9 Healthy Habits for Super Healthier Lifestyle

9 Healthy Habits

A healthy life is built upon positive habits like regular exercise, a balanced diet, sufficient sleep, proper hydration, stress management, mindful screen time, social connection, spending time in nature, and prioritizing mental well-being. These habits contribute to improved physical and psychological health by reducing the risk of chronic disease and enhancing overall quality of life. In this article, you’ll read 9 Healthy Habits for a Healthy Life Routine.

Healthy Habits Tips for Beginners

• Stay hydrated
• Listen to your body and don’t push through pain or discomfort
• Start with a moderate-pace jog or brisk walk
• Take a rest day

Regular physical activity can help you reduce your risk of chronic diseases, such as heart disease, type 2 diabetes, and cancer.

 

Habit 1: 1 Session of Exercise

A session of exercise can include a warm-up, a workout, and a cool down is also a part of healthy habits. Its time will depend on your goals and needs, but here are some examples of what a session might include:

Warm Up

A very light jog and brisk walk for 10 minutes to warm up your muscles and joints.

Workout

A mix of exercises, such as compound and isolated exercise, that can last 45-50 minutes.

Cool down

5-10 minutes of stretching to lower your heart rate and help your muscles to recover.

 

Habit 2: 2 Hours of NO Phone before bed

“2 Hours of NO phone before bed” means you should avoid using the phone for at least 2 hours before sleeping. Many health experts recommend improving your sleep quality by allowing your mind to wind down naturally. It also signals to your body that it’s time to sleep.

Blue Light disruption

A blue light emitted by phone screens can disturb your circadian rhythm, making it harder to fall asleep.

Mental stimulation

Scrolling through social media or checking emails before sleep can mentally stimulate you, making it difficult to relax.

Improve sleep quality

By avoiding phone use before sleep, you can experience deeper and more restful sleep.

 

Habit 3: 3 Meals and Snacks

Eating three meals and one to three snacks per day is a common eating pattern that can help to feel energized and avoid excessive hunger. However, the ideal number of meals and snacks for you may depend on your activity level, dietary needs, and other factors.

Here are some things to consider when deciding how many meals and snacks to eat;

Diet quality

Eating three meals per day is associated with a higher diet quality, including more vegetables, fruits, whole grains, and dairy, and less sodium and added sugars.

Weight

Eating one or two meals per day may be associated with a lower BMI (Body Mass Index), while others suggest that eating more snacks throughout the day may help reduce the risk of weight gain.

Consistency

Eating meals at consistent times may help you with weight loss, increase energy, and reduce metabolic risk factors for chronic disease.

Personal preference

The decision to eat three meals per day depends on your health and preferences. You can try to focus on what’s realistic and convenient for, you and not be judgmental about what you eat.

You are more likely to have a greater nutritional variety. By eating regularly, it is more likely that you will have greater nutritional variety throughout the day. This is ideal for meeting your vitamin + mineral needs!

 

Habit 4: 4 Breaks for Stretching and Mental

Stretching can help with mental health by;

• Reducing muscle tension

Stretching can help reverse the cycle of tension, tightening, and pain.

• Affecting the brain

Stretching can affect the brain as well as the muscles. Hormones are delivered throughout the body to help regulate attitude, metabolism, and insulin.

• Increasing serotonin levels

Serotonin is a hormone that helps stabilize mood, reduce stress, and make you feel good.

 

Here are some stretches that can help with mental health:

• Cat cow

This exercise gently stretches the spine by arching it up toward the ceiling and then down toward the floor. It’s often practiced in yoga.

• Shoulder stretch

This stretch can help you to relieve mental stress and ease muscle tension in the upper body. It can also help prevent back pain.

• Dynamic stretching

This type of stretching involves movement, such as arm circles or leg swings. It’s best to do dynamic stretching before physical activity or a workout to warm up the muscles.

• Neck contraction and extension

This stretch can help relieve neck and shoulder strain. To do it, inhale and slowly bend your neck to tuck your chin against your chest. Then, exhale and slowly raise your chin.

