Good health is the greatest wealth you can possess. Achieving this requires adopting daily healthy lifestyle habits that take care of your body, mind, and soul, such as healthy eating, regular exercise, and mindfulness practices. If you neglect any aspect of your health, you may feel more fatigued and stressed, have digestive issues, or feel anxious.

While genetics can influence the development of lifestyle-related diseases, adopting a healthy lifestyle can significantly reduce your risk or delay the onset of these conditions. The good news is that even simple changes can substantially improve your health and well-being.

If you want to feel your best and maintain optimal health, you have to adopt a healthy lifestyle. With an overwhelming amount of advice available on what constitutes a healthy lifestyle, it can be confusing to determine the best approach for you. However, living healthy doesn’t have to be complicated. This article examines the benefits of healthy living and how to start and maintain a healthy lifestyle.

What Is a Healthy Lifestyle?

A healthy lifestyle means engaging in activities that improve one’s physical, mental, and emotional health and enhance one’s well-being. However, a healthy lifestyle may mean different things to different people. Some people believe it is walking every day for 10000 steps, while others say it’s running every day or going to the gym 5 days a week.

There is no one way to be healthy but a combination of activities that work together to boost your health. Healthy lifestyle habits are not cast in stone. You don’t have to go to the gym if you don’t like conventional workouts.  Doing activities that you enjoy makes it easy to maintain a healthy lifestyle.

As long as you move, it’s okay. For example, if you don’t like conventional exercise, think of ways you enjoy moving your body. And if you hate kale, you don’t have to eat it.

What Are The Benefits Of A Healthy Lifestyle?

You know you should take better care of your health, but do you know why? Here are the benefits of a healthy lifestyle.

• It may reduce your risk of diseases

Did you know that 5 out of the top ten causes of death are associated with our lifestyle choices? That means maintaining a healthy lifestyle has a major impact on reducing the risk of diseases. 

According to Mayo Clinic, healthy lifestyle habits such as healthy eating can reduce the risk of heart disease, cancer, cognitive decline, and type 2 diabetes.

• May increase lifespan

Did you know that healthy people live longer and more productive lives? They don’t become impaired as they age and can still perform normal functions.  

According to Harvard Health, healthy lifestyle habits such as regular exercise improve heart and lung function, help you have stronger muscles and may reduce the risk of heart attack and stroke, which are among the world’s top ten causes of death.

• Improve memory, focus and cognitive function 

Regular exercise, eating healthy foods and getting enough sleep improves brain function. It also reduces the risk of cognitive decline that causes disease like Alzheimer’s.

Physical activity improves the circulation of blood to the brain and helps the memory remain sharp. Furthermore, healthy habits such as getting enough sleep and eating less sugar also boost cognitive health.

A 2024 study done to establish the relationship between a healthy lifestyle and cognitive function in Chinese adults reported that a healthy lifestyle is a good prevention measure to prevent cognitive impairments and can help with reducing depressive symptoms in the adults.

• Improves mental health 

A healthy lifestyle is beneficial for mental health. According to the American Psychiatry Association, regular exercise and healthy eating has proven to be effective for mental health and should be considered as part of a holistic treatment for mental health issues.

Regular exercise triggers the releases of good feel hormones like serotonin and dopamine which boost moods and helps to ease the symptoms of anxiety and depression. On the other hand, mindfulness practices such as deep breathing and meditation can help you relax and manage your emotions.

Furthermore, eating healthy foods such as whole grains, legumes, lean meat, fruits, nuts, and seeds has a positive effect on mental health.

• Saves money

Some lifestyle choices, like smoking and drinking alcohol, are very expensive to maintain. We can reduce the costs by adopting healthy leisure activities such as swimming, walking, and eating healthy foods. In addition, being in a healthy state reduces the burden of treating diseases such as type 2 diabetes, hypertension, and heart disease.

10 Tips on How to Maintain a Healthy Lifestyle

Living a sedentary lifestyle is not good for you. Physical inactivity increases the risk of stress, anxiety, weight gain, type 2 diabetes, hypertension, heart attack, stroke and other health issues.

A healthy lifestyle starts with setting realistic health goals that you can achieve. Read this article on how to set smart health goals. Here are 10 ways to maintain a healthy lifestyle to help you lose weight and keep it off for good.

#1. Prioritize healthy eating

When it comes to healthy eating, what to eat and what not to eat is a never-ending discussion. Numerous diets promise quick weight loss. However, most experts recommend eating a simple, balanced diet rather than following restrictive diets that are not sustainable. 

A healthy diet ensures that you get all the necessary nutrients in the diet to boost your overall health. Eat fiber foods such as whole grains, fruits and vegetables, health fats from nuts and avocado and protein rich foods such as legumes and lean meat. Several studies suggest that, eating whole grains and more vegetables reduces the risk of type 2 diabetes, heart disease, and some types of cancer.

