We live in a world where there are so many distractions that staying healthy is pushed to the sidelines. Our desire to accomplish something, stay productive, or keep up with events (or social media) keeps us from doing even the most basic things our bodies require to stay healthy.
We are all aware of the importance of maintaining a healthy body. When our body deteriorates, there is no replacement. And surgical procedures will almost certainly be expensive.
So, the best thing you can do to stay healthy is to develop these simple and practical habits.
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What is a habit
But first, what is a habit?
A habit is an impression, feeling, or action that you perform on a daily basis without giving it much thought. Also, experts estimate that our habits account for 40% of our daily activities.
With this fact, it is, therefore, easier to maintain a healthy lifestyle if we make simple and practical actions a habit.
Simple and practical habits
Here are some simple and practical habits you can adopt to maintain good health.
Drink lots of water
Yes, we will start with this. Because drinking water is the most basic way to keep our bodies healthy. Despite this, we prefer to drink soda over water because, well, water is bland.
However, the advantages of drinking water should not be underestimated. For starters, we require water to stay hydrated and maintain a normal body temperature. Water also has the following advantages:
- It helps the body perform optimally;
- Improves brain function;
- Helps relieves constipation;
- It prevents formation of kidney stones; and
- It aids in weight loss
How to make drinking water a habit
According to experts, repetition of a certain action will make it a habit. To make drinking a lot of water a habit, you must make a conscious effort to drink water every day.
Here are some simple steps to get you started:
- Drink water first thing in the morning. Keep a water bottle by your bed so that the first thing you do when you wake up is drink some water.
- When you go out, bring a water bottle (or two).
- Remind yourself to drink a glass of water on a regular basis. A reminder every hour until a few hours before bedtime should suffice.
- To add some variety, infuse your water with cucumber, lemon, or other fruit flavors.
So there you have it, remember to drink plenty of water. Your body will surely thank you.
Eat healthy
Again, we are all familiar with this practical advice. Nonetheless, we struggle to eat healthily. Because of our hectic schedule, as well as a variety of other valid reasons.
This is a classic case of knowing but not doing.
How to make healthy eating a habit
So, how do we practice and make healthy eating a habit? Here are a few simple steps you can take.
Start small
Make an initial goal to eat at least one serving of fruit or vegetable a day.
Track your progress
Keep track of your progress. Keep a journal of your progress toward a healthier diet. It will also serve as an inspiration to continue establishing the habit.
Don’t compound a mistake
Do not make a slip-up as an excuse to revert to junk food. If you were tempted to eat a donut, don’t make it worse by eating a bag of chips for dinner.
Just note that you made a mistake, no big deal. Then go back to eating your healthy food.
Confirm your hunger
We eat for a variety of reasons, including stress and boredom. So, before you get up to go find something to eat, ask yourself if you’re truly hungry.
An apple will appeal to you if you are hungry. If you don’t think an apple tastes good, you’re not hungry; rather, you’re bored and looking for something to do.
So, if the answer to the question of whether you’re hungry is “no”, divert your attention away from food. You could, for example, simply drink water and go for a walk.
Make healthy eating convenient
Stock up on whole foods, fruits, and vegetables. Place them in a visible location. So you can easily grab or use them when you’re hungry or getting ready to cook.
Purchase fewer processed foods and store them in the back of your cabinet or refrigerator.
Meal prep can also be done on weekends so that you can simply grab a meal container for lunch at work.
Eat until 80% full
Stop eating when you’re 80% full. This method is called hara hachi bu which translates as “eat until you’re 80 percent full.” And it’s certainly one way of keeping healthy.
This method originated in Okinawa, Japan, which has one of the lowest rates of heart disease, cancer, and stroke, as well as a relatively long life expectancy.
How to make hara hachi bu a habit
Here are some ideas to help you get into the habit of hara hachi bu and reap the benefits that Okinawans enjoy.
- Eat slowly. Enjoy and savor your food. This gives your brain time to process the body’s signal of fullness.
- Focus on your eating. While eating, do not watch television or use your laptop. Concentrate on your food and enjoy the pleasure it brings you as it nourishes your body.
- Use smaller plates. By using smaller plates, you can trick your mind into eating a smaller portion of food.
Simple exercises
Another simple habit you should develop is regular exercise. This is because exercise has numerous benefits. Among the many advantages of exercise include weight control, energy boost, and better sleep.
Even simple exercises like stretching or any active body movement can help combat the negative effects of a sedentary lifestyle.
A study by Loughborough University in England reported that people who exercised only on weekends. And those who exercised insufficiently had a 30% lower risk of dying compared to those who did not exercise at all.
How to make simple exercise a habit
Take a look at these simple ways to make exercise a habit for a happier, healthier you.