 

Habit 5: 5 Servings of Fruits and Vegetables

The 5 servings of Fruits and Vegetables campaign is based on advice from the WHO (World Health Organization), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer.

Eating five servings of fruits and vegetables a day can help lower the risk of serious health problems, including:

• Heart disease 
• Stroke
• Some types of cancer
• Respiratory disease, such as COPD (Chronic Obstructive Pulmonary Disease)

Some tips for eating five servings of fruits and vegetables include:

Eat a variety

Different fruits and vegetables provide different benefits. Green leafy vegetables, citrus fruits, berries, and carrots are especially beneficial.

Cook them

You can try broiling, steaming, baking, or stir-frying vegetables to give them different tastes.

Choose the right foods.

Starchy vegetables like peas, corn, and potatoes are not as beneficial. For canned fruit and vegetables, choose those in natural juice or water, with no added sugar or salt.

Eat dried fruit at mealtimes

30 grams of dried fruit counts as one portion. Eating it at mealtimes can help reduce the risk of tooth decay.

 

Habit 6: 6 Minutes of Meditation

6 Minutes of Meditation helps you focus on the present moment and let go of stress and worries. It helps you to observe your breath and notice where it moves in your body. It also helps you settle your anxious mind and lets you let go of things that no longer serve you. You can try these steps:

1. Find a comfortable position.
2. Notice your body’s shape and weight.
3. Tune into your breath and feel its natural flow.
4. Be kind to your wandering mind.
5. Notice your breath in silence for 5-7 minutes.
6. Check-in with your body and appreciate the practice.

Habit 7: 7 Glasses of Water

Drinking “7 Glasses of Water” is considered a moderate amount of water intake for most adults, often cited as a way to maintain proper hydration, though individual needs may vary depending on factors like activity level and climate; it’s generally recommended to consult a healthcare professional to determine the optimal amount of water for your specific situation. Drinking 7 glasses of water per day could cut total daily intake by up to 200 calories.

 

Key points about drinking 7 glasses of water:

General guideline

While not a strict rule, drinking 7 glasses of water per day can be a good starting point for most people to stay hydrated.

Individual needs vary

Factors like body size, activity level, climate, and diet can influence how much water you actually need.

Potential benefits

Adequate water intake supports bodily functions like digestion, temperature regulation, and nutrient transport.

Listen to your body

Pay attention to thirst cues and adjust your water intake accordingly.

 

Habit 8: 8 Hours of Sleep

8 hours of sleep is a common recommendation. Getting enough good-quality sleep on a regular schedule is important for feeling rested. If you regularly need more than 8 or 9 hours of sleep per night to feel rested, it might be a sign of a sleep or medical problem.

Not getting enough sleep can have many negative effects, including:

• Delayed reaction time
• Poorer working memory
• Difficulty paying attention
• Mood changes, such as feeling more irritable or down
• Increased risk of cardiovascular problems, including heart disease, heart attack, and stroke
• Increased risk of high blood pressure, kidney disease, and diabetes
• Increased risk of mental health problems, including depression, bipolar disorder, and anxiety

Habit 9: 9000 Steps:

At least 9000 steps a day, the chance of dying early is reduced by 60%. Walking 7,000 steps lowers one’s chances of cardiovascular disease by 51%. The much-cited goal of walking 10,000 steps per day has been largely debunked.

Walking 9,000 to 10,500 steps a day can have many health benefits, including:

• Reduced risk of death
• Reduced risk of cardiovascular disease
• Reduced risk of chronic conditions
• Reduced risk of diabetes
• Reduced risk of hypertension
• Reduced risk of osteoarthritis
• Improved mobility
• Improved cardiovascular health

 

Conclusion

Incorporating 9 healthy habits like regular physical activity, a balanced diet, sufficient sleep, social connection, hydration, hygiene practices, stress management, mindful eating, and limiting unhealthy substances can significantly improve overall well-being, reduce the risk of chronic diseases, and contribute to a longer, healthier life.

Does your 2 hours of no phone use before bedtime improve sleep quality and overall health?