Thanks to the rise of click-bait titles across all social media platforms, life hacks seem to be getting more absurd and less helpful with each passing day. Most of these fitness hacks rely on snappy video editing designed for fast (and often mindless) consumption. These fitness hacks are either impossible to carry out or unsustainable over the long run.

Luckily, when it comes to biohacks for health, there’s more research and diligence involved than gimmicky TikTok videos. We believe in small and sustainable changes that add up to a meaningful difference over time.

We’ve been collecting strategies and tips for self-optimisation through food, sleep, exercise, and diet for quite some time now. Here’s a list of our favourite biohacks that will transform your body and make your life better.

 

1. WORK OUT CONSISTENTLY

Studies show that establishing and sticking to a routine works best when you work out in the morning. Of course, not everyone is a morning person, and that’s okay. As long as you’re not exercising right before bed and staying consistent, you can get more out of each workout.

 

No gym? No problem. There are plenty of exercises you can carry out at home without any machines. From low-impact aerobics to high-intensity HIIT workouts, every training routine can be modified to suit a situation where you don’t have machines.

No dumbbells? Incorporate a weight-focused workout at home using DIY weights such as soup cans or water bottles. For heavier solutions, you can include spare tires or a backpack with water bottles into your routine.

3. START WITH LEMON WATER

 

Kick off the day with a glass of lemon water first thing in the morning. It’ll give your digestive system and metabolism the start it needs to get moving. Additionally, when you start your day off on a healthy note, you’re more likely to stick to clean eating and staying active all day.

Everyone struggles with the idea of drinking eight glasses of water a day at first. You may overdo it in the morning and completely forget about it during the rest of the day.

The key is to pace yourself and remember to drink water every hour or two. You can draw marker lines on your water bottle, so you know how much water you need to drink. You can also download a water reminder app that’ll help you achieve your target of 8 glasses in a more sustainable way.

 

Making lifestyle changes isn’t easy—especially when it’s about smaller changes. Keeping track of improvements can actually help you stay motivated throughout your journey and help you achieve your fitness goals faster.

If you haven’t already, invest in a pedometer or fitness tracker that’ll help you learn more about your lifestyle and how much activity you’re getting. It can also help you incorporate more exercise in your routine, such as walking after dinner or during your lunch break.

Not everyone has the budget to hire a personal trainer who can help them progress along their fitness journey. The good news is that if you’re really committed, then a virtual trainer can be just as good.

There are many fitness mobile apps (including free ones) that act as full-time trainers. They come with personalized training programs and coaching, depending on your fitness goals.

 

 

 

Incorporate more walking into your daily routine. For instance, opt for the stairs instead of using the elevator to your apartment. Or walk to the convenience store instead of taking the car. It’s a great cardio exercise that can help you strengthen your quads, calves, and butt.

The best part is that you don’t need any special equipment. Use the stairs in your apartment building or jog around the block in the morning to get a full-body workout.

If you’re sticking to the same workout routine day in and day out, it’s time to switch things up. Not only does this increase the risk of repetitive injuries, but the efficiency of your workout also falls. When you challenge your body in new ways, it can help make the exercise routine more fun and encourage you to stick with it.

For instance, if you’re doing a HIIT workout once a day, switch to weight-focused exercises the next day to keep things interesting.