A healthy lifestyle is a way of life that helps you feel good physically, mentally and emotionally. It can look a lot of different ways for every person and you get to decide what that means for you.
It is important to make small improvements to your lifestyle gradually over time. Changing your diet and making sure you are getting enough exercise is a great start, but you can also add other elements of a healthy lifestyle to your routine.
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Exercise
Exercise is a powerful medicine that prevents and treats disease, builds strength, boosts energy, and helps people maintain a healthy weight. It also reduces stress and improves sleep.
Everyone can benefit from physical activity, regardless of age, sex, or physical ability. Even a few minutes of moderate physical activity a day can make a difference in your health.
Ideally, adults should do about two hours of moderate-intensity physical activity and one hour of vigorous-intensity physical activity per week. However, most people can start with a few 10-minute sessions and then gradually increase their time and effort over several weeks.
If you’re unsure about how much exercise you can do safely, talk to your doctor or an allied health professional before starting an exercise program. Your doctor may recommend that you do pre-exercise screening, which identifies any health problems or conditions that can place you at an increased risk for injury during exercise.
Eat Right
A healthy lifestyle is the combination of activities and habits that promote total physical, mental and spiritual fitness. These include a well-balanced diet, regular exercise, adequate sleep and stress management.
Foods that are low in fat, cholesterol and sodium should be a major part of your diet. They also contain high amounts of fiber, vitamins and minerals that help keep you healthy and prevent disease.
In addition, a balanced diet should include plenty of fruits and vegetables. Dark, leafy greens, oranges and tomatoes–even fresh herbs–are loaded with vitamins and minerals.
Limit your intake of sugar-sweetened beverages, soda, fast food and other foods that are highly processed, fried or packed in oil. These unhealthy foods may cause weight gain and increase your risk of heart disease, diabetes, cancer and other health problems.
Sleep Well
Getting enough sleep is essential to maintaining a healthy lifestyle. It reduces your risk of heart disease, stroke, obesity, and dementia, as well as improves your mood and cognitive function.
However, not all people get the sleep they need on a regular basis. It’s especially challenging for those who work shift work, have irregular schedules, or deal with stress on a daily basis.
One of the best ways to get the sleep you need is to create a consistent sleep-wake schedule that reflects your natural circadian rhythm, which tells your body when to fall asleep and wake up. This may mean going to bed and waking up at the same time every day, even during weekends.
Other ways to make sure you are getting the sleep you need include avoiding caffeine, managing stress, and developing a relaxing bedtime ritual that includes stretching, breathing exercises or meditation. If you struggle to get to sleep, it’s important to speak with a doctor or a sleep specialist.
Manage Stress
Having a healthy lifestyle can help you manage stress. It involves a variety of habits and practices, including exercise, healthy eating, and getting enough sleep.
For some people, simple things like going for a walk or spending time with friends can reduce stress. For others, mindfulness practices or therapy may be helpful.
Reframing problems helps, too. For example, instead of fuming at a traffic jam, try listening to calming music or enjoying some quiet alone time.
Take time to do things you enjoy every day. Even if it’s just a few minutes, this daily activity can lower your stress levels and make you feel happier.
Some people may distract themselves from stress with unhealthy behaviors, such as drinking alcohol or eating too much. These unhealthy behaviors can lead to health problems in the long run, such as anxiety and depression.
