Habits to add to your routine for a healthy lifestyle

1. Regular Exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include walking, jogging, swimming, cycling, or any other physical activity you enjoy.

Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity.

Everyone can experience the health benefits of physical activity – age, abilities, ethnicity, shape, or size do not matter.

2. Balanced Diet: Focus on consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugary snacks, and excessive intake of unhealthy fats.

Here are some benefits of balanced diet:

• May help you live longer
• Keeps skin, teeth, and eyes healthy
• Supports muscles
• Boosts immunity
• Strengthens bones
• Lowers risk of heart disease, type 2 diabetes, and some cancer.

                   

3. Adequate Hydration: Drink plenty of water throughout the day to stay hydrated. It's generally recommended to aim for at least 8 glasses (64 ounces) of water per day, but individual needs may vary.

3 tips for staying hydrated:

1. Don’t wait till you’re thirsty to drink. By the time you feel thirsty, you’re already slightly dehydrated. Sip water steadily throughout the day and drink more fluids than usual when the weather is hot, especially if you’re active. 
2. Flavor your water. If plain water tastes boring to you, you can add flavor with fresh fruits or a splash of fruit juice. You can also consume clear broths, ice pops or sports drinks (especially if you're doing intense exercise). Just make sure to limit caffeine and alcohol. 
3. Eat water-rich fruits and vegetables. Certain fruits and vegetables contain plenty of water in addition to healthful nutrients. Watermelon, strawberries, cantaloupe, peaches and pineapples are fruits with high-water content. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini and tomatoes. 
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4. Sufficient Sleep: Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a relaxing bedtime routine to promote better sleep habits.

Why is getting enough sleep important?

• Get sick less often.
• Stay at a healthy weight.
• Lower your risk for serious health problems, like diabetes and heart disease.
• Reduce stress and improve your mood.
• Think more clearly and do better in school and at work.
• Get along better with people.
  

5. Stress Management: Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature. Find healthy outlets to cope with stress and prioritize activities that promote relaxation.

Preventing and managing long-term stress can lower your risk for other conditions — like heart disease, obesity, high blood pressure, and depression.

6. Regular Health Check-ups: Schedule regular visits with your healthcare provider for preventive screenings, vaccinations, and health assessments. This can help detect any potential health issues early and promote overall well-being.

7. Mindful Eating: Pay attention to your body's hunger and fullness cues, and practice mindful eating by savoring each bite and avoiding distractions while eating. This can help prevent overeating and promote better digestion.

Incorporating mindful eating practices has been shown to have benefits for individuals including:

• a renewed sense of hunger and fullness.
• weight loss management and maintenance.
• improved self-esteem.
• a sense of empowerment.

8. Social Connections: Cultivate meaningful relationships with friends, family, and community members. Social connections can provide emotional support, reduce feelings of loneliness, and contribute to overall happiness and well-being.

Social connection with others can help:

• Improve your ability to recover from stress, anxiety, and depression.
• Promote healthy eating, physical activity, and weight.
• Improve sleep, well-being, and quality of life.
• Reduce your risk of violent and suicidal behaviors.
• Prevent death from chronic diseases.

Incorporating these habits into your daily routine can help you lead a healthier and more fulfilling life over the long term. Start small, be consistent, and gradually build upon your habits to achieve lasting results.