Have you ever wondered why some people are always full of energy or never get sick? There’s no overnight solution to being healthier — it’s all about doing things consistently. Discover seven healthy lifestyle tips they practice and four unhealthy habits they tend to steer clear of.
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7 Habits of Healthy People
Start your wellness journey the right way with these strategies.
1. Avoid Overeating
Do you eat when you’re stressed or overwhelmed? You’re not alone. Your favorite foods can distract you from uncomfortable feelings. However, it can trigger overeating, causing you to consume more than your body needs. Healthy individuals eat when genuinely hungry and stop when satisfied rather than keep going until overly full.
Before eating, ask yourself if you’re hungry or simply emotional. While eating, frequently check in to see how full you feel. You must aim for satisfaction, not fullness. Instead of stress eating, try other distracting yet productive activities like walking or drinking water.
2. Move Daily
Regular exercise is one of the most effective healthy lifestyle tips that helps cultivate a healthier mind and body. It offers protection against health conditions like osteoporosis, heart disease and depression. Working out with others also improves social connection, making it a must-have in your daily routine.
You don’t need a gym subscription or a piece of expensive exercise equipment. Short bursts of activity like walking, doing light stretches and running up the stairs can help increase your heart rate and do wonders for your health.
3. Engage in Social Activities
Healthy people make time for personal interactions even in today’s increasingly remote world. Humans are naturally social creatures, so it’s no surprise that socialization is essential to a long life. A study found that isolation and loneliness are linked to mental health problems like depression.
Spend more time around people to stimulate your brain. Eat dinner with your family, host a brunch with friends or find a community-based activity based on your interest, whether running or a book club. The emphasis on social connection becomes more essential as you age. With a significant portion of the population now over 65 — approximately one in six people — the importance of nurturing relationships cannot be overstated.
4. Cultivate a Sense of Purpose
Growing research suggests that people with a sense of purpose have a reduced risk of chronic diseases and a longer lifespan. It feels fulfilling to know that you’re using your skills to help others. If you haven’t found yours yet, reflect on what you care about, then visualize how you can contribute to that.
For example, if you advocate for dogs and love painting, you can open a shelter or volunteer at one. You may also use your creativity to paint dog portraits and post them online to promote them for adoption. This sense of purpose serves as a reminder of your worth in the world.
5. Practice Relaxation Habits
Relaxing and de-stressing are important for maintaining health. While stress is unavoidable, healthy individuals actively cultivate practices to mitigate its negative effects. Regular relaxation practices can help reduce the emotional intensity of your feelings.
Experiment with various methods to find which works for you. The 4-7-8 breath method is an effective yet quick way to calm your nervous system. Count to four as you inhale, hold your breath for seven seconds and then exhale for eight seconds. When work burns you out, consider taking a day off to lounge at home or unwind outdoors.
6. Eat Plant-Based Foods
Did you know that people in Blue Zones — regions with more centenarians and fewer instances of chronic disease than the rest — eat plant-based foods, including fava beans, lentils and black soybeans, and consume meat only around five times per month?
You don’t have to go fully plant-based. Start by incorporating more vegetables and beans into your diet. Instead of thinking about what foods to “give up,” focus on a delicious alternative to add to your diet. For instance, you can substitute lentils for ground meat and chickpeas for turkey.
7. Prioritize Quality Sleep
Healthy individuals treat sleep as a fundamental pillar of health, like diet and exercise. They don’t consistently sacrifice quality shuteye for other activities. Poor rest can increase your risk of diabetes, obesity and heart issues. Consistency is key to helping you fall asleep better, so keep a consistent schedule or do calming activities before bedtime.
More importantly, wind down responsibly. Avoid binging on Netflix or scrolling through social media. Put your phone on silent mode or away from you before sleeping to limit distractions.
4 Unhealthy Habits You Need to Skip Today
These sneaky habits can sabotage your journey to a healthier lifestyle.
1. Sitting for Long Periods
Whether you have a desk job or love binge-watching on your couch, sitting too much can be detrimental to your health. A study suggested that older women who sit for the majority of their day, regardless of exercise habits, may have a higher risk of heart disease and a decreased life expectancy.
If you sit at work all day, try walking for a few minutes every hour. Use a walking pad and an adjustable desk, or do light stretches.
2. Drinking Sugary Beverages Regularly
Regular soda, sports drinks and sweetened beverages can feel like a quick refreshment, but they often contain high amounts of sugar. Consuming these drinks can increase your risk of weight gain and other chronic diseases.
Replace one sugary drink a day with a glass of water. If you’re not a fan of plain water, try adding ingredients like lemon, cucumber, mint or berries. Find enjoyable and nourishing alternatives like fruit juices or smoothies.
3. Eating Lunch at Their Desks
Do you often work and eat lunch at your desk? While it seems like you’re saving time, distracted eating can heighten your risk of higher body weight. Healthy people understand that taking breaks can recharge their brains for the next half of their day.
Instead of multitasking, spend your lunch breaks away from your screen and with your colleagues. Try out that new restaurant near your office, or grab coffee together. Focus on what you’re eating and be more conscious about your fullness to avoid overdoing it.
4. Spending Excessive Hours on Their Phones
It’s almost a reflex to scroll through feeds before you’ve even had a chance to prepare a good breakfast. If you want to be healthier, establish a solid morning routine and limit phone usage. The day's first moments can set the tone for how you feel, so find something more productive to elevate your mood.
Before using your phone, ask yourself, “Is there something I need to do or is this out of habit?” Try to be more intentional with your usage. Rediscover offline hobbies like knitting or reading a physical book.
Start Small and Stay Consistent
Let these impactful seven healthy lifestyle habits and four unhealthy practices guide your wellness journey. Experiment with these strategies and see which will work for you. Soon enough, you’ll look and feel better than ever.
