Team Radosta GetFit Boot Camp

Try following the 20-20-20 rule during your workday. Every 20 minutes, look at something about 20 feet away for at least 20 seconds. Pair that break with standing up or stretching to give both your eyes and your body a chance to reset.

Before heading outside, check your local air quality forecast. On days when air quality is poor, consider moving your workout indoors or choosing a lighter activity until conditions improve. Protecting your lungs today helps you stay active throughout the season.

If walking is your usual routine, try cycling, swimming, kayaking, dancing, or a group fitness class this month. You may discover a new activity you genuinely look forward to doing again.

After a busy weekend, spend a few minutes stretching, take an easy walk the following day, and prioritize good sleep. Recovery helps you stay ready for the next game instead of dealing with unnecessary soreness.

Choose one small health habit and pair it with an existing one. Stretch while your coffee brews, perform a few squats after brushing your teeth, or drink a glass of water before every meal. Small actions attached to familiar routines are more likely to stick.

You don't need explosive athletic training to improve power. Simply standing up from a chair with purpose, climbing stairs at a brisk pace, or performing controlled sit-to-stands a little faster than usual can help maintain this important quality.

Take a few minutes to check the condition of your walking or running shoes. If the soles are noticeably worn or they no longer feel supportive, replacing them may improve comfort more than changing your workout routine.

Think about including three things: protein, produce, and whole grains. Eggs with fruit and whole-grain toast, Greek yogurt with berries and granola, or oatmeal topped with nuts and fresh peaches all provide a satisfying start without requiring much preparation.

Build one recovery habit into your day this week. That might be taking a 15-minute walk without your phone, reading instead of scrolling before bed, or practicing a few minutes of slow breathing. Recovery is about helping your entire body recharge, not just your muscles.