10 Healthy Habits to Start Today

10 Healthy Habits to Start Today 

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. Just pick a few to start with; you don’t necessarily want to start them all at once.

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1. Get some exercise

We all know exercise is great 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 other activities. Motivating yourself to exercise when you’re tired and stressed can also be hard. So why do it?

Science shows that 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.

Exercise can also boost energy and mood. A great place to start is with walking, 30 minutes is ideal. 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. 

2. Eat a balanced, natural 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. Many of us have heard the old saying “You are what you eat”, and to a large extent that is true, even though it’s more accurate to say that you are what you digest.

Fruits and vegetables may help maintain healthy cholesterol and blood pressure levels, (although the evidence isn’t strong for this), reduce the risk of chronic conditions, and provide essential nutrients.

Focus on whole, natural (unprocessed) foods: colourful vegetables, lean proteins, and healthy fats. Remember to moderate or eliminate processed foods, alcohol, sugar, artificial sweeteners, and excessive caffeine.

Healthy Habits Pro Tip: Prioritising healthy meal preparation can positively affect overall well being.

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 revitalises 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 easier, 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. Some research has suggested that every hour of sleep before midnight is worth 2-4 hours after in terms of how well our body heals and performs other restorative functions.

4. Get/stay hydrated

Water is essential for the proper functioning of all body cells, tissues, and organs. Drinking enough quality water maintains body temperature, aids digestion, lubricates joints, and flushes out harmful toxins. One medical doctor in the US has even said that he has had some patients who have lost as much as 40 lbs. (almost three stone) from simply drinking enough water!

Drink at least 8 cups (1.8 litres) 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 flavours like cucumber or lemon. Most people are dehydrated and can benefit from properly hydrating themselves, which involves slowly drinking about 4 litres of water over the course of a day for several days (no more than 225 ml per half hour though!) If you’re concerned you may be drinking too much water, consult your healthcare provider as it may be a symptom of a serious condition like diabetes.

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 blocking glasses, or use screen filters, especially 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. Socialise 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 prioritising quality time with family and friends, engaging in meaningful conversations, and participating in social activities, you can enhance your mental and emotional wellbeing.

Prioritise 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.

7. Keep your brain active

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

Of all the healthy habits, this one can be so enjoyable. 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.

9. 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. This is one of those healthy habits that’s really important. By allowing your brain to reset, micro-breaks contribute to greater productivity and less long-term strain on your mental and physical wellbeing.

10. Practice gratitude

Gratitude is more than a feel-good buzzword; it’s one of those healthy habits 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 and 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 practising gratitude can be a quick, effective way to bring positivity into your daily life.

In addition to these healthy habits, one thing that many people need help with is fixing their posture. Poor posture can lead to chronic pain and all kinds of other problems, and this is a sure sign that your body has broken down in a way that will require help to correct in order to experience maximum health and wellness. 

Whether you have noticed changes in your posture or just have pain and/or other symptoms, it’s worthwhile to get this checked out to ensure you are on the right track. You can do that here.