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Ten Simple Ways to Improve Your Health Habits
These little changes can make a big difference in your health — and your longevity.
If you want to improve how you look and feel — and who doesn’t? — there’s good news. Establishing healthful habits and breaking unhealthful ones isn’t always complicated. Little changes, such as adding veggies to your lunch and sleeping well every night, quickly pay you back in the form of extra energy and improved attitude. And with every small change you make, you get closer to the big payoff — a healthier, stronger body and mind — that could last you a lifetime. Adopt these 10 simple strategies and start living the good life today.
1. Stop smoking.
This cancer-causing habit kills more than 450,000 smokers each year. It may be tough to quit, but you can double your chances by using nicotine-replacement products like patches and gum or prescription sprays and pills.
2. Step it up.
Walkers who use pedometers walk farther and are healthier overall than walkers who don’t use the gadgets. Strive for at least 5,000 steps or 30 minutes of walking every day. Take the stairs, pace while using the phone, park far from the store or office, or challenge yourself to add 500 extra steps each week.3. Skip the soda.
Sugar-loaded drinks are no friend to your waistline, and even artificially sweetened diet beverages can cause weight gain. Try flavored seltzer instead.4. Sleep tight.
A nightly seven to eight hours of sleep boosts your mental and physical health. To catch more z’s, cut out caffeine in the afternoon and evening and unwind before turning in — read, but don’t watch TV or surf the Internet.5. Be sun smart.
Don’t save sunscreen for the beach. “Sun damage can occur while you’re driving or sitting in the shade,” says David E. Bank, M.D., director of the Center for Dermatology, Cosmetic and Laser Surgery, in Mount Kisco, N.Y. Apply daily sun protection at least 30 minutes before heading outside.6. Stay connected.
You’ll live longer and enjoy life more with a supportive network of family and friends. Plan get-togethers, chat on the phone, or share photos and e-mail online.7. Drink in moderation.
Some research shows that one alcoholic drink a day (that’s 12 ounces of beer or five ounces of wine) raises levels of good (HDL) cholesterol and may lower the risk of heart disease. Red wine, in particular, is loaded with antioxidants (as is purple grape juice).8. Pile on the produce.
The nutrients, antioxidants and fiber in fruits and vegetables help stave off heart disease, diabetes, cancer and other illnesses. Fill your plate with at least two cups of veggies and 1½ cups of fruit every day.9. Build a strong body.
Help slow down the aging process and build strong bones and muscle mass by strength training two or three times a week. Lift weights or use exercise bands.10. Exercise your mind.
Keep those brain synapses firing and avert memory loss by regularly engaging in mentally stimulating activities such as Sudoku or chess or by learning a new activity such as salsa dancing.Rate this article:
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