Taking care of your health does not always require expensive supplements, complicated diets or a gym membership. Some of the habits that can make a meaningful difference are simple enough to start today.
Here are five habits worth building into your routine.
1. Move your body every day
You don’t necessarily need a gym to become more active. Walking, cycling, playing sports, dancing and even some household activities count as physical activity.
For adults, the World Health Organization recommends 150–300 minutes of moderate-intensity physical activity per week, or 75–150 minutes of vigorous activity. It also recommends muscle-strengthening activities on at least two days each week.
Start today: Take a brisk 20–30 minute walk, use the stairs when practical, or take regular movement breaks if you spend much of the day sitting.
And if you’re currently inactive, don’t feel that you have to do everything at once. Some activity is better than none, and you can gradually increase it.
2. Make your meals more varied
A healthy diet isn’t about completely eliminating one type of food. WHO recommends a diet built around adequacy, balance, moderation and diversity, with a variety of fruits, vegetables, pulses, whole grains and nutritious sources of protein. Highly processed foods high in salt, free sugars and unhealthy fats should be limited.
Start today: Instead of asking “What food should I stop eating?”, ask:
“What nutritious food can I add to this meal?”
Add vegetables, beans, fruit or another nutritious food where practical, and gradually reduce foods that are particularly high in salt, free sugars or unhealthy fats.
3. Take your sleep seriously
Sleep isn’t wasted time. Good-quality sleep supports mood, attention, memory, metabolism and cardiovascular health.
Start today: Choose a reasonably consistent time to go to bed and wake up. If possible, put away your phone and other electronic devices at least 30 minutes before bedtime.
If you’re regularly having difficulty sleeping despite making changes, consider speaking with a healthcare professional.
4. Don’t smoke — and avoid harmful alcohol use
Tobacco use is a major preventable health risk. Avoiding tobacco lowers the risk of serious diseases, including heart and lung disease and several cancers. Excessive alcohol use is also associated with serious health problems.
Start today: If you smoke, consider getting professional support to quit rather than relying only on willpower. And don’t start drinking alcohol because you believe it has health benefits—WHO specifically advises against that.
5. Make prevention part of your routine
Being healthy isn’t only about what you do when you’re sick.
Vaccination, appropriate health checks and getting medical attention when something is wrong are all parts of taking care of your health. WHO also identifies healthy eating, physical activity, adequate sleep and avoiding tobacco and harmful alcohol use as important self-care practices.
Start today: Know your basic health information, keep your vaccinations up to date, and don’t routinely ignore persistent or concerning symptoms.
The takeaway
You don’t have to completely transform your lifestyle tomorrow.
Start with one habit, make it consistent, then build from there.
Move more. Eat a varied diet. Sleep properly. Avoid tobacco and harmful alcohol use. Take prevention seriously.
Those habits won’t guarantee that you never become ill, but they can contribute substantially to better health and lower the risk of several chronic diseases.
Editor’s note: This article provides general health information and isn’t a substitute for medical advice. People with existing medical conditions, pregnancy, disabilities or specific health concerns may need individualized guidance from a qualified healthcare professional.