before I think about carbs, calories, sides or anything else, I decide what protein and fibre sources are going into each meal,” he explains. “It 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.

“By 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.”

‘Don’t underestimate the power of walking – and breathwork’

Matt van Mol-Jones is a personal trainer and co-founder of Strong Band

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.

He also uses a few sets of resistance band exercises – banded pull-aparts, banded glute bridges and banded hip flexor distractions – to counteract the effects of sitting down for much of the day.

The final daily habit he finds helpful is breathwork sessions lasting as little as two minutes.

“This does two things,” van Mol-Jones says. “It 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.”

‘Recovery is key – and less is more’

Nadia Collins is a personal trainer and owner of NDC Fitness in Brighton

“The one thing I do every day to stay in shape isn’t actually exercise – it’s prioritising recovery,” says personal trainer Nadia Collins. “Whether 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 – but essential.”

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

“People assume that because I’m a PT I’m endlessly motivated and programme my own sessions,” Collins says. “The reality is, I’m 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.”

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.

“For me, two or three strength sessions per week is the sweet spot, with at least a full day’s rest between them,” she says. “Since making that change, I’m regularly hitting PBs every 12 weeks – 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.”

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