Living a healthy lifestyle doesn’t have to be complicated. With just a few simple changes to your daily habits, you can dramatically improve your physical and mental health. In this article, we’ll share 7 easy healthy habits that you can adopt right away to feel better, boost your energy, and add years to your life!
Contents
1. Start Your Day the Right Way
How you begin your morning sets the tone for the rest of your day. Make these habits part of your a.m. routine:
- Drink a glass of lemon water first thing when you wake up. Lemons provide vitamin C, potassium, and antioxidants to boost immunity and energy. The water rehydrates you after a night’s sleep.
- Eat a nutritious breakfast. A balanced breakfast gives you energy, sharpens your mind, and helps control hunger later in the day. Aim for a mix of protein, healthy fats, and complex carbs. Some great options are oatmeal with nuts and fruit, Greek yogurt with berries, or eggs with whole-grain toast.
- Exercise in the morning. Getting your workout done early increases the chances you’ll actually do it. Go for a walk, hit the gym, or do a home workout to get those endorphins flowing.
2. Hydrate Throughout the Day
Drinking enough water is one of the simplest yet most vital healthy habits. Aim for 8 glasses of fluids per day to avoid dehydration. Being dehydrated causes tiredness, lack of focus, headaches, and constipation.
Have a reusable water bottle with you at all times and sip continually. Set reminders to drink water if needed. Add sliced fruit or cucumber to your water for extra flavor without added sugars or calories.
3. Fill Up on Fruits and Veggies
Most people don’t eat anywhere near the recommended 5 servings of fruits and vegetables per day. Fruits and veggies provide essential vitamins, minerals, antioxidants, and fiber that boost immunity and prevent disease. Aim to include both fruits and vegetables at every meal.
Load up your breakfasts with berries, bananas, and melons. Have a salad with leafy greens and assorted veggies for lunch. Snack on carrots, celery, apples, or boiled edamame. The more color variety you get, the more nutrients you’ll consume.
4. Exercise for 30 Minutes a Day
Regular exercise is a fundamental healthy habit. Just 30 minutes a day provides enormous benefits like:
- Strengthening your heart and lungs
- Reducing your risk for diabetes, obesity, and certain cancers
- Releasing mood-boosting endorphins
- Improving focus and concentration
Any exercise counts like brisk walking, aerobics classes, cycling, swimming, and strength training. Aim for a mix of cardio and muscle-building activities. Exercise first thing in the morning to check it off your to-do list or take an exercise break mid-day for a burst of energy.
5. De-stress and Relax
Too much stress takes a major toll on your physical and mental health. Make relaxation a priority with these soothing habits:
- Practice deep breathing. Inhale slowly through your nose, hold for a few seconds, then exhale deeply through your mouth. Repeat for a few minutes whenever you’re stressed.
- Try guided meditation apps that lead you through calming meditations. Start with just 5-10 minutes a day.
- Unplug from digital devices for chunks of time each day. Constant pings and notifications keep you in a stressed, scattered state.
- Take relaxing bubble baths reading a book or listening to calm music.
- Spend time outdoors which is naturally relaxing. Try hiking, sitting in nature, or walking on the beach.
6. Get Quality Sleep
Sleep is when your body and brain recharge. Make sleep a priority with these best practices:
- Maintain a consistent sleep/wake schedule, even on weekends to regulate your body clock.
- Limit exposure to electronic devices before bedtime. Blue light from screens sabotages sleep.
- Avoid stimulants like caffeine late in the day.
- Create an ideal sleep environment that’s cool, dark, and quiet. Consider using curtains, a fan, white noise machine, or earplugs if needed.
- Get 7-9 hours a night. Most adults need 7-8 hours. If you wake up feeling groggy, up your sleep time.
7. Stay Socially Active
Humans are social creatures. Nurturing personal relationships is vitally important for health, happiness, and longevity. Make time for loved ones with these habits:
- Schedule regular video chat sessions to catch up with long-distance friends and family.
- Plan in-person activities weekly like dinner parties, backyard barbecues, or hiking with friends. Be deliberate about one-on-one time with each close connection.
- Meet new people by joining a club, taking a class, or volunteering. Expanding your social circle combats isolation and boosts mental health.
- Share positive news and humor with your support network. Laughing together is a natural stress reliever.
Making just a few simple changes to your day can lead to huge benefits over time. Adopt one or two new healthy habits each week until they become routine. You’ll start feeling better quickly and build positive momentum to embrace even more healthy habits. With commitment and consistency, living a healthy lifestyle will become second nature. Now go relax with a nice glass of lemon water!