Start small
You can start developing the habit of exercise by starting small. Start with a minute each day. Once you got the hang of it, increase the number of minutes until you reach at least 30 minutes a day.
Schedule your exercises
Set a schedule for a few minutes of exercise. You can either have it in the morning or before you go to sleep.
Split it up
If you can’t commit to a full 30 minutes of exercise per day, break it up into 10-minute increments. Take a short walk away from your desk. Stretch for a few minutes. Alternately, do some chair exercises.
This quick burst of exercise will also give you more energy for the rest of the day.
Make it fun
Play your favorite music. To energize you while you exercise and to liven things up.
Reward yourself
Create a reward system to recognize your small victories. Say you get an extra hour of Netflix when you finish a full 30-minute workout for the day. Or a healthy smoothie to add another minute to your workout.
Sunlight
Another simple but healthy practice that is frequently overlooked is getting enough sunlight. The right amount of sunlight helps the body maintain optimal vitamin D levels in order to support:
- healthy bones,
- calcium levels,
- immune system and glucose metabolism, and
- inflammation reduction.
Another benefit of spending time in the sun that should persuade you to make it a habit is that it promotes better sleep. A good night’s sleep is what our body requires to repair itself and prepare for a productive day.
The National Institute of Health recommends 5 to 30 minutes of sun exposure between the hours of 10 a.m. and 3 p.m. two to three times per week to reap the benefits of sunlight exposure.
So, on weekends, take a short walk during the recommended time for good sun exposure.
Meditate
Meditation is the practice of training your mind to concentrate and become more aware. Meditation has numerous advantages, including:
- calmness
- improved respiration and heart rate
- reduced stress
- improved immunity
- improved stress management
- enhanced self-awareness
- improved sleep
- promotes a positive attitude
How to develop the habit of meditation
Here are some pointers to get you started on a beneficial meditation practice.
- You can start with guided meditation.
- Take it slowly at first. Begin with 5-10 minute sessions per day and gradually increase to longer sessions.
- Schedule your sessions to take place at the same time every day. If necessary, set a reminder.
- Find a quiet place where you can also be comfortable.
- Pay attention to your breathing. Don’t worry if your mind wanders. Simply return to your breathing.
Read
Another practical habit that can be very beneficial is reading. According to studies, reading—whether books, ebooks or even listening to audiobooks—benefits both your physical and mental health.
Undoubtedly, reading has a variety of advantages, including:
- Improved brain function.
- Additional learning.
- Increased empathy.
- Helps to prevent brain degeneration.
- Less stress.
- Improved vocabulary and comprehension.
- Aids in the preparation for sleep.
How to develop a reading habit
To cultivate a lifelong reading habit, try the following suggestions:
- Read about things or topics that interest you. If you enjoy doing something, you are more likely to stick with it.
- Start small. Again, the best way to make a habit stick is to begin with the smallest possible increment. Set a goal of reading a page or two per day. Then, as the days pass, increase the number of pages.
- Set a larger goal, such as finishing a book in a month. Increasing the number of books you read each month is also a good idea.
- Anchor your reading to an existing habit. For example, if you already have the habit of drinking coffee in the morning, try to meet your reading goal while you drink it.
- Carry a book with you wherever you go. If you have some downtime or are waiting for something, you can pass the time by reading.
- Reduce your time spent on social media and watching television in favor of reading. Better yet, substitute reading for time spent on these media.
Summary
To summarize, while we are aware of the importance of taking care of our bodies, we frequently neglect these healthy practices due to our hectic lifestyles.
So, in order to maintain our overall health, we must make some simple and practical health-promoting actions a habit.
Here are some simple and practical habits you can develop to help you stay healthy:
- Drink lots of water
- Eat healthy
- Eat until 80% full
- Do some simple exercises
- Sunlight exposure
- Meditation, and
- Reading.
Please share your thoughts or ideas about 7 Simple And Practical Habits To Stay Healthy in the comments below. If you liked this article, you might be interested as well in these articles:
Why Good Habits Beat Motivation
How To Define Yourself By Your Habits
9 Simple Habits You Can Learn From Vampires
9 Effective Habits For A Happy Life
Building Good Habits For Your To Be
12 Good Habits From The Zodiac
12 Good Habits From The Animal Signs (Chinese Zodiac)
Outside references:
7 Science-Based Health Benefits of Drinking Enough Water
Why Is It Hard To Eat Healthy?
Hara Hachi Bu: Enjoy Food and Lose Weight With This Simple Japanese Phrase
Get Moving! Even a Little Exercise Makes a Difference
Vitamin D and Sun Exposure: How to Optimize Your Levels
What Is Meditation?
14 Ways to Cultivate a Lifetime Reading Habit
Great suggestions! Thanks for sharing!