52 Key Habits for Physical Fitness


Circle the number of each habit you work on. The habits do not need to be mastered in order. Fill the circle in when you have mastered it. Use the Positive Practice Chart to help you. Every habit you master increases your momentum toward health and physical fitness success. Habits take extra concentration, energy, and commitment to develop, but once achieved become automatic.

Positive Practice Chart

Maintain Positive Attitude and Emotional Well-being

  1. Appreciate and be aware of your body. Commit to being in charge of your valuable body & establish system of feedback, including benchmarking your current eating habits and general activity level.
  2. Engage in supportive and uplifting social relationships and activities.
  3. Schedule regular rest and renewal times, such as the Sabbath or days off.
  4. Manage your emotions and keep stress at a healthy level.
  5. Promote a positive attitude.
  6. Be alert to depression and how to deal with it if it occurs.


Establish Optimum Eating Habits

  1. Drink at least 8 glasses of water each day.
  2. Regularly eat a good breakfast.
  3. Organize your refrigerator and cupboards to promote healthy eating.
  4. Avoid refined sugar and saturated fat.
  5. Improve snacks to make them more healthful with less calories.
  6. Eat out at fast foods less often and develop strategy for healthy eating while dining out.
  7. Maintain an ideal weight by eating the right amount of food. If overweight, find out desired calorie level and monitor calorie intake until desired weight is achieved.
  8. Eat 3 to 5 Servings of Vegetables each day. (enzymes)
  9. Eat 3 to 5 Servings of Fruit each day. (enzymes)
  10. Eat 5 to 7 Servings of whole grain each day.
  11. Evaluate taking a vitamin, mineral, and/or herbal supplement.
  12. Eat adequate amount of protein each day.
  13. Consider the value of fasting for a 24-hour period each month.


Establish Optimum Physical Activity

  1. Breathe deeply and well (fresh air)
  2. Get enough restful sleep.
  3. Avoid couch potato lifestyle & increase everyday physical activities
  4. Maintain an ideal weight by engaging in the right amount of physical activity. (Find out desired activity level. See #13)
  5. Engage in daily stretching and warm-ups.
  6. Get enough healthy walking. Decide on desired amount of walking per week and schedule it. Also, could decide how to increase walking in everyday activities.
  7. Exercise aerobically to increase lung and heart efficiency at least 20 to 30 minutes a day.
  8. Evaluate participation in physical games and sports and make decision in regards to best activity level.
  9. Engage in proper amount of muscle building exercise each week.


Understand & Strengthen Your Body’s Health & Vitality Systems

  1. Maintain a healthy heart and circulatory system. Watch your cholesterol level.
  2. Maintain a healthy digestive system. Importance of fiber in the diet.
  3. Maintain a healthy skeletal system. (calcium, exercise, and maintain good posture)
  4. Maintain healthy skin.
  5. Maintain healthy hearing.
  6. Maintain healthy vision. Protect Your Eyes from the sun. Glasses, vitamins and minerals, good lighting.
  7. Strengthen your immune system.


Prevent Injury

  1. Schedule regular physical checkups so problems can be detected early. With doctor plan desired intervals between checkups.
  2. Learn about checkups you can do yourself. (skin and breast cancer, etc.)
  3. Be alert to germs and how to prevent catching contagious diseases. Make sure desired shots up to date.
  4. Learn first aid and have kit available.
  5. Avoid harmful drug addictions. (cigarettes, alcohol, drugs)
  6. Evaluate the possible harmful effects of coffee and some teas and make decision in regard to use.
  7. Evaluate your personal consumption of dairy products and make decision in regard to amount that should be in your diet.  
  8. Aspirin at night to help prevent heart attack or stroke.
  9. Consider anti-oxidants to deal with free radicals.
  10. Avoid carcinogens that could promote cancer
  11. Be careful of lifting heavy objects
  12. Evaluate ergonomics and avoid repetitive stress injuries
  13. Check for household hazards. (electric shock, poisons, falling, cuts, guns, etc.)
  14. Establish and maintain fire prevention and escape plan.
  15. Burglarproof your home.
  16. Be street smart on how to prevent possible assaults or kidnapping.
  17. Practice automobile and pedestrian safety (including seat belts, etc.)