Developing and maintaining healthy daily habits is the key to success. They help you stay on track with your goals and can improve both your physical and mental well-being.
Not everyone can commit to pounding weights in the gym or an hour-long workout session, but you can still be active. Try taking the stairs, walking to work instead of driving, gardening with extra vigor, or dancing to your favorite music.
1. Move Your Body
We aren’t designed to sit for eight hours a day and stare at computer screens. Sitting for too long can increase your risk of certain health conditions. Add movement to your daily routine to boost your energy levels and mood — even if it’s just a quick walk around the block.
Aim for at least 150 minutes of moderate-intensity physical activity per week for the best results. This includes walking, cycling, swimming, dancing, or taking a fitness class.
Studies show that the connection between your brain and body is a two-way street – your feelings affect how you move, and how you move affects how you feel. For instance, regular aerobic exercise can reduce anxiety by making your brain’s “fight or flight” response less reactive.
Whether it’s an afternoon walk, playing sports with friends or trying new hobbies, find ways to get moving daily. Your body — and your mood — will thank you.
2. Drink Water
In many cases, when people first grab a drink in the morning, it’s not water they’re reaching for — it’s something sugary. This can cause cavities, contribute to obesity and diabetes, and increase the risk of heart disease and stroke. On the other hand, water can help regulate body temperature, lubricate joints, carry oxygen and nutrients to cells and, of course, flush out toxins.
In addition, drinking enough water can also help to alleviate feelings of depression or sadness by promoting brain function and providing energy sources for the body and mind. So, start the day by filling up on water and try adding healthy add-ins like fresh mint, cucumber, or lemon to help make it more interesting.
We’ve all heard the adage that you should aim for eight 8-ounce glasses of water daily. However, the amount of water each person requires daily varies and can depend on age, health condition, activity level, and tendency to sweat. The best way to determine hydration needs is to let thirst be the guide.
3. Eat a Healthy Snack
Many people eat healthy meals but don’t take the time to choose nutrient-dense snacks. The right snacks can boost the body’s energy and help prevent overeating between meals.
Eating a healthy snack can also improve mental focus in students and employees. Studies have shown that a well-fueled brain improves learning and performance, and the benefits extend to those with mental health challenges, such as depression or anxiety.
Unhealthy snacks, like cookies, candy bars, and chips, have a lot of sugar, salt and fat. They can cause blood sugar levels to spike and drop quickly, leading to cravings and fatigue.
Snacks that are high in protein and fiber, such as whole grains, nuts, and fruit, have a slow release of energy to sustain hunger and keep blood sugar stable. They also have the potential to promote gut health with the addition of probiotics, which are precursors to neurotransmitters impacting mood and alertness. These habits may seem simple or even insignificant, but when put into practice, they can positively transform our physical and mental well-being.
4. Get Enough Sleep
Getting enough sleep is important because while you are asleep, your body does many things to keep you healthy, including restoring hormonal balance, healing the immune system, and repairing and building tissues. It also reduces stress, stabilizes blood sugar, and helps with weight loss, memory, and concentration. You’ll want to aim for 7-8 hours of sleep each night.
When you get enough sleep, staying active during the day is easier, which can help with mental clarity and happiness. A good night’s sleep can help you avoid unhealthy foods because the body can better regulate hunger and cravings.
Moving your body doesn’t have to mean going to the gym, as there are many different types of physical activity that can boost mood and health. Try new activities to find one that feels right for you, but make sure to start small and keep at it. You can also take steps to improve your mental health and wellbeing by talking with a friend or family member, practicing mindfulness and learning how to say “no” when you are feeling overwhelmed.
5. Do Something for Yourself
We’ve all heard the advice about making time for self-care, but how do you implement this into your daily routine? The key is to choose self-care activities that are realistic for your lifestyle and will provide benefits.
Physical: Exercise, take vitamins and supplements, get annual checkups, practice good dental hygiene, eat healthy, sleep 7-9 hours each night, avoid alcohol and drugs, and use sunscreen when outdoors.
Social: Spend time with friends and family, volunteer, participate in a community activity, stay connected with friends through healthy social media usage, have fun, laugh often, and make plans.
Spiritual: Practice mindfulness, prayer, or meditation, visit a place of worship, seek meaning and purpose, and help others.
When you’re healthy, your mind and body are better able to manage stress, improve focus and productivity, and maintain a positive outlook. While it’s easy to put your health on the back burner, doing so can lead to burnout and more serious mental health issues. Fortunately, small daily habits can lead to a lifetime of wellness. Take action today.
