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May 1, 2024 · Roll your shoulders several times. Flex your wrists up and down, and open and close your hands repeatedly. 2. Stay hydrated. Proper hydration supports digestion, improves brain performance, and increases energy, among other health benefits. Drink a big glass of water after you wake up and a glass with every meal. 3.
- Healthy lifestyle habits
Women who didn't adopt any of the habits lived on average to...
- Healthy lifestyle habits
- 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.
- 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.
- 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.
- 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.
- What Are Healthy Habits?
- 53 Healthy Habits For A Healthier Lifestyle
- Healthy Eating Habits
- Healthy Exercise Habits
- Healthy Sleep Habits
- Healthy Workplace Habits
- Healthy Relationship Habits
- Healthy Self-Care Habits
- Healthy Habits For Mental Health
- Healthy Electronic and Social Media Habits
Healthy habits are things you do daily, frequently, or routinely that have a positive impact on your physical and mental well-being. Habits form over time from repeating the same routines and behaviors. Eventually, they become things you do by default or subconsciously without having to think them through. Developing positive habitssuch as eating h...
You can literally transform your life by changing the way you eat, sleep, work, treat yourself, or deal with personal relationships. All you have to do is to follow set routines, be disciplined, and be patient until they become a natural part of your everyday life.
1. Eat breakfast every day
Breakfast is the “most important meal of the day.” You need it to replenish the supply of glucose your body lost overnight. A healthy morning meal provides the nutrients needed for your brain and body to function well. Wake up early, so you'll have enough time to prepare your meal. Make a healthy breakfastconsisting of grains, e.g., oats, proteins, e.g., eggs, fruits, vegetables, and dairy, such as fat-free yogurt.
2. Eat whole foods
Eating whole foods can help correct nutritional deficiencies that arise from eating too much fast food. They have a higher nutritional value than processed foods, e.g., wheat bread, and can lower the risk of diabetes and other chronic diseases. Stock up on whole grains, fruits, vegetables, milk, yogurt, lean meats like chicken and fish, legumes, nuts, and seeds.
3. Have a “no-meat” day
Meat is packed with proteins and is a healthy part of your diet. Too much meat, especially red meats like beef, can increase the risk of high cholesterol and heart disease. Choose a day of the week you won’t eat meat, e.g. Fridays.Substitute it by adding more greens to your plate, such as spinach.
10. Keep yourself active
You don’t have to be gym-bound to exercise. Keeping your body moving is considered exercise. Physical movement increases blood circulation, burns calories, and helps maintain heart health. Take the stairs up instead of the elevator or get up and move around your office every 30 minutes.
11. Exercise at least three times a week
A formal exercise routineis another healthy exercise habit to build. Regular exercise strengthens your muscles, reduces the risk of diabetes and heart disease, and helps manage weight. Choose something you’re comfortable with, whether it’s jogging outdoors, running on a treadmill, stair climbing on an elliptical machine, swimming, or aerobics.
12. Get outdoors for short walks
Walking is a simple and quick way to relieve tension and stress. Taking a 30-minute early morning walk daily is a great way to boost your energy for the day. Following your lunch break or after work is fine if a morning walk routine isn’t practical. What matters is getting some form of exercise and mental relaxation on those walks.
16. Set a sleep and wake schedule
Use your phone or another device to set a sleep-wake schedule. That way you’ll consistently go to bed and wake up at a specific time. Try to get at least 6-9 hours of sleep. 6-9 hours of unbroken sleep helps prevent sleep deprivation, according to the Sleep Foundation. You’ll wake feeling refreshed, energized, focused, and ready to take on the day. Following a bedtime ritual helps regulate your natural body clock.
17. Don’t drink coffee before bed
I get it. You ‘run’ on coffee as so many other Americans do. As much as you feel like you can’t survive without your cup of Joe, you have to have an end time for caffeine consumption. Health experts recommend you drink your final cup of coffee by 3:00 PM or at least 6 hours before bed. Caffeine is a stimulant and can keep you awake and restless at bedtime.
18. Eat hours before bedtime
Eating just before bed doesn’t give you an opportunity to burn off calories. Other risks include gaining weight or developing chronic digestive conditions such as acid reflux and heartburn. Practice eating your last meal of the day about three hours before bed. This gives your body time to digest it. Eat a few slices of apple if hunger takes over, but don’t make it a habit.
22. Get to work on time
Punctuality says a lot about a person’s reliability and credibility. Stay on your boss’s good side by arriving on time every day,whether it’s in a traditional or virtual office. Aim to arrive about 10-15 minutes early.This way, you’ll get to calm your mind after the morning rush. Use the extra time to square away any preliminary tasks like logging into your computer or checking emails.
23. Create a schedule
Plan to stay on top of tasks and perform them efficiently daily. Schedule start dates and due dates to keep track of projects and assignments. Keep track of to-do listsand recurring tasks. Task management software with recurring task features such as Asana, ActiveCollab, and Taskadecan make life so easy. Set up reminder alarms or text notifications for meetings, conferences, and seminars.
24. Organize tasks
Decluttering your physical and digital workspace regularly and using task-management Apps and tools are just a few ways to stay organized. There are even digital to-do lists. Get organized by downloading FREE downloadable templates to organize tasks and make work smooth and efficient. Visualize tasks and projects, optimize your workflow, and improve project management using ClickUp’s Calender, Kanban Board, or Lists.
30. Give your partner their independence
Relationships function better when each partner is able to take charge of their own life. Give your partner autonomy to manage their own affairs instead of offering to help solve every problem they encounter. They’ll make mistakes but learn to take accountability and correct missteps. Give them space to breathe and blossom. In so doing, there will be less chance of creating a codependent relationship.
