8 Simple Healthy Habits to Start This Year

Doctor William C Lloyd Healthgrades Medical Reviewer
Medically Reviewed By William C. Lloyd III, MD, FACS
Written By Sarah Hawkins on December 10, 2020
  • Smiling woman with face in hands
    Take the First Step to Healthy
    Living 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.
  • All her hard work will pay off in the end
    Stand Up for Your Health
    Sitting 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.
  • Woman Running at Mountain Stairs
    Get Moving
    Whether 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.
  • Salmon
    Go Fish
    Adding 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.
  • Brown soda in a clear glass
    Hold the Diet Soda
    Research 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.
  • Senior-couple-at-the-doctors-office
    Check In With Your Doctor
    Getting 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.
  • Woman Eating cake
    Give Yourself a Break
    So 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.
  • If the Shoe Fits, running shoe
    Run Five Minutes a Day
    Running 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.
  • male sleeping in bed
    Add 10 Minutes of Sleep
    Lack 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
  1. Diet Beverages and Body Weight. National Institutes of Health. http://www.nih.gov/researchmatters/february2014/02032014diet.htm
  2. Artificial Sweeteners May Raise Blood Sugar Levels: Study. Medline Plus. National Institutes of Health. http://www.nlm.nih.gov/medlineplus/news/fullstory_148431.html
  3. Running Is a Life Saver, Study Finds. Cleveland Clinic. http://health.clevelandclinic.org/2014/10/running-is-a-life-saver-study-finds/
  4. Whether You’re 30 or 40, Starting to Exercise Improves Heart Health. Cleveland Clinic. http://health.clevelandclinic.org/2014/10/whether-youre-30-or-40-starting-to-exercise-improves-heart...
  5. Levine, J. The Chairman’s Curse: Lethal Sitting. Mayo Clinic Proceedings. 2014;89(8):1030-1032. http://www.mayoclinicproceedings.org/article/S0025-6196%2814%2900573-4/fulltext
  6. In Health Terms, Sitting is the New Smoking. Sacramento Bee. http://www.sacbee.com/entertainment/living/health-fitness/article2610151.html
  7. Fish Oil. Medline Plus. National Institutes of Health. http://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html
  8. Nutrition and Healthy Eating. Mayo Clinic. http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/water/art-20044256
  9. Water & Nutrition. Centers for Disease Control and Prevention. http://www.cdc.gov/healthywater/drinking/nutrition/
  10. Why Your Brain Needs Water. You, Illuminated. Psychology Today. https://www.psychologytoday.com/blog/you-illuminated/201010/why-your-brain-needs-water
  11. The Benefits of Slumber. News in Health. National Institutes of Health. http://newsinhealth.nih.gov/issue/apr2013/feature1
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Last Review Date: 2020 Dec 10
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