10 Daily Habits to start your Easy Fitness Journey

When I started on pursuit of easy and lazy fitness & longevity in late 2025, I crafted 10 initial basic health rules to follow daily that got me going. In time, I saw some incredible results in fitness and energy. The best part ? It did not feel like much work. This was the easiest “hard work” I had done.

Here were my 10 easy health rules that became regular healthy habits:

• 10 gulps of water to start the day, 10 cups of water by end of day*
• 10 minutes of direct sunshine every morning
• 10 hours of eating window** (i.e. at least 14 hours of daily fasting – but keep it ‘dirty’)
• 10 colors of food items to eat daily – Why ?
• 10 minutes walk after every meal
• 10 minutes strength training
• 10 minutes of stretching, balance & posture training
• 10 mins of Japanese walking
• 10 PM latest for bedtime
• 10 deep breaths at bedtime with thoughts of gratitude

*Consult your doc if you have health conditions needing fluid restriction
**Consult your doc you take meds for Diabetes Mellitus

Every rule mentioned above is carefully crafted based on medical evidence and clinical experience and would apply to all body types. As you can see, workouts are only a small aspect of this holistic fitness plan. Fitness and energy maintenance has multiple aspects beyond lifting weights and eating right. Explore this blog for more details, nuances and debates on the above.

Psychologically, the number 10 is great – It’s large enough to matter but small enough not overwhelm. Creating habits in 10s makes them easy and achievable. An important point I must make to all readers is always learn to take it easy ! Perfection is great but is often an enemy of Good. What I mean is you don’t to have follow every rule to perfection or rigidness, think of these rules as “suggestions”. Slow changes are more sustainable, find your own pace. I started off with telling myself that I was doing to follow my rules for at least 90% of the day of the week which took the performance pressure off. Aiming for good is a great way to get started. As you start seeing good changes you build momemtum and you will find yourself wanting to do more. Only compete with your own past – slow and Steady indeed wins that race too.

The effects of health micro-habits are cummulative and benefits rise slowly initially but i can assur you that they will compound exponentially over time while making it feel easier and easier to do more.

Happy fitness journey !

P.S.: We don’t give enough thought to how special the number 10 is. Nature gave us 10 fingers and toes. Remember how, as kids, the multiplication table for 10 was the easiest and most fun ? The pain scale we healthcare professionals use is 1 to 10 ! Ancient pythogoreans considered 10 a perfect number in a Tetractyst, because 1 + 2 + 3 + 4 = 10 with 1, 2, 3 and 4 symbolizing air, fire, water and earth !