Limit highly processed foods such as sugary drinks, cakes, white bread, sausage and fast foods because they are high in calories, added sugar, salt and unhealthy fats that are not good for your health. It is okay to have a treat once in a while but ensure that 80% of the time you are eating healthy foods.

Start slowly by replacing refined grains with whole grains and add a serving of vegetables to every meal. Also take high protein breakfast and add healthy fats to your lunch and dinner.

Also Read: Facts about Fast Foods That Will Make You Rethink Your Health Choices

#2. Maintain a healthy weight for you

Being overweight or obese increases your risk of heart disease, type 2 diabetes and high lipid levels. When you have a healthy weight you have less chances of getting high blood pressure, high cholesterol levels.

To determine if you have a healthy weight range is by a measure of your BMI (body mass index). A healthy BMI is between 18.5 to 24.9. A BMI of 25 and above is overweight and above 30 is obese and correlates with lifestyle diseases.

Another key measure is your waist circumference because having excess fat around your midsection is an indicator of the fat deposits around your heart and other organs. According to the National heart, Lung and Blood Institute a healthy waist measurement is 35 inches and lower for women and 40 inches and lower for men.

Studies show that even a 10% weight loss can significantly reduce blood pressure, balance blood sugar levels, and reduce your risk of lifestyle disease. To maintain a healthy weight, eat healthy foods in small portions, limit highly processed foods, drink enough water, and get regular physical activity.

Also Read: How to Maintain a Healthy Weight: 3 Simple Tips

#3. Get regular physical activity 

Exercise is an important pillar of health and wellness. It helps boost your mood, increase your energy levels, improve your sleep, and help you lose and maintain a healthy weight. Regular exercise also reduce your risk of diseases such as diabetes type 2, heart diseases, obesity abs some types of cancer

The World Health Organization recommends that adults should get 150 minutes of moderate intensity aerobic exercise or 75 minutes of vigorous high intensity workout every week coupled with 2 days a week of strength training exercise.

You don’t have to spend hours in the gym to meet the recommendations. A 30 minute walk five days a week gets you 150 minutes of exercise. Then add two to three days of bodyweight exercises such as squats, lunges and pushups and you’ll be fitter than most people.

Aim to get as much movement as you can. Get off your desk and walk at lunch break. Park your car at the furthest spot and alight one block walk the rest of the way.

You don’t have to run every day to be healthy. You can go for a walk, cycle, dance, or do home workouts. As long as you are active, the type of workout does not matter much. Also, you can start with short 10-minute workouts five days a week. Then, you can increase the duration gradually until you get to 30 minutes a day.

Also Read: What are the 5 Benefits of Regular Exercise?

#4. Stay hydrated

Water is a critical component that helps our cells, tissues and organs function optimally and makes up between 50 to 70% of our body weight. Water has several functions in the body such as removing wastes from our body, lubricating joints, and maintains an optimal body temperature.

We lose water every day through urine, sweat and bowel movements. You need to keep replenishing your body with water to maintain a healthy balance of fluids. Instead of reaching out for sugary beverages, drink a cup of water instead.

The recommendation to drink 8 cups of plain water still suffices since it is easy to remember and track for most people. However, Experts recommend a daily fluid intake of 2.7 liters for women and 3.7 liters every day for men, which covers fluids from water, beverages, and foods, but it varies depending on your exercise level, environment, weight, and health status.

For example, people may need more water if they live in hot areas or are pregnant or breastfeeding. To increase your water intake, drink water when you wake up, in between meals, and when you feel thirsty. You will know if you are drinking enough water if you don’t feel thirsty or if your urine is colorless or pale yellow.

Also Read: 5 Pillars of Health and Wellness

#5. Get adequate sleep

Sleep is not a waste of time. Your body needs rest to rejuvenate and repair body cells. When you get adequate sleep you feel better, are productive and have sharper memory.  

Research suggests that getting 7 to 8 hours of sleep boosts immunity and keeps you more energized and productive. On the other hand, sleeping less than 7 hours every day increases your risk of high blood pressure, type 2 diabetes, and heart disease. Furthermore sleep deprivation increases the level of cortisol, a stress hormone that make you eat more and contribute to weight gain and obesity.

Practice good sleep hygiene by setting a sleep and wake up schedule and stick to it. Get 7 to 8 hours of sleep. Have a sleep log where you record you daily sleep pattern. Identify the hours you need to sleep every day to feel rested. Then plan a bedtime routine that helps you sleep at a set time every night.

To promote high quality sleep ensure that you sleep in a dark room, a comfortable bed and in a quiet room. Stop watching TV and put off your mobile devices one hour before bed to help you sleep faster. If you struggle falling asleep, do meditation or read a book before you sleep. 

Also Read: 7 Simple Rules for a Healthy Lifestyle

#6. Manage stress

Stress is part of our lives but you have to learn to manage emotions such as anger, sadness and anxiety. According to research chronic stress strains the immune response and makes your body live in a constant fight or flight mode. This increases your risk of heart disease, diabetes, depression, insomnia and digestive problems.

