5 Daily Habits for Health & Energy to Balance Malta’s Food Life
This article highlights five daily habits that can significantly improve health, fitness, and energy levels in just 90 days, tailored to Malta’s Mediterranean lifestyle. Key practices include increasing daily movement through scenic walks or hikes, staying hydrated with at least two liters of water infused with local ingredients, committing to regular exercise such as swimming or yoga, moderating alcohol consumption to enhance sleep and recovery, and setting a protein goal using Malta’s fresh seafood and produce. These manageable changes align with Malta’s vibrant yet laid-back approach to healthy living, offering residents and visitors an opportunity to embrace wellness while enjoying the island’s natural and culinary treasures.
Unlock Better Health in 90 Days: Five Daily Habits to Transform Your Fitness, Energy, and Lifestyle in Malta
In Malta, where the Mediterranean lifestyle often tempts us with alfresco dining and long, social evenings by the sea, it’s easy to slip into habits that aren’t always the kindest to our health. A glass of wine turns into a bottle, and an evening walk along the promenade is swapped for a comfortable evening on the couch. But what if you could make small, manageable changes to your daily routine that lead to a profound transformation in your energy, fitness, and overall well-being?
Dan Lawrence, founder of performance coaching company Perform365, has worked with elite athletes and busy professionals alike, and his philosophy is clear: building non-negotiable daily habits can be the game-changer in your journey to health. Whether you’re a seasoned gym-goer or someone just starting to focus on their fitness, these foundational habits can fit seamlessly into life here in Malta, where good food, sunshine, and community are already a staple.
“Non-negotiables are the glue that holds your health and performance system together,” explains Lawrence. “They ensure you show up, even when motivation isn’t there.” From walking more to making smarter choices in your diet, these habits can be tailored to your needs and lifestyle, creating a ripple effect of benefits that go beyond physical health, touching on mental clarity, mood, and even longevity.
Let’s explore five essential habits that can help you live a healthier, more vibrant life in Malta—and how you can incorporate them into your daily routine.
1. Move More: Rediscover the Joy of Daily Activity
In Malta, we’re blessed with stunning scenery, from the rugged coastal cliffs of Dingli to the vibrant streets of Valletta. Take advantage of your surroundings by incorporating more movement into your day.
Lawrence highlights the importance of NEAT (Non-Exercise Activity Thermogenesis), which refers to the energy you burn through everyday activities like walking, climbing stairs, or even doing housework. “Daily movement is one of the most overlooked drivers of long-term health and body composition,” he says.
Why not take a stroll along Sliema’s promenade, explore Mdina’s historic alleys, or enjoy a hike in Gozo’s countryside? These small actions not only contribute to your calorie burn but also improve cardiovascular health without adding stress to your body. Start by setting a realistic daily step goal—maybe 5,000 steps if you’re just starting out—and work your way up to 10,000 steps.
2. Hydrate Smarter: The Simple Secret to Better Focus and Performance
In Malta’s warm climate, hydration is more than a recommendation—it’s a necessity. Aim to drink at least two litres of water daily, especially during the hot summer months when dehydration can sneak up on you.
“Just a 2% loss of body weight through fluid loss can impair both physical and cognitive performance,” warns Lawrence. Staying hydrated helps you recover faster from workouts, improves focus, and keeps your energy levels stable.
Take it a step further by infusing your water with fresh Maltese ingredients like lemon, mint, or basil for a refreshing twist. Whether you’re dining out or working from your favorite café in Valletta, make it a habit to order water alongside your meal or coffee—your body will thank you.
3. Exercise Daily: Strength and Mobility for a Resilient Body
Whether you’re swimming in the crystal-clear waters of Għajn Tuffieħa Bay or joining a group fitness class at a local gym, regular exercise is key to building strength, increasing mobility, and staying injury-free.
Lawrence suggests committing to some form of activity every day. This doesn’t have to mean a high-intensity session at the gym. On lighter days, try yoga or a mobility routine at home, or head to a nearby beach for a gentle swim. The goal is consistency. Even a 20-minute bodyweight workout or a brisk walk can help you build a habit that lasts.
Malta offers ample opportunities for outdoor exercise. Join a local bootcamp in Ta’ Qali National Park, take up paddleboarding in St. Julian’s, or cycle through the scenic routes of Gozo. The Mediterranean lifestyle is all about balance, so find activities you enjoy and make them part of your daily rhythm.
4. Drink Less Alcohol: Embrace Moderation Without Missing Out
Malta’s lively social scene often revolves around food and drinks, whether it’s a long dinner at a seaside restaurant in Marsaxlokk or an evening at a wine bar in Valletta. But reducing your alcohol intake doesn’t mean giving up these experiences—it’s about enjoying them mindfully.
Lawrence advises setting boundaries, such as opting for one glass of wine instead of a bottle. “Lowering alcohol intake improves sleep quality, hormonal balance, and recovery,” he explains. This, in turn, leads to sharper focus, better energy levels, and an improved sense of well-being.
If you’re dining out, consider pairing your meal with a refreshing mocktail or a sparkling water infused with local flavors like prickly pear or carob. Malta’s growing health-conscious dining scene offers plenty of non-alcoholic options that let you enjoy the moment without compromising your goals.
5. Set a Protein Goal: Fuel Your Body with Quality Nutrition
Protein is essential for maintaining muscle, supporting recovery, and promoting satiety. In a country known for its delicious seafood, lean meats, and fresh produce, hitting your daily protein target can be both easy and enjoyable.
Lawrence recommends starting with 125g of protein per day or aiming for 2g per kilogram of body weight if you’re looking to build muscle. Incorporate local ingredients into your meals, such as grilled lampuki (dolphin fish), fresh gbejna (Maltese cheeselets), or a hearty bowl of kusksu (broad bean soup).
For a quick protein-packed snack, keep a stash of nuts, seeds, or Greek yogurt on hand. And if you’re dining at a restaurant, prioritize dishes that feature high-quality proteins like fish, chicken, or legumes, complemented by Malta’s famous seasonal vegetables.
The Power of Healthy Habits in Malta’s Mediterranean Lifestyle
Committing to these daily habits doesn’t mean overhauling your entire life. Instead, they’re small, manageable changes that compound over time, leading to lasting results. As Lawrence puts it, “It’s not about perfection—it’s about progress.”
Malta’s laid-back yet vibrant lifestyle provides the perfect backdrop for these changes. Whether you’re enjoying a farm-to-table dining experience in a rural village or taking a morning jog along the coast, healthy living here is all about balance and sustainability.
Start small by adopting one or two of these habits today. Track your progress—whether it’s through a fitness app or simply a checklist on your fridge—and celebrate your wins along the way. Over time, you’ll notice profound changes in your energy, fitness, and overall well-being.
As Lawrence reminds us, “If you commit to these non-negotiables for 90 days, you’ll see a profound difference in your health and fitness. And after a year? You can literally change your life.”
So, why not start now? The journey to better health begins with a single step—or a single sip of water, a simple protein-rich meal, or a scenic walk along Malta’s stunning coastline.