Habio Blog
7 Great Healthy Habits Everyone Needs in Their Life
Probably, you've heard the phrase that 'you are the sum of your habits'. And to be a healthy and productive version of yourself, it's a nice idea to have healthy habits. Read these 7 simple habits to make your lifestyle more healthier...
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"We become what we repeatedly do."
A healthy lifestyle is not something that is built overnight. To have great stable physical and mental health, it's vital to follow healthy habits on a daily basis. Even the smallest but consistent actions can make a change to your life.
You may wonder, 'how do I choose the habits to start with?'. If you're lost in the hundreds of possible good habits, the Habio team is here to save you. We created a list of 7 healthy habits that will lead to healthier and more productive lifestyles. Start small, choose one, and include it in your daily life. Let's start!
1. Keep moving
Physical activity is essential for us to stay healthy. Under physical activity, we don't merely understand going to the gym, powerlifting, or 10 km running.
Walking is a simple activity that can make you healthier. You just need your shoes, time and some nice place to walk. The research shows that walking just for 30 minutes per day for 5 days a week reduces the risk of coronary heart disease (CHD) by 19%.
It's believed that at least 30 minutes of moderate physical activity per day can help you stay healthy and keep you in good shape.
2. Have healthy breakfast
Breakfast is the first meal that sets you up for the day. That's why it's important to start the day right and healthy.
The studies show that people who eat a good quality breakfast show the better health-related quality of life and lower levels of stress than those who have a poor quality breakfast.
Having breakfast is associated with richer vitamin intakes, lower body mass index, and healthier lifestyle.
3. Add up more veggies and fruits
We've heard a lot that eating veggies and fruits is highly beneficial for our health. Indeed, consuming a variety of veggies and fruits gives you a mix of nutrients and needed vitamins.
The research shows that eating non-starchy vegetables and fruits like apples, pears, or green vegetables may even help you to lose weight.
Moreover, consuming more veggies is great for your brainpower. For instance, leafy green vegetables such as spinach, collards, broccoli, or kale are rich in vitamin K, lutein, folate, and beta carotene. These vitamins and elements are considered as brain-healthy nutrients and they may help slow cognitive decline. Other studies show a positive association between walnut consumption and cognitive functions among all adults. So, daily walnut intake may help to improve memory and increase your cognitive function in general.
You may wonder, 'how do I choose the habits to start with?'. If you're lost in the hundreds of possible good habits, the Habio team is here to save you. We created a list of 7 healthy habits that will lead to healthier and more productive lifestyles. Start small, choose one, and include it in your daily life. Let's start!
1. Keep moving
Physical activity is essential for us to stay healthy. Under physical activity, we don't merely understand going to the gym, powerlifting, or 10 km running.
Walking is a simple activity that can make you healthier. You just need your shoes, time and some nice place to walk. The research shows that walking just for 30 minutes per day for 5 days a week reduces the risk of coronary heart disease (CHD) by 19%.
It's believed that at least 30 minutes of moderate physical activity per day can help you stay healthy and keep you in good shape.
2. Have healthy breakfast
Breakfast is the first meal that sets you up for the day. That's why it's important to start the day right and healthy.
The studies show that people who eat a good quality breakfast show the better health-related quality of life and lower levels of stress than those who have a poor quality breakfast.
Having breakfast is associated with richer vitamin intakes, lower body mass index, and healthier lifestyle.
3. Add up more veggies and fruits
We've heard a lot that eating veggies and fruits is highly beneficial for our health. Indeed, consuming a variety of veggies and fruits gives you a mix of nutrients and needed vitamins.
The research shows that eating non-starchy vegetables and fruits like apples, pears, or green vegetables may even help you to lose weight.
Moreover, consuming more veggies is great for your brainpower. For instance, leafy green vegetables such as spinach, collards, broccoli, or kale are rich in vitamin K, lutein, folate, and beta carotene. These vitamins and elements are considered as brain-healthy nutrients and they may help slow cognitive decline. Other studies show a positive association between walnut consumption and cognitive functions among all adults. So, daily walnut intake may help to improve memory and increase your cognitive function in general.
4. Stay hydrated
Our bodies are composed of about 60% water. Water is included in the majority of our body processes such as digestion, creation of saliva, transportation of nutrients, and maintenance of body temperature. Thus, it's vitally important to stay hydrated and keep your water balance.
Drinking water is essential when you're exercising. Enough water helps to keep your muscles energized. If your cells don't get enough of their fluid balance, you may end up with muscle fatigue and lower performance.
To make drinking water habit a more pleasant one, buy a nice bottle or a glass, keep it always on your eye-level. Also, you can add some taste to the water with berries or citrus fruits.
5. Good night, sleep tight
Enough sleep is essential for your good health and overall well-being. During sleep, growth hormones are released to help our bodies rest, regenerate, and repair.
Good sleep reduces cortisol, known as a stress hormone, levels. The amount of cortisol decreases during the first few hours of sleep. But the partial or total sleep deprivation on the nighttime may increase your cortisol levels which leads to being more stressful.
Moreover, sleep is deeply connected to your metabolism. It's proved that partial sleep deprivation is associated with an increased risk of obesity and diabetes. So, to keep fit and to stay in shape it's recommended to sleep not less than 6 hours.
6. Weigh yourself regularly
Keeping track of your measurements can help to control your physical health and body state. The research proves that self-weighing may be detrimental to long-term weight loss. Seeing progress on the scale gives you more motivation to make conscious food choices.
7. Schedule your dayPlanning gives you a clear image of where you want to move. You see the small steps that you need to take to achieve a big goal.
James Clear, the author of Atomic Habits, said that it's better not to wait for motivation that will suddenly strike you. It's much more effective to set a schedule for your daily actions and perform it gradually.
Try to implement at least one of these habits and you will see how you become healthier and more productive.
Our bodies are composed of about 60% water. Water is included in the majority of our body processes such as digestion, creation of saliva, transportation of nutrients, and maintenance of body temperature. Thus, it's vitally important to stay hydrated and keep your water balance.
Drinking water is essential when you're exercising. Enough water helps to keep your muscles energized. If your cells don't get enough of their fluid balance, you may end up with muscle fatigue and lower performance.
To make drinking water habit a more pleasant one, buy a nice bottle or a glass, keep it always on your eye-level. Also, you can add some taste to the water with berries or citrus fruits.
5. Good night, sleep tight
Enough sleep is essential for your good health and overall well-being. During sleep, growth hormones are released to help our bodies rest, regenerate, and repair.
Good sleep reduces cortisol, known as a stress hormone, levels. The amount of cortisol decreases during the first few hours of sleep. But the partial or total sleep deprivation on the nighttime may increase your cortisol levels which leads to being more stressful.
Moreover, sleep is deeply connected to your metabolism. It's proved that partial sleep deprivation is associated with an increased risk of obesity and diabetes. So, to keep fit and to stay in shape it's recommended to sleep not less than 6 hours.
6. Weigh yourself regularly
Keeping track of your measurements can help to control your physical health and body state. The research proves that self-weighing may be detrimental to long-term weight loss. Seeing progress on the scale gives you more motivation to make conscious food choices.
7. Schedule your dayPlanning gives you a clear image of where you want to move. You see the small steps that you need to take to achieve a big goal.
James Clear, the author of Atomic Habits, said that it's better not to wait for motivation that will suddenly strike you. It's much more effective to set a schedule for your daily actions and perform it gradually.
Try to implement at least one of these habits and you will see how you become healthier and more productive.
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