Many people decide to commit in healthy habits because they thought it will benefit their physical body and wellness. Although, that’s also true, having healthy habits can do more than that. Eating right, doing exercise, and making sure we are at our best condition, deliver deeper and bigger impact to our body and to our life.
When we say healthy habits, it doesn’t only involve steps to be in a better physical health. It includes anything that benefits the physical, mental, and emotional state. Altogether, all these habits work to build the best framework of life.
Acquiring healthy habits can be tough because it requires changes in mindset, routine and schedule. However, the determination towards this change consequence to long term positive results in your life and the people around you.
Anyone can commit to these healthy habits no matter how they are, or how bad their former habits were. You can always move forward towards the kind of life that you want. However, when shifting towards these healthy habits, it’s important to know that it must be done gradually, using step by step stages to assure compliance.
Below we found 192 healthy habits from developgoodhabits.com that you can start with. These changes include shifts in diet, routine, exercise, even mindset. Although, not all habits are applicable to everyone, most of the suggested habits below can be a great starting point for those people who desire to become a better version of themselves.
Engaging in physical activities benefits both mind and body. It helps the body fight off chronic diseases, lowers stress, improves mood, and gives a sense of accomplishment. You don’t need to undergo strenuous, vigorous workouts at the gym to acquire healthy fitness habits. The important thing to do is set your body in motion. You can make small steps at first just to make your life less sedentary.
There are so many things you can do to make your life more active. Just make you sure to stick with what you will choose, and you enjoy what you do. Here are some of the steps you can add to your everyday life:
- Do house chores.
- Take early morning walks for at least 30 minutes.
- Make sure to do two-minute walking habit for every hour that you sit.
- Use the stairs instead of the elevator.
- Walk as often as you can.
- Consider using a treadmill desk.
- Consider using a height-adjustable desk.
- Make it your daily goal to do 10,000 steps a day. Use a step-tracking device.
- Do some dance break.
- Hike more often.
- Try yoga.
- Try rock climbing.
- Try geocaching.
- Exercise during TV commercials.
- Engage in Deskercise.
Lifestyle and Mindset
One of the greatest mindset shifts that you can do is forgiving and letting go. Emotional burden can take a toll on your health and wellness. When you are able to consciously forgive, even without an apology, it reduces your stress, anger and tension. Being able to replace negative emotions with positive ones will help your body ease out as well. Holding onto grudges can affect your physical body as it causes an increase in muscle tension, high blood pressure and increased heart rate.
Forgiveness will also help you sleep better. You will not spend sleepless nights thinking of the things that happened in the past. Being able to forgive, not only others, but also yourself, allows you to focus on your well-being. Furthermore, it will improve your relationships with other people, which in return, will give you feelings of connectedness with others. Your healthy relationship with other people is a key component of a healthy lifestyle. Here are some steps you do:
- Don’t hit the bed sleep.
- Reflect on yourself instead of blaming others.
- Live in the now instead of dwelling in the past.
- Prioritize your peace of mind.
- Recall the times when you were forgiven.
- Think of people when they were children.
- Keep in mind why you love others.
- It’s better to be kind than to be right.
- Never judge, just observe.
- Take responsibility for your own mistakes.
- See every experience as a change of growth.
Portion size control is a crucial key of eating healthy. Sometimes, how much you eat is more important than what you eat. For example, avocado is a nutritious food filled with healthy fats. However, because avocados have dense calories, too much consumption of these fruits per day can be damaging.
To make sure you’re not over-eating, eat until you are satisfied. If you think you’re still hungry, wait for 20 minutes, drink water, and then eat again if you still want to.
You may also want to eat on smaller plates than what you regularly use. There will be a big difference in your serving size, but you will rarely feel the it when you eat. Keep in mind that eating is not a past time, or a stress reliever that you can do when the pressure hits. Mindfully eat during your every meal, and sit down and focus on your food. Turn off the television when you’re eating, and do not rush to the fridge when you’re having a bad day. Cut off your bad eating habits, instead, try to do some of the actions below:
- Do not stress eat.
- Make use of portion-control containers when storing meals.
- Prefer portion-control plates when eating at home.
- Be aware of your hunger cues.
- Drink a lot of water and other healthy juices.
- Make a food diary.
- Create healthy smoothies.
- Read the nutrition labels.
- Do not buy fun-size candy bars.
- Do some meal planning.
- Prepare single-serving snack packs.
- Avoid distractions during meal times.
- Be consistent with your grocery list.
- Eat slowly.
- Make sure to chew your food at least five times when eating.
- Don’t wait to get thirsty, drink often.
Regular Health Checkup
Prevention is always better than cure. Most people only go to a doctor when they feel ill, or they see suspicious signs of disease. The problem is, many illnesses only give out signs when the sickness has become severe.
