Improving your health doesn’t have to be complicated or overwhelming. In fact, there are twelve simple health habits that you can start incorporating into your daily routine right now. By making these small changes, you can improve your overall wellbeing and feel physically and mentally better.
When it comes to change, small changes go a long way towards establishing simple habits to improve your life. Small actions over time can produce great results.
All too often, we focus on the big picture, which seems so far away. Yet, if we focus on the actions we can take today, the big picture will one day arrive. What I find is that simple daily habits can bring you closer to the bigger picture and a more balanced and healthier life. The simple act of including just a few simple healthy actions in your daily day will help you progress closer to your goal.
These 12 simple daily habits for health are easy to include in your day.
The habits below may be easy to include in your day, but remember, when introducing new habits to your daily routine, start with only a few new habits. Introducing too many new habits into your daily routine at once can cause overwhelm. Give yourself a chance to succeed by commencing with one or two new simple daily habits that will lead to your personal long-term health goal.
1. Practice stress-reducing techniques.
Stress can have a negative impact on both your physical and mental health. To combat stress, try incorporating stress-reducing techniques into your daily routine. This can include activities like;
- Deep breathing.
How often have you told yourself, your child or someone you are speaking with, ‘Just take a deep breath.’ Deep breathing is so healthy because it reduces tension, relieves stress and helps with relaxation. - Yoga.
There is a reason yoga and Pilates are so popular. They increase mindfulness and overall skeletal strength. Balance is so important to strengthen muscles. As we get older, our muscles’ strength reduces our injuries when we fall. Yoga can help with this. - Mindfulness
There are many ways to practice mindfulness. Choosing to be mindful throughout the day as you go about eating, walking, and working helps reduce stress and burnout.
Just taking a few minutes to relax and unwind each day. Finding ways to manage stress can improve your overall well-being and help you feel more relaxed and focused throughout the day.
2. Eat a balanced diet.
Eating a balanced diet is one of the most important health habits you can adopt. A balanced diet includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Aim to fill half your plate with fruits and vegetables at each meal, and choose whole grains like brown rice and quinoa over refined grains like white bread and pasta. Limit your intake of processed and sugary foods, and opt for healthy fats like avocado, nuts, and olive oil.
A quote Jim Rohn shared at a seminar I attended is, “5 is fine but 9 is define.” Yum, I love to eat lots of healthy fruit and vegetables, so I love this saying.
Remember, a balanced diet is key to maintaining a healthy weight, reducing your risk of chronic diseases, and promoting overall health and well-being.
3. Drink plenty of water.
One of the simplest and most effective health habits you can adopt is to drink plenty of water. Staying hydrated is essential for maintaining good health, as water helps to regulate body temperature, transport nutrients, and remove waste. Aim to drink at least eight glasses of water per day, and more if you are physically active or live in a hot climate. You can also add flavour to your water by infusing it with fruits or herbs or by drinking herbal teas.
4. Get enough sleep.
Getting enough sleep is crucial for overall health and well-being. Lack of sleep can lead to a range of health problems, including obesity, diabetes, and heart disease. Aim to get at least seven to eight hours of sleep per night, and try to establish a regular sleep schedule by going to bed and waking up at the same time each day. Avoid caffeine and electronics before bedtime, and create a relaxing sleep environment by keeping your bedroom cool, dark, and quiet.
Sometimes it is the worry that keeps us up at night. Refer to the article ‘How to sleep better and worry less (with worry journal prompts)‘.
5. Establish a morning routine.
Just like having a bedtime ritual, a morning routine can help set the day. Having a morning routine can assist with daily productivity. I found implementing the actions that Hal Elrod speaks of in his book The Miracle Morning is a productive way to start the day.
6. Embrace journaling to reduce stress and increase happiness.
Writing in a journal is one of the best daily healthy habits to adopt. The simple process of journaling helps with creating a healthy mind. Via journaling, you can progress towards your goals by bringing your attention to what is working and what is now working as you take action towards your goals. Using different journal prompts is a great way to start a journaling habit.
7. Exercise regularly.
Regular exercise is essential for maintaining good health. It can help you maintain a healthy weight, reduce your risk of chronic diseases like heart disease and diabetes, and improve your mental health. Aim for at least 30 minutes of moderate-intensity exercise, such as;
8. Brisk walking or Cycling
A walk is great for improving your mood. The fresh air helps with clearing the mind, regaining focus and clarity. A challenge would be throughout the day enjoy a few short walks. If increasing your steps is a goal of yours, read 7 Simple ways to walk 10,000 steps a day.
I used to enjoy walking, but as my knees got weaker, I found cycling better for me. I enjoy cycling an e-bike as I have the added bonus of going further and knowing I can still get home after enjoying exercise and wonderful views along the lake where I live.
Remember, when you choose a sport, do something you enjoy. I did not enjoy going to the gym, but I was prepared to try different classes. I enjoy aqua aerobics the most.
9. Make the most of the stairs.
If you have stairs at home, do more than walk up and down them. Include walking faster up and down as part of your cardio workout.
If you work in an office and there is a printer on the floor above or below you, print to that printer so that you can include walking up and down stairs into your daily routine.
10. Toe flexes.
Who would have thought the good toes, bad toe exercises in childhood dance classes would play an important role in foot health today? If you’ve ever had plantar fasciitis, you know what I’m talking about.
11. Take time to Balance on one leg.
After fracturing my ankle in 2019, I was advised to include balancing in my fitness routine. The reason was to strengthen ankle health which in turn helps with healthy hips later in life.
Balancing is good for ligaments, and it has many neurological benefits.
Two ways to include balancing into your daily routine are;
- Balancing on one leg while cleaning your teeth.
- Include walking heel to toe, like a tightrope walker, on your daily walk.
You can also try incorporating strength training exercises, like lifting weights or doing bodyweight exercises, at least two days a week to build muscle and improve bone health. Remember, any amount of exercise is better than none, so start small and gradually increase your activity level over time.
12. The oral healthy habit
It goes without saying cleaning your teeth is definitely a healthy habit. Another healthy oral habit is;
- Gargling.
Yes, gargling stimulates your vagus nerve, which can decrease anxiety.
In 2020 I set my word of the year as healthy. Focusing on the world healthy helped me focus on my health goals.
If you are struggling to break bad habits, here are 10 tips for breaking bad habits.
The gargling thing is interesting! I have never heard of that. I am an anxiety sufferer and mental health blogger, so thanks for that awesome tip. I’ll have to try it.
Thanks, Jen, Great to hear you are sharing on mental health. It is such an important topic. It was a printed article on health that I first read about the vagus nerve and all the benefits it provides. Other ways to stimulate the vagus nerve is humming and singing loudly.
I have always wanted to try aqua aerobics! They make it look like it is SO MUCH fun!
Plus, I like that you wouldn’t see it whenever I made a mistake. 🙂
LOL Kale, that’s what I love no one can see my mistakes among the splashes. Aqua aerobics is fun and a good form of exercise. If you have near you another fun aqua class is the aqua combo class, this is aerobics and stationary water bikes.
Great tips! I had no idea gargling was good for anxiety!
Yes, Julie, it surprised me too when I first learnt that gargling was good for anxiety.
Thank you for so many great tips! Deep breathing and journaling are a must for me.
Oh, yes two of my favourites too. Have an awesome day.
This list was so helpful. I was shocked to find that out about gargling. I suffer from anxiety especially during sleep. I will have to give that a whirl.
Love to hear how gargling goes for you. I was surprised when I first read about gargling but it makes sense because of the vagus nerve. I’ve found it helpful Have a great day.
This is great adivce!