Most people use comfort foods to distract from what is bothering them. Others may cope with stress by smoking or drinking alcohol which causes more health issues.

A healthy way to manage stress is through exercise and mindfulness practices like deep breathing, meditation, walking in nature, or journaling. If you’re having difficulties managing stress, consider getting professional help from a therapist or psychologist.

Also Read: How Does Exercise Improve Mental Health? (9 Surprising Ways)

#7. Limit your screen time and prolonged sitting

The best way to maintain a healthy lifestyle is to look at areas of your life that make you sit for long hours staring at screens. Most of us sit more than 8 hours every day at desks looking at computers then go back home and get glued to the TV or mindless scrolling on social media.

A 2012 Study revealed that people who spend a lot of time sitting for more than eight hours every day have a higher risk of obesity, diabetes and heart disease and early death from cancer and heart disease.

If you work at your desk all day ensure that you incorporate regular physical activity to your daily routines. Take small breaks every 30 minutes away from your computer and give your eyes a break, walk as you talk on the phone, get a standing desk and cut the time you spend on your phone and exercise instead.

Also Read: How to Make Time for Exercise with a Busy Schedule (9 Easy Tips)

#8. Take a multivitamin supplement 

Although we can find most nutrients in food, taking a multivitamin ensures that you meet the daily recommendations. Supplements are recommended during pregnancy and for older age and people who have malabsorption issues.

According to Harvard Health, if you eat balanced diet that contains whole fruits, vegetables, health fats and protein you don’t need a daily multivitamin supplement. However, people who don’t have access to a variety of fruits and vegetables at home may take a multivitamin supplement every day that provide vitamins A,D,E and B vitamins within the daily recommended allowance.

Women may also consider a calcium, zinc and magnesium supplement to supplement the nutrients that are not available in the diet.

Also Read: 12 Healthy Foods You Should Always Have in Your Kitchen

#9. Limit your alcohol intake and smoking

Alcohol is high in calories (also known as empty calories) may contribute to weight gain and micronutrient deficiency and is not beneficial in your body.

According to the Centers for Disease Control, (CDC), excess alcohol consumption may lead to injury, high risk of heart disease and cancer. Furthermore, smoking can damage your heart and blood vessels which increase your risk of heart disease.

To reduce the side effects of alcohol avid it completely or drink in moderation. The CDC recommends a daily limit for women is one drink per day and two drinks or for men.

#10. Track your health and get regular screening

The best way to maintain a healthy lifestyle is to keep track of your sleep, water intake, heart rate, exercise levels. You can use apps such as fitbit, my fitness pal, Google fitness. In addition, get regular health screening tests because early diagnosis makes it easy to catch diseases in the early stages and manage them promptly.

The tests may vary depending on your age and previous medical history. For example, if you are 40 and above get regular screening for blood pressure, cholesterol levels, blood sugar levels and other conditions that your doctor may recommend. Your doctor may also recommend vaccines such as the yearly flu vaccine to protect you from infectious illnesses.

FAQs

• How to maintain a healthy lifestyle while working?

To maintain a healthy lifestyle while working you need to prioritize health eating by carrying healthy packed lunch and snacks and ensure that you drink enough water and take regular breaks.

• How to remain healthy when you work long hours?

The easiest way to remain healthy when you work long hours is to get 7 to 8 hours of sleep every day, exercise in the morning with short high intensity workouts and choose healthy meals that will sustain your energy throughout the day and prevent unhealthy snacking.

• How to eat healthy when you work full time?

If you want to eat health when you work full time you have to block some time on your off day to prepare health meals in bulk, divide into individual meal portions and store in your freezer. Also stock health snacks such as Greek yogurt, unsalted nuts and whole fruits and carry them to the office.

• What is the best way to maintain a healthy lifestyle?

The best way to maintain a healthy lifestyle is to eat healthy meals filled with fiber, healthy protein and fats, get enough sleep, drink enough water, maintain a healthy weight and have a regular exercise routine. 8 tips for healthy eating

Final Thoughts

A healthy lifestyle reduces the risk of non-communicable disease, can help you manage stress and enjoy better sleep and concentration and increase your lifespan. There are simple ways to start and maintain a healthy lifestyle such as healthy eating, getting enough sleep, exercising and drinking enough water.

Decide what works best for you and make small changes towards the healthy version of you. If you’re struggling to adopt lifestyle changes, seek professional help from your doctor or therapist. You can also book a one on one consultation with a dietician to recommend and help you make lifestyle changes.

Read Next:

• How to Start Working Out for The First Time for Beginners (7 Easy Steps)
• How to Hack Your Brain to Make Healthy Habits Stick: 10 Healthy Habits for A Better You
• Self-Care Routine for Women:  How to Start Taking Care of Yourself Again Even If You Had Neglected Yourself