Easy 13 Healthy Habits to Start Daily for a Healthier Lifestyle
13 good, healthy habits for a better life
Starting new healthy habits can seem daunting at first. However, the process becomes less intimidating by breaking it down into manageable steps. Here are the top 10 healthy habits to kickstart your journey towards a healthier, more balanced lifestyle.
1. Get some exercise
We all know exercise is awesome for health, from fighting obesity to boosting energy. But most of us struggle to keep up with the daily recommendations. It can be hard to fit exercise into a busy schedule, especially when juggling work, family, school, and chores. Motivating yourself to exercise when you’re tired and stressed can also be hard. So why do it?
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. -Centers for Disease Control and Prevention
Exercise can also boost energy and mood. A great place to start is with a walk. Regular walking is a simple yet effective habit with numerous benefits for physical and mental health. Plus, walking provides an opportunity for relaxation, letting go of stress, and clearing your mind.
On days where you can’t make it to the gym, or out onto the hiking trails, try some gentle movement at home. The Daily Move with Mel Mah is a great practice to incorporate into your day to day when you can’t leave the house.
2. Eat a balanced diet
What you put into your body directly impacts your health since our bodies derive energy and nutrients from our food. A balanced diet ensures you get all essential vitamins, minerals, and other nutrients crucial for optimal function.
Adding more plant-based foods to your diet is a great place to start. Fruits and vegetables can help maintain healthy cholesterol and blood pressure levels, reduce the risk of chronic conditions, and provide essential nutrients.
Focus on whole foods: colorful vegetables, lean proteins, whole grains, and healthy fats. Remember to moderate processed foods, alcohol, sugar, and excessive caffeine.
Practicing mindful eating and prioritizing healthy meal preparation can positively affect overall wellbeing.
Check out our Mindful Eating masterclass if you want to offer mindfulness a seat at the table.
3. Get sufficient sleep
Quality sleep is as important to our health as diet and exercise. Sleep is our body’s repair mechanism. It rejuvenates the mind, repairs cells, and revitalizes the body’s systems. Not to mention how much happier we feel when we’ve had a good sleep!
Aim for 7-9 hours of quality sleep. To rest reasier, create a serene sleeping environment. In an ideal world you want it dark, cool, and quiet. Consider setting a sleep schedule and sticking to it, even on weekends.
When it’s time to settle in for the evening try Unwind into Sleep with Chibs Okereke.
4. Stay hydrated
Water is essential for the proper functioning of all body cells, tissues, and organs. Drinking enough water maintains body temperature, aids digestion, lubricates joints, and flushes out harmful toxins.
Drink at least 8 cups (64 ounces) of water daily, more if you’re active or live in a hot climate (up to a sensible amount). If you don’t like the taste of plain water, infuse it with natural flavors like cucumber or lemon. If you’re concerned you may be drinking too much water, consult your healthcare provider.
5. Limit screen time (or at least be mindful of it)
In today’s digital age, it’s all too easy to become consumed by our screens. Excessive screen time can lead to eye strain, disturbed sleep, and an increased risk of obesity. Taking regular breaks from screens and engaging in other activities, like reading or spending time outdoors, is essential.
Set aside specific times for non-screen activities every day. Opt for blue light glasses or use screen filters in the evening. Remember to follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
6. Socialize with friends and family
Humans thrive on social connection. Building and maintaining positive relationships can provide a sense of belonging and boost mental health and longevity. By prioritizing quality time with family and friends, engaging in meaningful conversations, and participating in social activities, you can enhance your mental and emotional wellbeing.
Prioritize face-to-face interactions. Join clubs, attend workshops, or simply engage in regular catch-ups with loved ones. If you feel disconnected from your people, reach out and ask to make plans. It’s okay to ask for what you need.
Looking to deepen your friendships, check out our Meaningful Practice for Meaningful Friendship series
7. Adopt a growth mindset
Keeping the brain active and engaged enhances its functionality and can delay cognitive decline. For example, devoting just 30 minutes each day to reading can have long-term benefits for your brain health and stress reduction.
Reading stimulates our minds, enhances cognitive function, and reduces stress levels. Another example is engaging in new hobbies. Hobbies are not only enjoyable but also beneficial for stress reduction. Whether painting, playing a musical instrument, or gardening, they provide a healthy outlet for your feelings.
8. Spend time in nature
Nature has a remarkable ability to nurture our minds and bodies. Spending time outdoors and connecting with nature can improve cognitive function, reduce stress, and boost overall mental health.
Get outside as often as you can, preferably several times a day. Whether going for a hike, taking a walk in the park, or simply sitting in a garden, immersing yourself in nature is the goal.
When you can’t get out into nature, bring nature to you by listening to a beautiful soundscape like Alpine Meadow.
9. Practice mindfulness
Mindfulness is a powerful practice that can reduce stress, improve mental health, and promote overall wellbeing.
Dedicate a few minutes daily to mindfulness practices. Use apps like Calm for guided sessions, including meditation and simple breathing exercises to anchor you to the present.
New to mindfulness? Try out Mindfulness for Beginners with Jeff Warren.
10. Meditate
Daily meditation helps reduce stress, improve focus, and promote emotional wellbeing. Even a few minutes each day can contribute to a healthier lifestyle.
Looking for a short meditation to get you started? Start here.
11. Take micro-breaks
Micro-breaks are short, planned pauses, usually lasting no longer than 5 minutes, taken throughout the day to divert attention from monotonous or demanding tasks. Incorporating micro-breaks into your daily routine can help alleviate mental fatigue and enhance focus.
Step away from your desk to stretch, look out the window, or breathe deeply. By allowing your brain to reset, micro-breaks contribute to greater productivity and less long-term strain on your mental and physical wellbeing.
12. Practice gratitude
Gratitude is more than a feel-good buzzword; it’s a habit that has been shown to improve mental health and overall wellbeing. Setting aside time each day to acknowledge what you’re thankful for can shift your focus away from what you feel you lack, towards appreciating what you have. This simple act can lower stress levels, improve sleep quality, and even boost your immune system.
Whether it’s thanking a colleague for their help or simply appreciating a sunny day, the act of practicing gratitude can be a quick, effective way to bring positivity into your daily life.
13. Carve out time for self-care
We often relegate self-care to the back burner. However, making time for yourself can contribute to long-term mood elevation, reduced anxiety and better physical health. Self-care isn’t just about spa days or indulging in treats; it’s about taking time to do activities that nourish you both emotionally and physically.
What you consider to be self-care will be unique to you. It can range from reading a book, engaging in physical exercise, or enjoying a cup of herbal tea in silence. Setting aside even 15 minutes is a small investment of time that pays large dividends in your overall well-being.
Incorporating these habits doesn’t mean overhauling your life overnight. It’s a step-by-step approach. Equally, don’t be disheartened if progress seems slow.
Celebrate each victory, no matter how small, and don’t beat yourself up over occasional slip-ups. With time, patience, and persistence, these healthy habits will become part of your daily routine, leading to a healthier and happier you.