Do not ignore the little signs that happen to your body. For instance, if you notice a mark on your skin that emerged out of the blue, go see a dermatologist at once. Be proactive, and make sure to see a doctor at least once a year. Getting regularly checked will help you be aware of what’s happening to your body, even though you’re feeling normal.
Physicians can give preventive measures if you have a family history of diseases, or if your health stats are changing. Catching a health issue before it gets worse is the key to living and feeling healthy.
- Have an annual physical exam.
- If you’re a woman, take a thyroid test.
- Take a bone mineral density test for women.
- Take a yearly mammogram.
- Fasting plasma glucose test.
- Eye exam.
- Hearing test.
- Dental exam and cleaning.
- Abdominal aortic aneurysm screening (for men only).
- Blood pressure screening.
- Cholesterol screening.
- Prostate screening (men).
- Lung cancer screening.
- Testicular self-exam (men).
- Pap test and HPV test (women).
- Chlamydia test (women).
- Gonorrhea test (women).
- HIV test and other sexually transmitted infection tests.
- Skin exams.
- Influenza (flu) vaccine.
- Hepatitis A vaccine.
- Hepatitis B vaccine.
- Herpes zoster vaccine.
- Human papillomavirus (HPV) vaccine.
- MMR (measles, mumps, rubella).
- Meningococcal (meningitis).
- Pneumonia vaccine.
- Tetanus, diphtheria, pertussis.
- Varicella (chicken pox).
Get Quality Sleep
The quality of your sleep plays a crucial role in your mental, physical and emotional health. How you function when you are awake is generally dependent on the amount of sleep that you get during the night. During sleep, your body replenishes the energy that it used when you’re awake. It supports brain function, and performance as well. For children, sleep plays an important role in growth and development.
Low quality of sleep may compromise your health, making you more susceptible to chronic diseases. You may also have trouble in thinking, focusing, and you may experience learning difficulties. If you don’t get enough rest or sleep everyday, you will be prone to stress, and your health will decline because you’re not giving your body a chance to replenish the energy that it used during the day.
- Do not drink coffee in the afternoon.
- Eat only light meals before going to sleep.
- Keep your pets out of the bed.
- Sleep in consistent schedule.
- Don’t drink too many fluids before going to sleep.
- Quit smoking.
- Your room temperature must be between 60-67 degrees F.
- Turn off all electronics one hour before bed.
- Wear comfortable socks.
- Nurture your spirit.
- Visualize happy thoughts.
- Log your sleep.
- Choose wind-down sleep routine.
- Practice getting back to sleep.
- Keep the room is dark and quiet.
- Use essential oils for sleep.
It’s easy to fall into a routine, and be stuck in it for a long time. Although it feels convenient and comfortable, an endless routine can affect the quality of your life. You must try new things every once in a while, and break this routine of yours. Trying new things will not only help you learn more about life, it will also improve your self-esteem, and happiness.
It’s normal to feel hesitant at first. Because you’ve been too comfortable in your old routine, changing it can take a lot of effort. Once you do, however, you will be surprised that you’re actually liking the new things you do, and the new people that you meet.
Trying new things will improve your confidence and your self-esteem. It will also reduce your feelings of boredom and loneliness. All of this will drive your personal growth, improve your health, and lengthen your life.
- Study a new language.
- Watch a foreign language film.
- Eat at a new restaurant. Ask the waiter to pick your meal.
- Travel to a place where you’ve never been before.
- Attend a class related to your work.
- Learn a new sport.
- Learn to cook a easy meal you’ve never tried before.
- Get to work using a different route.
- Take a road trip.
- Try a new look.
- Listen to new genres of music that are unfamiliar to you.
- Read a book from an author you don’t know.
- Try a new exercise.
- Watch a play.
- Watch a drag show.
- Go one week without Internet.
- Go one weekend without spending.
Strength and Flexibility
As we age, our muscles become stiffer, weaker and smaller. These changes will result in elasticity loss in the muscles, and tougher movement of joints. The main reason why it happens is inactivity. People tend to fail to exercise their muscles, and lose flexibility. It’s important to keep doing strength building, and practice flexibility. Otherwise, it could result in bad posture and reduced muscle function, which are significant keys to overall wellness.
Improving your strength and flexibility will result in better balance, and decreased risk of injury. Adopting these healthy habits will also improve the flow of nutrients and blood in the body. This is because stretching increases the temperature of the tissues, which in return improves the circulation and transportation of nutrients to all of your organs.
- Do pushups.
- Curl to press.
- Fly to Tris.
- Lying march.
- Ball squat.
- Tripod row.
- Shoulder and chest.
- Arm across chest.
- Triceps stretch.
- Glut stretches.
