1. Eat breakfast – Breakfast is important for a bunch of reasons. It jump-starts your metabolism and stops you from over-eating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing is not for you, keep it light with a a slice of bread or a piece of fruit to start with; with time, you can upgrade to healthy well balanced meals. Remember, skipping it is not the best option.
2. Plan your meals – Planning your meals will help you save time and money in the long run. Block out some time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you are eating and when. A bonus: It will be that much easier to skip those pastries and drinks that come in handy as snacks if you have proper plans for your meals.
3. Drink plenty of water – It can do so many good things for you. Staying hydrated is at the top of the list, but it may also help you lose weight. Another reason to go for H2O? Sugary drinks are linked to obesity and Type 2 diabetes. If you are not a fan of plain water, add flavor with slices of orange, lemon, lime, watermelon, or cucumber.
4. Take exercise breaks at work – Do not just grab another cup of coffee, get up and move. Do some deep lunges or stretches. It is great for your body and mind. Just 30 minutes of walking five times a week may help keep the blues at bay. And if you cannot do those minutes all at once, short bursts help, too.
5. Go offline sometimes – Checking your email and social media a lot? Sure, your friends’ and family’s latest updates are just a click away, but do you really need to see pictures of your cousin’s latest meal? Let it wait until morning. Set a time to log off and put the phone down. When you cut back on-screen time, it frees you to do other things. Take a walk, read a book, or help your cousin chop veggies for their next great dinner.
6. Learn something new – New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer’s disease. This may even earn you the soft skills needed to be better on your job or start a new money-making venture.
7. Don’t smoke – If you light up, quit. It is a big move toward better health. Your body repairs itself quickly. As soon as 20 minutes after your last cigarette, your heart rate and blood pressure drops. Why wait? Kick the habit, today. Your doctor or psychologist will be happy to help you get started.
8. Sleep well – There are almost too many benefits to list. A good night’s sleep keeps you in a better mood, sharpens memory and focus, and helps you learn new things. In the long term, it lowers your risk of heart disease and helps you keep trim. Aim to get at least 8 hours a night. For the best rest, do it on schedule; turning in and waking up at about the same times every day.
9. Train your muscles – Strength training helps your body trade fat for muscle mass. That means you will burn more calories even when you are being a couch potato. But these workouts can also help you slim down, strengthen your heart, reduce your blood cholesterol levels, control your blood sugar levels, control your blood pressure and build up your bones. Do strength-training exercises like push-ups, lunges, and weightlifting at least twice a week.
10. Head Outdoors – A few minutes in the sunshine raises vitamin D levels, and that is good for your bones, your heart, and your mood. Plus, being outside means you are more likely to move your body instead of parking it in front of the TV or computer. Choose nature over city streets, if you can. One study found that people who strolled in urban green spaces were calmer than people who walked in built-up areas. There is more pleasure in seeing people and plants, flowers, rivers and nature; that is another reason why you should aim to head outdoors every day. It buys you better health.
11. Keep your balance – If you are young and active, good balance will help you avoid injuries. If you are older, it will keep you active longer and lower the chances that you will fall and break a bone. No matter your age, good balance means better muscle tone, a healthier heart, and greater confidence. The key to keeping a good balance is exercise; note that there is a difference between exercise and big workouts. Keep things simple, stretch, lift light weights like water bottles and low weight dumb bells, walk slowly, stand more than sitting, sit more than lying down and maintain a good sitting posture.
12. Be mindful – It can mean meditating or simply stopping to smell the roses. However you do it, studies show that mindfulness slashes stress, relieves pain, and improves your mood. And scientists are beginning to understand how. One study found that 8 weeks of regular meditation can change parts of your brain related to emotions, learning, and memory. Even washing dishes can be good for your brain, if you do it mindfully.
13. Do not live like you have two lives – Everyone lives only once, not twice. But there are some people who are so reckless to the point it feels like they have a spare life. So that if they die, another life will be called into action to give them existence on earth to continue from where they left off. So such people drive carelessly, they ride motor bikes without wearing helmets, they walk across busy roads and drive ways without recourse to traffic regulations, they get into fights just anyhow, etc. In simple terms, such people are injury prone; try not to be like that if you want to be healthy.
14. Do health checks – It is no longer normal to see a doctor only when you fall sick. The trend now is about being well. Which means checking the body ahead of time, at a time when you are not sick. This ensures that developing health issues are picked up at an infantile stage. Doctors then deal with those teething issues before they begin to gain ground. By so doing, many diseases can be caught early and dealt with; you will be healthy.