Most people believe that having a gym routine or a proper diet plan means being healthy only. However, this is not entirely true. Staying healthy does not only require you to eat healthily and exercise but there is much more to it.
A healthy routine can be maintained by adopting a few habits that do not require much effort or time. Therefore, if you are a busy individual, you can easily stay fit and active if you incorporate these habits into your daily routine.
How to Stay Healthy and Active in the Long Run
Staying healthy involves adopting simple, sustainable habits that contribute to overall well-being and can fit into even the busiest of lifestyles. Here are some effective, research-backed habits to consider for a healthier and more active life.
1. Stay Hydrated Throughout the Day
Although we all know how necessary water intake is for the body, we still get reluctant about it most of the time either because it is out of our access or we are just too busy. Therefore, to track your water intake and keep your body properly hydrated, keep a water bottle with you wherever you go and finish it twice or thrice a day. It is a great way to detoxify the body and keep it hydrated.
Practical Tips:
- Carry a Refillable Water Bottle: Keep a water bottle with you throughout the day as a reminder to drink.
- Set Water Intake Goals: Aim to finish your water bottle twice or thrice daily, depending on its size.
- Add Flavor: If plain water isn’t appealing, add a slice of lemon or cucumber to make it more enjoyable.
Quick Actionable Step: Set hourly reminders on your phone to take a few sips of water. This can make it easier to stay consistently hydrated.
(See also: Key Health Risks Of Unfiltered Water That Can Make You Sick)
2. Sleep with No Disturbance
Sleeping with your phone on loud and waking up to every beep and vibration is something that we all have gotten used to. You may believe that it does not harm you. However, it makes you feel restless and tired throughout the day because of a lack of proper and uninterrupted sleep. Therefore, I would suggest you turn all your devices to silent before going to bed.
Practical Tips:
- Create a Bedtime Routine: Try to go to bed at the same time every night, even on weekends, to regulate your internal clock.
- Silence Notifications: Switch your phone to silent or “Do Not Disturb” mode to avoid disturbances.
- Limit Screen Time: Avoid screens at least an hour before bedtime to reduce blue light exposure, which can disrupt sleep.
Quick Actionable Step: Set your devices to “Do Not Disturb” mode 30 minutes before bedtime to minimize interruptions.
(See also: How To Improve Your Sleep Each Night)
3. Increase Protein Intake
Instead of following a proper diet plan and spending hours preparing the right meal, all you can do to get healthier, in the long run, is increase your protein intake. Protein is a nutrient that instantly boosts energy and curbs unnecessary cravings. It makes you feel fuller throughout the day and prevents lethargy and weakness.
Practical Tips:
- Incorporate Protein-Rich Snacks: Keep snacks like nuts, yogurt, or boiled eggs handy for a quick protein boost.
- Add Protein to Every Meal: Include sources like beans, lentils, eggs, or lean meats with each meal.
- Try a Protein Smoothie: For a quick option, make a smoothie with protein powder, milk, and your favorite fruits.
Quick Actionable Step: Start your day with a protein-packed breakfast (like eggs or Greek yogurt) to help curb mid-morning hunger.
4. Be More Sociable
Being socially active is another way to keep yourself healthy and happy. It is necessary for better mental health and emotional well-being. It is a human need that must be fulfilled or else you will always feel a little dissatisfied. Connecting to people brings more positivity and sharing your feelings with others helps you cope with your stress and problems in a better way.
Practical Tips:
- Schedule Social Activities: Set a weekly routine for catching up with friends or family, even if it’s just a coffee date or a phone call.
- Join a Group or Class: Group activities like yoga, hiking, or book clubs provide structure and make socializing easier.
- Volunteer: Giving back to the community is a great way to connect with others and improve mental well-being.
Quick Actionable Step: Block out a specific time each week to connect with a friend or family member.
5. Incorporate Gentle Movement Throughout the Day
Staying active doesn’t always require a rigorous workout routine. Regular movement helps improve cardiovascular health, boosts energy, and enhances flexibility. According to Harvard Health, even light activities like walking can reduce health risks and improve longevity.
Practical Tips:
- Take Short Breaks to Move: Stand, stretch, or take a short walk every hour, especially if you have a desk job.
- Use the Stairs: Opt for stairs instead of elevators to add natural exercise to your day.
- Try Desk Exercises: Simple exercises like seated leg raises or shoulder stretches are easy to do while working.
Quick Actionable Step: Set an hourly reminder on your phone to stand up, stretch, or walk for 2-3 minutes.
6. Protect Your Skin, Especially If Outdoors
The skin is our body’s largest organ, and taking care of it is essential for long-term health. UV protection helps prevent skin damage and reduce the risk of skin cancer. The American Academy of Dermatology recommends using sunscreen with at least SPF 30 daily.
Practical Tips:
- Use Sunscreen Daily: Apply a broad-spectrum sunscreen to all exposed skin, even on cloudy days.
- Wear Hats and Sunglasses: Protective gear like wide-brim hats and UV-blocking sunglasses helps reduce sun exposure.
- Stay Hydrated: Moisturize your skin regularly to prevent dryness, especially if you spend time in air-conditioned environments.
Quick Actionable Step: Keep a small bottle of sunscreen in your bag or car to apply when needed.
About The Author:
Currently a student of English Literature, in his final years, James Martin is passionate about writing his thoughts into words. He takes up writing projects in his leisure time to accompany his studies. Generally, understands the essence of writing on every topic, but especially those that relate to his field.
