8 Simple Healthy Habits to Start This Year
Medically Reviewed By William C. Lloyd III, MD, FACS
Written By Sarah Hawkins on December 10, 2020
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Take the First Step to HealthyLiving a healthier life and losing weight are among the most popular New Year’s resolutions. But how about some small steps you can take each day that can lead to big health benefits? Here are some easy ways you can make healthy a habit.
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Stand Up for Your HealthSitting is the new smoking. Researchers at the Mayo Clinic found that too much sitting is linked to heart disease, diabetes, obesity, high blood pressure and other conditions. Unfortunately, workouts don’t make up for sitting’s bad effects. If you’re on your duff most of the day, try standing up every 45 minutes to stretch or do simple exercises. Take the long way to the bathroom and printer. Or, raise your computer and create a standing desk at your workstation.
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Get MovingWhether you’re 30 or 60, it’s never too late to start exercising! Put your body in motion and you’ll feel better and live longer. Start by walking around the block in your neighborhood and you can build up to longer distances. Or take the stairs and get a workout at work. Varying your activities will help you stay active. Sign up for a nontraditional fitness class—such as boxing, yoga, BOSU ball training or Zumba—at a gym or recreation center.
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Go FishAdding fish to your diet twice a week may lower your risk for heart disease. There’s strong evidence the omega-3 fatty acids in oils from darker fish, such as tuna, salmon, sardines, mackerel and herring, are good for your heart. Eating fish baked is better, as frying reduces the benefits of the oils. Looking for a quick and easy recipe? Try a tuna melt with low-fat cheese, or bake some salmon with salt, pepper, lemon juice or your favorite spices.
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Hold the Diet SodaResearch shows diet sodas may change the bacteria in your gut and raise your blood sugar. Instead of helping us lose weight, artificial sweeteners may actually be causing weight gain and increasing rates of diabetes. If you drink diet or regular soda, try replacing one soda with a cup of water each day. Your body is 60% water, so drinking water is best. If you miss soda’s bubbles, mix soda water with a splash of your favorite juice.
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Check In With Your DoctorGetting your annual checkup each year is crucial to staying healthy. Here are some tips to make the most out of your appointment:
- Bring a list of any issues you’re having and your current medications. If a medication is not working for you, let your doctor know.
- Mention any concerns early in the visit, so your doctor has time to fully discuss them with you.
- Talk about any changes in your family’s health.
- If you’re thinking about starting a new exercise routine, run your plans by your doctor.
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Give Yourself a BreakSo often, being healthy means not doing things that are bad for you. But you should still be able to cut loose now and then! Eating a favorite food or doing something you love can lower your stress level, which is good for your overall health. You’re more likely to adopt healthy habits if you can continue to have things you like. Love chocolate but you’re trying to lose weight? Have a bit occasionally, keeping in mind that moderation is key.
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Run Five Minutes a DayRunning a few minutes each day may significantly decrease your risk for heart disease, according to a new study. The good news is you don’t have to run very far, very fast or very often to realize benefits. Just five to ten minutes a day goes a long way toward improving your health. Running once or twice a week can make a big difference. As with any new exercise, ask your physician for the green light before starting to run.
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Add 10 Minutes of SleepLack of sleep does more than just make you feel tired—it increases your risk for obesity, heart disease and infections. While you sleep, your mind and body make much-needed repairs to your systems. Getting enough sleep helps you think more clearly, improve your focus, and have better reflexes. Start sleeping more by going to bed 10 minutes earlier than usual. Keep adding time until you’re up to 7 or 8 hours a night.
8 Simple Healthy Habits to Start This Year