- Adductor stretch.
- Single leg hamstrings.
- Standing quadriceps.
Happiness and Laughing
Laughing reduces stress, and makes you feel better. Studies have also found that during laughing, the brain undergoes the same changes as with the people who mindfully meditate. A positive attitude, and a good sense of humor also helps in creating strong bonds and relationships with other people.
Happiness and laughing also helps people feel calm and refreshed; ready to face another day. Although, there are no published studies yet that support the clinical benefits of laughing, so far, good results have been found.
- Know the therapeutic benefits of laughter.
- Laugh often.
- Watch funny TV shows and movies.
- Check out a laughter yoga club.
- Try a laughter exercise program.
- Try self-initiated laughter.
- Schedule funny videos to watch on YouTube.
- Spend more time with your pets.
- Read funny books or newspaper comics.
- Find your favorite comedian.
- Watch a stand-up comedy show.
- Listen to hilarious podcasts.
- Hang out with old friends.
- Go to an amusement park.
- Check your old pictures.
Nurturing Your Relationship with other People
Maintaining good relationship with other people is also a part of the healthy habits. Having friends and family to rely on, turn to and socialize with will give you a sense of connectedness and belonging. It allows you to understand and relate with other people who share your same beliefs.
Keeping and developing good relationships with other people is also a way of self-care. Despite the fact that we are living a busy life, which makes it difficult to get in touch with other people, reaching out to others is a healthy habit you must do.
- Eat meals together as a family.
- Have a weekly family night.
- Plan yearly family vacations.
- Do house works, and play together.
- Read stories to young kids, and share books with older ones.
- Update your family photo albums.
- Get to know your children’s friends.
- Help your children with their homework.
- Camp together.
- Drive your kids to school.
- Leave love notes.
- Work on the same goals with (a) friend(s). Be each other’s accountability partner.
- Invite friends over a sleepover.
- Schedule a reading date with your friend(s).
- Help your friends with chores.
- Meet up with friends at least once a month.
Reflect on your Vices
Vices and addiction are not only in the form of alcohol, cigarette, or drugs. Many people also have addictive behaviors towards gambling, internet use, and caffeine. We need to address the habits that we do in excess in order to know if we’re still in control of them. When reflecting on your addiction, it’s important to consider your personality. According to studies, there is a connection between impulsiveness, compulsiveness, and addiction.
Self-reflect is a necessary step to identify our repetitive behaviors. One factor that identifies a full-blown addiction is the loss of control towards this habit, even though it has already resulted in negative consequences. If you notice an addiction problem that has gone severe, you must act to address the issue. Here are the steps of what you can do:
- Start by reflecting on your addiction problems.
- Know the consequences of your addictive behavior.
- Evaluate how bad your addictive behavior is.
- Know your personality.
- Understand the root of the behavior.
- Understand your habits. Know your triggers. Break bad habits.
- Engage in a new, different routine that disrupts your addictive behavior.
- Keep an accountability journal.
- Reward yourself.
- If you feel you need professional help, consider seeing a therapist.
Quieting your mind will not only significantly reduce your stress, it will also improve the connection of your mind and body. Make sure to spend some time every day to meditate. It will release any tension that is happening in your personal or professional life. During meditation, you will also have time to reflect about the things that you do in life, or if you’re experiencing any problem. Meditation is also a good way to rest your mind throughout the day, so you will be ready to take on the next task.
- Engage in a morning breathing exercise.
- Practice “if-then” way of thought when monkey mind starts to get the better of you.
- Do morning meditation.
- Do shower meditation.
- Observe your own thoughts.
- Practice pranayama.
- Practice qigong.
- Start a journal or write your “morning pages.”
- Create a tea or coffee ritual.
- Do yoga.
- Recite positive affirmations.
- Practice mindful eating.
- Take a digital break regularly.
- Take a music break.
- Decrease distractions.
It’s true that you should count your blessings. Reminding yourself about the things that you’re grateful for will uplift your spirit, and fight any lingering depression. Every day, you must focus on the positive things that are happening in your life rather than the negative. You must also keep your strengths in mind as you face each day.
Feeling grateful with all the things that you have in life will benefit your well-being and happiness. Sometimes we take the little things for granted, which actually are the things that we can’t live without.
- Make a gratitude journal.
- Notice at least one compliment every day.
- Practice saying thank you.
- Say grace before meals.
- Think of at least three things you are grateful for every morning.
- Smile often.
- Volunteer for organizations or causes you believe in.
- Reach out to a friend or a relative and thank them for being a part of your life.
- Create a gratitude collage.
- Love nature.
- Listen well when someone else is talking.
- Write and send a thank you note.
- “Look for the helpers.” – Fred Rogers
- Be thankful when you learn something new.
- Reward effort.