8 Everyday Healthy Habits to Stay Healthy

Developing a healthy habits and lifestyle is not that difficult. If you keep doing things daily it will automatically becomes a habit after few days or weeks but, you need to stay consistent until it becomes your daily habit.

Ever wonder how some people stay healthy and live better life? There are few healthy habits they follow everyday which keep them active and energetic.

Here are the 8 best habits that can help you stay healthy and active

1. One Session of exercise

Exercising everyday has many health benefits. It improves your physical fitness, mentality and helps you live longer.

Regular exercise improves your mood, reduce depression, stress and anxiety. Most important it makes you feel happy and boost your confidence.

A study shows that doing regular physical activity reduces the chances of early death compared to inactive people.

Regular exercise also helps you in weight control, burn calories, improve your cardiovascular fitness and improve your body composition.

Doing exercise five times a week for 40-60 minutes not only help you to get in shape but also it makes you stronger, energetic and active.

Also read: 6 Compound exercises that build muscle

2. Two hours before bed Put the mobile away

Sleeping with Smartphone is quite common nowadays, but do you know how sleeping with smartphone affect your health?

Many people keep smartphone near bed to reply text messages, answering calls or checking social media.

Here's how smartphone impact your brain health and affect your sleep

Smartphone blue lights affect your sleep hormone melatonin: The blue lights come from smartphone screen are damages your vision and suppresses your sleep hormone. A study found that smartphone blue light can affect your sleep hormone.

Another study shows that keeping away your smartphone 2 hours prior to bed will not affect melatonin that promotes healthy sleep.

Try to stay away from your smartphone 2 hours before bed. Instead of using your mobile you can read books that help you gain more knowledge and you can learn or develop new skills.

3. Healthy meals and snacks

Eighty percent of your body shape depends on what you eat every day. 

A healthy diet incorporates sort of fruits, green vegetables, lean protein (such as eggs, meat, fish and chicken), whole grains and healthy fats.

A study shows that eating healthy foods such as fruits, vegetables and low fat dairy helps to maintain your weight and support weight loss.

Reasons to Eat Healthy Foods

• Weight Control: Overweight is associates with various diseases such as diabetes, cardiovascular, Poor metabolism and many others. Eating healthy diet reduces the risk of such diseases and helps to lose or maintain your weight.
• Low calories: Vegetables and whole foods are low in calories and high in antioxidants and other essential nutrition. Healthy eating habits prevents you eating excess calories and highly processed foods
• Improves sleep quality: A healthy diet provides you enough nutrition and vitamin B that promotes better sleep. Vitamin B also regulates your sleep hormone melatonin.

Also read: 10 best fat burning foods

4. Do some stretching

Flexibility has many benefits and it is the crucial part of healthy and fit life. Stretching are good for improving your flexibility, posture, reduce your mental stress and sore muscle.

Stretching increases the blood flow in your muscles and improve circulation.

Because of better circulation it reduces the post workout recovery time, reduce soreness and make your muscles feel relaxed.

Regular stretching not only improves your flexibility but also well for your brain because it calms your mind and reduces stress and depression.

5. Ten minutes of meditation

Meditation is a very effective technique that helps you to calm your mind, improve your focus and attention, relaxes your brain and body. 

It helps you to clear your thoughts, make you emotionally strong and helps you understand the life purpose.

Meditation clears the confusions and doubts on your mind that helps you to make proper decisions in life.

Here are the few benefits of meditation

• Help you sleep better
• Reduce stress and depression
• Improve your mood, focus and energy
• Help you become a better person
• Boost your immune system and maintain your blood pressure
• Calm your mind and body
• Make you happy and emotionally stable

Click here to read more scientific evidence about meditation.

Doing meditation everyday for 10 minutes gives you many benefits that will improve your health.

6. Drink plenty of water everyday

To work your body efficiently it needs water because water transport important nutrition in your body. Our body mostly filled with water.

You can survive without eating for few days but without water you can't survive long time.

Your body needs water to:

• Regulating body temperature
• Digesting foods you eat
• Lubricating your joints
• Your brain needs water to work properly
• Removing toxins and waste from your body
• Maintain energy levels during workout

Without enough water, your body becomes dehydrated and unable to perform the basic functions. 

Dehydration causes your body retain fluids that makes you feel bloated and increase the water weight, it can affect your digestion system, and damages the kidney.

Reasons drink plenty of water daily:

• It may improve your skin glow
• Improves your mood and focus
• Reduces the bloating
• Cure kidneys
• Remove toxins and waste
• Helps in weight loss
• Protect your heart and slow down aging

Drink plenty of water daily because it improves your digestion, mood, help you maintain weight and energy levels during workout or day to day activities.

Also read: 12 beauty and health benefits of drinking water

7. Get 8 hours of sleep everyday

Everybody needs at-least 7-8 hours of sleep and it is very important for better health and well-being. Still many people suffers from lack of sleep and don't get enough due to poor lifestyle and habits.

Not getting enough sleep affects your immune system which helps to fight of infections. Weaker immune system means a person takes more time to recover from infections.

It also affects hunger regulating hormones ghrelin and leptin that control your hunger and keeps you full for longer duration. Lack of sleep impacts your body weight and gain you more weight.

A study shows that poor sleep increase the hunger hormone ghrelin and reduce the hormone leptin that promotes satiety (feeling of fullness).

Increase the risk of metabolic syndrome, cardiovascular disease, stress hormone cortisol and decrease the energy level and make you feel dull.

Poor sleep also reduce your sex drive, testosterone in men and HGH (human growth hormone)

Try to get at least 7-8 hours of sleep for your health and well-being.

Also read: How to fall asleep fast

8. 10 thousand steps everyday

Walking 10 thousand steps has many benefits and it is easy to do. It is great and popular challenge that improves your health.

Here are the few benefits of walking 10k steps

Strengthen legs and bone. It is best alternative to running or jogging that help to strengthen your legs.

Exercise like walking Improves your mood and reduced the feeling of depression. A study shows walking or any other Exercise improves your blood circulation in the brain, increase the body temperature that help you to reduce your stress. 

Walking boost your energy levels and improve your cardiovascular health, burns calories and maintain your weight or help to lose weight.

Last-Line 

Following this healthy habits will help you improve your life. So what are you waiting for, break all your bad, old habits and replace them with good and new habits that improve your life everyday.