Working life is full of tasks, meetings and commuting, and many of us forget to take care of ourselves. Yet good health doesn't have to start with big changes — small adjustments to your daily habits can help you feel stronger and more energetic.
1. Get enough sleep, on a regular schedule
Sleep is when the body rests and recovers. Most adults need at least 7 hours a night. Try to go to bed and wake up at about the same time every day, put your phone away around 30 minutes before bed, and keep your bedroom dark, quiet and cool.
2. Move your body every day
The World Health Organization recommends that adults do at least 150 minutes of moderate-intensity activity a week, such as brisk walking, cycling or swimming. If you're short on time, split it into 20–30 minutes a day, take the stairs instead of the lift, and walk more during the day.
3. Get up from your chair — don't sit too long
Sitting at a desk for hours can easily lead to neck, shoulder and back pain. Set a reminder to stand up, stretch or rest your eyes from the screen every 30–60 minutes. Even 2–3 minutes helps.
4. Eat a varied diet from all five food groups
Choose foods from all five food groups in sensible proportions, add vegetables and fruit to every meal, and cut down on very sweet, fatty, salty and processed foods. Drink enough plain water throughout the day instead of sugary drinks or soda, and don't skip breakfast.
5. Care for your mind — make time for yourself and loved ones
Built-up stress affects both body and mind. Make time for things you enjoy, talk with family and friends, and try deep breathing or a short meditation during the day. Good relationships with the people around you are another foundation of good health.
You don't need to change everything in a day. Pick the one or two easiest habits, keep at them until they stick, then add more.
Have a health check-up every year, and if you have a medical condition or unusual symptoms, consult a doctor before changing your exercise or diet.
