Healthy habits support your physical, mental, and emotional well-being.
Make sure your daily habits are boosting your health and happiness.
Simple healthy habits will have you feeling better than ever.
Small changes in your daily routine can make a big impact.
Healthy habits have the power to transform your life. Their effects can be small at first, but once you develop a handful of good ones you’ll notice incredible changes. Doing even just 1-2 small things each day for your health and happiness can lead to major benefits.
From fitness and nutrition to mental health and mindfulness,
Here’s 9 simple healthy habits to add to your everyday routine.
1. Drink Water When You Wake Up
Making your morning commute to the kitchen to grab a glass of water is one healthy habit that can do wonders for your overall health. We sleep dehydrated every day because we go several hours without drinking any water.
Drinking water first thing in the morning helps rehydrate your body and jump-starts your metabolism. It also signals your body to get your digestion going for the day and can help you go to the bathroom easier.
Drinking water will also give you more energy! Water helps deliver nutrients to your cells that can eliminate tiredness, brain fog, and low energy. Bonus points if you add lemon for some vitamin C.
To start this habit, try leaving a glass of water by your bed so you see it first thing, or set an alarm that reminds you to drink water when you wake up. You can also buy one of those flavored water drops so it actually tastes good.
Another tip is to try to drink water as soon as you wake up before you do anything else. You can drink it before you brush your teeth or make your bed. I promise once you build the habit, it will become second nature.
2. Eat More Fruit & Vegetables
Adding fruits and vegetables to your meals and daily snacks is a great habit to have. Not only will they make you healthier by providing your body with proper nutrients, but fruits and veggies are packed with vitamins, antioxidants, and fiber.
Eating the recommended amount of fruits and veggies each day will allow your body to get all the nutrients it needs to function at its best. Pro tip: every color of the rainbow means different nutrients, so make sure you eat the whole rainbow.
Vitamin C-rich fruits and veggies like oranges, kiwi, and broccoli help support your immune system. Dark leafy greens like spinach are also packed with vitamins to keep you healthy.
Eat fruit with your breakfast like banana slices on your cereal or top your pizza at night with some veggies. Make a big salad for lunch or snack on veggies and hummus instead of chips.
3. Schedule Exercise Time
Make sure to squeeze some type of workout into your day. This healthy habit is important but can be difficult to find time for. By scheduling exercise into your day, you are guaranteeing yourself some “me time” to better your health.
Picking an activity that you enjoy is key when starting this habit. You’ll never want to go work out if you hate every minute of it. Dance classes, hiking, swimming, biking, and yoga are great ways to keep active.
Pick 15-30 minutes a day to go work out. You can do this first thing in the morning to get your energy up for the day or at night to wind down. Try putting your workout on your calendar as if it were a doctor’s appointment.
If you go to work every day around the same time, try going for a walk during your lunch break. Schedule a class that you have to leave for after work like kickboxing or spin.
4. Get Enough Sleep
Sleep is very important when it comes to your overall health. Your body needs time to rest each day to function properly. Both your mental and physical health will benefit from you getting enough sleep every night.
The amount of sleep you should be getting each day depends on your age. The National Sleep Foundation says adults 18-64 should get 7-9 hours each night, and older adults 65+ should get 7-8 hours.
Many people take sleep for granted, which can lead to many health problems. Some diseases that have been linked to too little sleep are obesity, diabetes, heart disease, and anxiety.
Not getting enough sleep causes your body to not be able to repair itself like it’s supposed to. Your body needs sleep to recover from your day and help you be productive for the next one. Go to bed too late and you’ll feel tired, groggy, and unmotivated.
Start by creating a bedtime routine for yourself. Try going to sleep and waking up at the same time every day. Keep your room dark, cool, and quiet. Turn off all electronics at least an hour before bed.
Take a warm bath before bed to relax yourself and read a book to get your mind off of anything stressful.
