7 Simple Healthy Habits to Incorporate Into Your Daily Routine — Plus Tips to Get Started

Most of us want to live a healthier, happier life. But creating new habits can be hard. It’s easier to get swept up in whatever daily routine we’ve created for ourselves.

Thankfully, science is showing us more and more that even small changes can lead to big, meaningful results.

What are some healthy habits?

Healthy habits are steps that you take consistently to improve your physical and mental well-being. Here are seven simple and effective healthy habits that can improve your health.

1. Go for a walk every day

You don’t need to sign up for a 10K race or join a gym to reap the health benefits of daily exercise. A quick walk outside may be all you need. Experts typically recommend around 30 minutes of exercise per day. But you may not even need that much.

A team of researchers at the University of Cambridge found that a brisk daily walk of 11 minutes was so powerful it can lower your risk of premature death by 23%. So rest assured, even a simple evening walk around the block is enough to give your body a serious health boost.

2. Connect with a friend

Strong social relationships come with several benefits, like:

• Improving mood and self-esteem

• Lowering your risk of dementia

• Helping lower the risk of diabetes

• Boosting life satisfaction

• Higher likelihood of living longer

Dr. Waldinger, director of The Harvard Study of Adult Development said social relationships are the number 1 factor in helping people live a happier, longer life.

3. Take a mindful pause

Mindfulness is a practice that focuses on being aware of your surroundings, thoughts, and feelings in a nonjudgmental way. Mindfulness techniques have been shown to lower depression and boost well-being.

While meditation is among the more talked-about mindfulness practices, it isn’t the only one. Just by eliminating distractions and paying attention to what you’re doing, you can incorporate mindfulness into any activity.

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Here are some things you can try:

• Deep breathing: Apart from having a calming effect on the body, seeing each inhale and exhale can help you be present.

• Sitting still and observing your surroundings: Taking in the sights, smells, and sounds around you can help you slow down.

• Drawing or coloring: Engaging in a creative activity can help you focus and may put your mind at ease.

• Writing down what makes you happy: Whether it’s a favorite piece of clothing, a favorite hobby, or a loved one, writing about what brings you joy can promote positive feelings.

• Listening to calming or upbeat music: Music — especially happier or relaxing sounding tracks — can be a powerful way to uplift your mood and take a quick break.

Even a few minutes of mindfulness each day can be a healthy habit that allows you to decompress.

4. Eat more real foods

Eating ultra-processed foods has been linked to a shorter life span. On the flip side, adding more whole foods into your diet may have lasting effects on your health. The basics of a healthy diet includes:

• Fruits

• Vegetables

• Whole grains

• Healthy fat

• Lean protein

People who eat 3 servings of vegetables a day and 2 servings of fruits a day have a much lower risk of dying from cancer, heart disease, and respiratory conditions. If your diet is currently high on processed foods, try to raise the amount of fruits and vegetables you eat every day. And this doesn’t have to mean regular trips to the grocery for fresh produce. Frozen fruits and veggies work great, too.

5. Spend some time in nature

As little as 2 hours of exposure to nature a week has been shown to have wide-ranging health benefits, including protection against:

• Diabetes

• Heart disease

• Obesity

• Mental health problems

And according to the above study, it doesn’t seem to matter how that time is broken up. So, 15 to 20 minutes per day or a 2-hour walk in the forest once a week offers the same benefit.

To pack an extra punch, you can combine your time in nature with exercise. For example, hiking is an effective way to boost the immune system, lower blood pressure, and improve overall wellness. Some experts recommend prescribing regular hikes in the same way that we prescribe medication.

6. Go to bed earlier

Chances are you’ve had the experience of having a bad night’s sleep and feeling groggy and disoriented the next day. Maybe, you even found yourself short-tempered or eating more than usual. Turns out sleep is key to our health, and it affects everything from our weight and brain function to our immunity and beyond.

One healthy habit that will help you prioritize your sleep is to set a bedtime alarm and create a wind-down routine. Other sleep hygiene habits include using your bed only for sleep and sex, and avoiding the use of electronics while in bed.

7. Make water your go-to beverage

Water is a better choice than other beverages to keep you hydrated. Sugary beverages are associated with higher risks for obesity and diabetes as well as certain cancers. And artificially sweetened drinks do not seem to be any healthier.

Simple water, on the other hand, keeps your body hydrated and healthy while avoiding the above pitfalls. Some people find it helpful to add fruit to their bottle of water to give in a little extra added flavor with no negative effects.

How do I start building healthy habits?

The best way to create long-lasting changes is to start small. Here are six simple steps to get you started:

1. Focus on concrete examples with a clear action, frequency, and duration. For example, if moving more is your goal, you might consider going for a 5-minute walk during your lunch break and after work. This makes it easy to remember and track your progress.

2. Incorporate the new habit you’re trying to build into an existing routine. For instance, if you typically call a friend or family member during your lunch break, you can try walking while you’re on the phone with them. This will make it more likely that you stick to your new habit.

3. Motivate yourself. Sometimes, you may need to find ways to stay motivated to continue your twice-daily walks. It helps to pair your new habit with someone you enjoy. Try varying where you take your walk for a change of scene. You can also listen to an audiobook, your favorite song, or a podcast you like.

4. Make following your new healthy habit easier. In this case, try keeping a pair of sneakers close to you. That way, you always have shoes that are appropriate for walking and are less likely to skip it.

5. Find your support system. Having other people cheering you on — or even working towards the same healthy habit with you — can help you stay accountable to your goal. Let your loved ones, colleagues, or neighbors know that you’re working on adding more movement into your day and share your progress.

6. Be patient with yourself. Changes don't happen overnight. There will be days where you may not be able to take a step towards your goal, and that’s OK. The important thing is to get back to your new routine.

Eventually, the small steps you build into your routine turn into healthy habits that feel natural. It also becomes easier to evolve those habits. So you may find that your 11-minute walk develops into a longer exercise routine.

Why trust our experts?

Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Samvida Patel, MNSP, INHC

Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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