Welcome to Healthy lifestyle

Simple Ways to Live a Healthy Lifestyle

2020.11.09 09:04


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How to Live a Healthier Lifestyle

By Paige Waehner facebook linkedin Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Paige Waehner Reviewed by Reviewed by Rachel Goldman, PhD, FTOS on July 23, 2020 facebook twitter linkedin instagram

Rachel Goldman, PhD, FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in weight management and eating behaviors.

Learn about our Review Board Rachel Goldman, PhD, FTOS Updated on July 27, 2020

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The phrase healthy lifestyle is an abbreviated definition of how you should live if you want to live a vibrant, active life with a healthy body and healthy mind. Creating a healthy lifestyle doesn t have to mean drastic changes. Making gradual small changes to your diet and activity habit can have a big impact.

What Is a Healthy Lifestyle?

You know the obvious behaviors that describe someone who is healthy and takes care of themselves. A healthy person doesn t smoke, tries to maintain a healthy weight, eats healthy foods with plenty of fruits, vegetables and fiber and, of course, exercises on a regular basis .

Then there are other elements to add to the list. A healthy person also knows how to manage stress , gets good quality sleep each night, doesn t drink too much, doesn t sit too much—basically, does everything in moderation all the time. When you look at everything that could possibly go into a healthy lifestyle, you can see just how hard all of those things are in our current world.

The good news is, you don t have to change everything at the same time. In fact, the trick to healthy living is making small changes—taking more steps each day,   adding fruit to your cereal, having an extra glass of water, or saying no to that second helping of buttery mashed potatoes. One thing you can do right now to make your lifestyle healthier is to move more .

Benefits of Physical Activity

You know you need to exercise, but there are many excuses not to do it. You re too busy, don t know where to start, you re  not motivated or you re afraid you ll injure yourself . Maybe you think exercise has to be really hard or it isn t good enough.

It s great if you can spend time exercising —meaning you re sweating, working in your target heart rate zone , or doing something to strengthen your body . But it doesn t always have to be that way. Moderate activities like chores, gardening and walking can make a difference.  

Whatever definition you have about what exercise is or isn t, the bottom line is that exercise is movement. Whether it s walking around the block or running a marathon, that movement is exercise and every time you move more than you normally do, it counts.

Healthy Weight Loss or Maintenance

Even if you opt for small changes, the benefits are still pretty amazing. For example, increasing your activity level can help you to reach and maintain a healthy weight. If you are currently overweight, small steps toward that goal can have an impact.

The Centers for Disease Control and Prevention notes that if you are overweight, reduction of 5 to 10% of your total body weight can help lower blood pressure, cholesterol, and blood sugar.

In fact, you don t even have to have a goal to lose weight, especially if you have trouble sticking to a program. Why not focus on being healthy to start and worry about the weight loss once you ve got some healthy habits under your belt?

Other Benefits

The great thing about moving is that just a few minutes a day can have other lasting benefits, many of which you may not even be aware of. Just some of the benefits include:  

Enhances self-esteem Helps maintain flexibility as you age Improves joint stability Improves memory in elderly people Improves mood and reduce symptoms of anxiety and depression Increases and improves range of motion Maintains bone mass Prevents osteoporosis and fractures Reduces stress Reduces the risk of heart disease, stroke, and diabetes

How to Increase Physical Activity

You can start the process of being healthy and now by adding a little more activity to your life. If you re not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.  

Reduce Screen Time

Schedule time when you turn off the TV and computer. Once a week, turn off all screens and do something a little more physical with your family. Play games, take a walk, do almost anything that will be more active than sitting on the couch.

Taking Fun Walks With Your Kids

Increase Daily Steps

Look for small ways to walk more . When you get the mail, take a walk around the block, take the dog for an extra outing each day, or walk on your treadmill for five minutes before getting ready for work. When you re on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.

30 Easy Ways to Walk 2,000 More Steps a Day

Do Some Chores

Get housework done and increase daily movement at the same time. Shoveling snow, working in the garden, raking leaves, sweeping the floor—these kinds of activities may not be vigorous exercise, but they can keep you moving while getting your house in order.

How to Burn More Calories Doing Chores

Increase Awareness

Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more—getting up each hour to stretch or walk, walk the stairs at work, etc.

Physical Inactivity From Sitting Increases Health Risks

How to Maintain a Healthy Diet

Eating a healthy diet is another part of a healthy lifestyle. Not only can a nutritious diet help with weight management , but it can also improve your health and quality of life as you get older.  

You already know about the food groups and the fact that it is recommended that you eat more fruits and vegetables and fewer processed foods. You probably have a list of things you know you should do for a healthier diet but, again, making too many changes at once can backfire. Going on a restrictive diet may make you crave the very foods you re trying to avoid.​

Another approach is to look for ways to make smaller changes each day.   Just a few ideas for changing how you eat include:

Cut back on sugary beverages. It s easy to consume excess sugar and calories in the beverages that you drink. Sugary sodas, sweetened teas, juice drinks, and high-calorie coffee drinks can easily eat up your daily recommended allowance of added sugars. Consider drinking plain water or water flavored with fresh fruit or herbs. It s a great way to stay hydrated and still get a burst of flavor. Eat low-fat or fat-free dairy . Switching to skim milk or fat-free yogurt is another simple way to eat fewer calories without having to change too much in your diet. Eat more fruit . Add it to your cereal, salads, dinners, or make it a dessert. The fruit is also a great snack after work or school to keep you going for dinner. Make some substitutions . Look through your cabinets or fridge and pick three foods you eat every day. Write down the nutritional content and, the next time you re at the grocery store , find lower-calorie substitutes for just those three items. Sneak in more veggies . Add them wherever you can—a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut, canned, or frozen veggies ready for quick snacks. Try a healthy salad dressing . If you eat full-fat dressing, switch to something lighter and you ll automatically eat fewer calories. You can also put the dressing on the side and dip, or even try making your own dressing.

A Word From Verywell

Creating a healthy lifestyle doesn t have to mean drastic changes. You may adapt to change better when it doesn t require you to overhaul your entire life. Just pick one thing and work on that one thing every day, letting the rest of your life and habits stay the same. You may be surprised that those small changes really can make a difference.

Tips for Easing Into a Healthy Diet Was this page helpful? Thanks for your feedback! What are your concerns? Other Inaccurate Hard to Understand Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

The National Institute of Diabetes and Digestive and Kidney Diseases. Changing Your Habits for Better Health.

Centers for Disease Control and Prevention. Physical Activity for a Healthy Weight.

Centers for Disease Control and Prevention. Getting Started with Physical Activity for a Healthy Weight.

U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition .

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