Maintaining a healthy lifestyle can feel difficult, but there are simple, practical steps you can take. Whether it’s exercising daily, eating well or staying up to date with recommended vaccines, these back-to-basics tips are easy to incorporate into your routine.
Get active for 30 minutes daily, or break it up into three 10-minute sessions if you’re pressed for time. Try activities like walking, dancing or yoga.
1. Eat Well
Many health and wellness tips abound on TikTok, but most are unproven or even unhealthy. Instead, stick to advice from credible sources like health institutions and credentialed nutrition professionals, such as registered dietitian nutritionists.
Eat a balanced diet rich in whole grains, fruits and vegetables, lean protein and healthy fats. Avoid processed snack foods and sugary drinks, which are loaded with empty calories.
Drink water to stay hydrated. Keep a reusable bottle with you at all times and fill it up as soon as you wake up. Make time to eat breakfast, lunch and dinner each day and avoid skipping meals. Eat small snacks throughout the day, such as fruit, nuts and hummus. Make it a point to eat slowly and chew food completely to help manage portion sizes.
2. Exercise
Having an active lifestyle is the cornerstone of healthy living. It prevents health problems, builds strength and boosts energy. It also helps maintain a healthy weight and reduces stress.
Even if you can’t fit in regular trips to the gym, it’s important to incorporate physical activity into your daily routine. Taking the stairs instead of the elevator, walking or riding your bike to work, and getting more household chores done are simple ways to increase your daily activity.
Try to get at least 150 minutes of moderate-intensity physical activity on most, if not all, days of the week. Add in muscle-strengthening activities on two or more days each week to reap additional benefits.
3. Sleep Well
The quality and quantity of sleep are important for health and well-being. While most people experience the occasional sleepless night, long-term lack of rest can cause serious problems.
A regular bedtime and waking routine, avoiding caffeine and alcohol, and exercising during the day can all improve sleep quality. Bright light during the day also helps maintain a healthy circadian rhythm.
Stress, worry and anger can make it difficult to fall asleep and stay asleep. If these emotions are causing insomnia, talking about them with your GP or mental health worker can help. A relaxing bedtime ritual and a comfortable mattress also contribute to good sleep. Try to stop checking the clock during sleep, as this can keep you awake and increase your stress levels.
4. Stay Connected
Even during normal times, it’s easy to get lost in work and family responsibilities and forget the value of relationships. But during the pandemic, maintaining social connections has become an even more important part of overall health and well-being.
It’s also important to surround yourself with people who inspire you and energize you, Ungar says. Avoid spending time with people who drain your energy — they may seem positive on the surface but are likely negative in nature.
Try to schedule personal calls like you would business meetings and send texts, emails and handwritten cards regularly. Remember birthdays and anniversaries, and send notes to friends who live far away. Even a simple friendly hello can boost your mood and keep you feeling connected to others.
5. Relax
Relaxation is often viewed as a luxury, but it’s essential to your mental and physical health. It’s not just about taking time off – even a few minutes of relaxation can improve focus and help manage stress levels.
Make relaxation a part of your daily routine by creating a relaxing space at home and scheduling regular time to unwind. Avoid sitting at work for too long – take breaks to stretch, go for a walk or even just talk to a colleague about a non-work-related topic.
Another relaxing option is visualization. Close your eyes and think of a place that makes you feel calm. Visualize all the details associated with that place, including sight, sound, smell and touch.