Promoting healthy lifestyle habits in daily life

Promoting healthy lifestyle habits in daily life

Understanding Healthy Lifestyle Habits

  • Healthy lifestyle habits encompass not only regular exercise but also daily behaviours such as eating well, maintaining hydration, getting sufficient sleep, and managing stress.
  • The World Health Organization recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week, or a combination of both.

Maintaining Regular Physical Activity

  • Regular physical activity helps maintain a healthy body weight and reduce the risk of numerous diseases.
  • Exercise should include cardiovascular training, strength training, and flexibility exercises.
  • Switch up activities to keep exercise interesting and work the whole body, for example, jogging one day and playing a sport on another.

Eating a Balanced Diet

  • Consume a variety of foods from all food groups: fruits, vegetables, whole grains, lean proteins, and dairy.
  • Limit intake of processed foods, sugars, and unhealthy fats.
  • Include nutrient-dense foods in your diet like almonds, oats, lean meats, and plenty of fruits and vegetables.

Staying Hydrated

  • Drink at least 2-3 litres of water per day, more if participating in physical activities.
  • Avoid sugary beverages and excessive caffeine.
  • Hydration supports digestion, nutrient absorption, and body temperature regulation.

Getting Adequate Sleep

  • Strive for 7-9 hours of sleep each night.
  • Consistent sleep patterns can support overall energy levels and mental wellbeing.
  • Adequate sleep supports body functions such as muscle recovery and memory consolidation.

Managing Stress

  • Incorporate relaxation techniques such as deep breathing, yoga, or meditation in your routine.
  • Take time for enjoyable activities and hobbies to uplift your mood.
  • Seek support from friends, family, or professionals for managing persistent, intense stress.

Healthy Lifestyle Sample Routine

  • Breakfast: Whole grain cereal with fruit and milk.
  • Morning: 30-minute walk or bike ride.
  • Lunch: Grilled chicken salad with a variety of colourful vegetables.
  • Afternoon: Strength training exercise.
  • Dinner: Grilled fish with quinoa and steamed broccoli.
  • Evening: Relax with a book or TV show, followed by a good night’s sleep.
  • Hydrate throughout the day with water or herbal teas.