31. Make time for your partner daily
Spending time with your partner after a long day’s work can be soothing. Make it a habit to set aside time to connect and interact. Ask how their day was or if you can help them solve a problem. You don’t always have to talk much. Just sitting in the same room in silence can be enough. These steps help build intimacy, strengthen your bond, and deepen trust between you two.
32. Communicate daily without electronics
Many couples have confessed that they text, email, or call each other via phone when in the same home. This practice eliminates the intimacy experienced in face-to-face conversations. Ditch the phones. Get together and talk about your day or discuss plans face to face. Hug and cuddle. These are forms of non-verbal communication and are absolutely better than heart and hug emojis.
36. Take care of your oral health
Good oral hygiene protects your teeth and gums and lowers the risk of chronic diseases linked to poor oral health. Brush your teethat least twice a day, floss daily, and use an antiseptic mouthwash to protect against gingivitis. Do it like clockwork until it makes you feel uncomfortable to miss this daily oral hygiene routine. Maximize oral health care by seeing your dentist for teeth cleanings at least every 6 months and yearly for oral cancer screenings.
37. Quit alcohol
The Dietary Guidelines for Americans reported that adults can drink in moderation. A new studyconcluded no amount of alcohol is good for you. Don’t buy or bring alcohol home. Avoid places or situations that can cause alcohol cravings. Decline offers to drink with friends. Get comfortable with this habit and you’ll protect your brain, heart, and kidneys from conditions related to chronic alcohol consumption. Not to mention, alcohol dependency.
38. Stay away from cigarettes
Nicotine and other chemicals found in cigarettes are as harmful to your health as alcohol. Don’t let it get to an addiction. Break the smoking habit by starting a new habit to overcome it. Toss out all tobacco products to create a cigarette-free environment. Stay away from activities, people, and places that can trigger the urge to smoke. Substitute cigarettes with sugar-free gum, toothpicks, or carrot sticks.
43. Slow down
Train yourself to take on life at a slower pace. Rushing to work and elsewhere fearing you’ll be late causes your stress levels to go up. Anxiety can kick in once the fight-or-flight ‘switch” in the brain gets turned on. Plan ahead and leave early to avoid rushing and stressing over being late. Delegate household chores to take the load off of you. This will give you more time to focus on important priorities.
44. Check in with yourself throughout the day
Daily challenges and emotional stress can interfere with your sense of well-being. A good time to check in with yourself is whenever you feel your mood shifting from happy to irritable, worried, or angry. Ask “How am I feeling right now?” Checking in helps you to determine what emotion you’re sensing and work through them. Practice taking short mental breaks, deep breathing, and focusing on the positives to release anger and worry.
45. Write in your journal
Journaling is an age-old habitthat has been tested and proven to relieve stress and pent-up emotions. Write down your thoughts and feelings in your journal. Write as your thoughts flow. Don’t stop to think about or judge your feelings. Forget about grammar and spelling. The goal is to spill your heart out until you experience relief.
50. Log out of social media
Social media can become an addiction if you’re not managing the time spent online. You can be so tuned in that your work, kids, and partner get neglected. Here’s a simple and easy solution to regain control of social platforms. Practice spending no more than 1-2 total hours online per day. Log out and tune out while you’re at work, on a date, or spending time with your family. Turn off push notifications that bait you to check who “liked” or commented on your posts.
51. Connect only to positivity feeds on social media
Be careful about the type of information you’re feeding off of on a daily basis via social media. Delete or block feeds from followers and social pages that trigger anger, outrage, sadness, anxiety, or loneliness. Connect to people and pages that keep your spirits lifted through kind words, sound advice, or inspirational quotes.
52. Take a social media break twice a week
A social media detox is a must to avoid suffering distress associated with digesting toxic social media posts. Let Go of the Fear Of Missing Out (FOMO) on who's doing and saying what. Take control by logging out and deactivating your account. Opt out of push notifications while you’re offline. Use the time for self-care and reconnecting with real people offline. See 7 Steps to Complete a Social Media Detox.
Mar 6, 2024 · Reduce sitting time. Get outdoors. Get plenty of sleep. Limit alcohol. Quit smoking (if you smoke) Take a multivitamin. Get regular health checkups. Takeaway. Exercising regularly, eating ...
- Allison Tsai
- Ann Pietrangelo
- Smile. You tend to smile when you’re happy. But it’s actually a two-way street. We smile because we’re happy, and smiling causes the brain to release dopamine, which makes us happier.
- Exercise. Exercise isn’t just for your body. Regular exercise can help reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.
- Get plenty of sleep. Most adults need at least 7 hours of sleep every night. If you find yourself fighting the urge to nap during the day or just generally feel like you’re in a fog, your body may be telling you it needs more rest.
- Eat with mood in mind. You may already know that your food choices have an impact on your overall physical health. But some foods can also affect your state of mind.
Jan 19, 2024 · Planning your meals can help you make healthier choices and avoid last-minute, less nutritious options. 3. Exercise regularly. Regular exercise strengthens your heart, boosts your mood, and increases energy levels. Find activities you enjoy and aim for at least 30 minutes of moderate activity most days of the week. 4.
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Jun 28, 2024 · Women who didn't adopt any of the habits lived on average to age 79, while those who did all five lived to 93. Similarly, men who did not practice these five habits lived to 75 on average, while those that did lived to nearly 88. For more information on self-care practices, check out Self-Care, a Special Health Report from Harvard Medical School.