5. Relax & Unwind
Practicing mindfulness can help you relax and unwind. Mindfulness is the practice of being present and aware of your thoughts and feelings without judging yourself. Taking time out of your day to just relax will better your mental health.
One way you can practice mindfulness is through deep breathing. Take deep breaths in through your nose and out through your mouth. Try holding your breath for a few seconds in between each breath.
Focus all of your attention on your breathing and clear your mind. Take 5 minutes to just breathe and watch how relaxed you’ll feel. You’ll feel more clearheaded and ready to tackle work!
Meditation is another great way to relax your mind and body. There are many types of meditation like guided meditation, loving meditation, and mindfulness-based stress reduction.
Find a quiet spot to sit in and focus on your breathing or repeat a mantra. Meditation is a great skill to learn because it allows you to better handle situations that may feel stressful.
Related: 21 Things To Do Instead of Spending Money
6. Put Down the Screens
Staring at our phones all day is horrible for our physical and mental health. Our lives revolve around our screens more than we realize. Spending too much time on our electronic devices can lead to sitting all day, anxiety, depression, and sleep issues.
To cut back on your screen time, you should try setting time limits for yourself. Decide when you’ll spend time on your phone or computer and try to stick to those times.
There are apps that you can download to track your screen time. I would recommend downloading one so you can become more aware of how much time you spend on your phone each day.
Find something to do that doesn’t involve any screens. Go outside and play a sport, read a good book, or learn a fun hobby! Yoga and meditation are great hobbies that can also help you relax.
You should also spend more time with your family and friends. Schedule time to hang out with them once a week or go on group outings. You’ll spend less time on your phone if you’re constantly going places.
7. Connect With Others
Make sure you’re taking the time to spend with your friends and family. Having strong relationships can increase your happiness levels. Not only will hanging out with the ones you love make you happier, but it can also improve your mental health.
Social interaction can help you feel more supported, give you a sense of belonging, and can help you experience joy. Spending time with your loved ones can also give you a sense of purpose and help you deal with stress.
Schedule times to hang out with your friends and family. You could schedule a weekly family dinner or plan a monthly night out with your friends. Creating memories with people you love is what will create strong emotional bonds with them.
Make sure to have good conversations with your loved ones. Ask them questions and actually listen to what they have to say. Ask open-ended questions that will prompt them to share their feelings.
You should also make an effort to meet new people and expand your social circle. Join clubs or groups based on your hobbies. Volunteering is a great way to meet new people and give back to your community.
Being around others and having a strong support system can greatly improve your mental health.
8. Keep a Journal
Journaling is a great habit to help clear your mind and reflect on your thoughts. Writing down your thoughts and feelings can benefit your mental health in many ways. It can help you de-stress, know yourself better, and allow you to express yourself.
Writing down your thoughts can help you relieve stress. You can free your mind by writing down what stresses you out. Once you write something down, it helps you realize that your worries are not that serious.
Journaling can also help you get to know yourself better. Take time out of your day to really think about yourself. You’ll learn more about yourself and what makes you happy.
To start journaling, you should grab a notebook or download the easiest app to journal on your phone. Set time aside each day to write in your journal. You can try to write every day or 3-4 times a week.
You can write about anything! Write about your day, how you are feeling, or what you are grateful for. You can even look up journal prompts online if you don’t know what to write about.
9. Reward Yourself
Making your body healthier takes time and effort. You’re going to want to throw in the towel at some point, but don’t! When you start living a healthier lifestyle, not every part of your day will be filled with these healthy habits.
Make sure to reward yourself every time you reach a milestone. Keep a journal of all the healthy habits you’re doing each day. Add things like eating healthier, drinking more water, or going to the gym.
Flip through your journal once in a while to see how far you’ve come and celebrate the victories. You can even tell your friends and family your healthy goals so they can help keep you accountable.
Treat yourself every once in a while when you reach a goal. You can go eat that big cheesy burger you’ve been craving or take yourself shopping.
Healthy habits don’t have to be complicated or take up a lot of your time.
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