When we nurture both our mind and body, we feel our best and are able to embrace life’s opportunities. It often helps to discover your personal “why.” Whether your goal is to complete a marathon or just jog around the block, stay active with your kids, or remain independent as you grow older, a healthy lifestyle is shaped by that “why” and the objectives you create from it.

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As you reflect on the steps you can take to build a healthy lifestyle, think about the reasons that drive you. This reflection can uncover your intrinsic motivation – the inner desire to act, explore and achieve. Such motivation encourages long-term commitment and gives you the strength to persist when things get difficult.

The advantages of a healthy lifestyle

Although living healthily may sometimes feel limiting, it can actually allow you to experience life to the fullest, whether you’re 16 or 60. Age is just a number, and the rewards of a balanced lifestyle continue to grow as we get older. Healthy habits can help you:

  • Sustain your energy
  • Prevent illness and discomfort
  • Support a positive mood
  • Keep life enjoyable

9 suggestions for healthy living

Below are nine practical tips that touch on different aspects of well-being – not just physical, but also mental and social:

1. Choose nutritious foods
Wellness begins in the kitchen with the meals we prepare. Fruits and vegetables form the base of a strong diet. Just like any foundation, it takes consistency and effort to build, but nutrition has the power to promote mental health and a longer, more vibrant life. From there, you can gradually expand to more wholesome choices.

  • Eat fruits and vegetables. Aim for around five servings daily. At each meal, try to let them cover half of your plate. They don’t have to be raw – you can steam, boil, sauté, roast, or season them with olive oil and spices to discover the flavors you enjoy most.
  • Choose whole grains. Look for foods where whole grains are the first ingredient, such as brown rice, whole grain bread, pasta, or tortillas. These keep you fuller for longer and provide important nutrients.
  • Diversify your protein. Get protein from both plant and animal sources. Foods like beans, lentils, tofu, and nuts are protein-rich and often lower in unhealthy fats compared to red meat. Focusing on plant proteins can reduce risks of conditions like heart disease, high blood pressure, diabetes, and stroke.
  • Cut back on sugary drinks. Soda is high in sugar, and even diet versions can be filled with chemicals. Water should be your main drink, followed by unsweetened tea or coffee.
  • Consider expert guidance. A dietitian can provide tailored advice if you need help starting.

A joyful moment: two women laugh together during a run outside.

2. Find physical activities you enjoy
Exercise provides countless mental and physical benefits. But not everyone loves running – and that’s completely fine! Forcing yourself to do a workout you dislike will only make it feel like a burden. Instead, explore different ways to stay active – cycling, swimming, dancing, weight training, yoga, tennis, basketball, skiing, or hiking. Experiment until you find the one that excites you. When you truly enjoy it, sticking with it becomes natural.

Choose a workout partner. If someone is relying on you to meet them at the gym or for a run in the park, you’re more likely to follow through rather than skip it.

Take full advantage of your gym membership. Participate in group classes or explore personal training options at your local gym. Exercising with others can make workouts more fun and motivating.

Start small. Set realistic goals that fit your lifestyle. If running is new to you, consider signing up for a 5K before committing to a marathon. Celebrate these small accomplishments to keep your momentum going.

3. Prioritize quality sleep

It can be frustrating to sleep the recommended seven to nine hours and still feel tired. If you want to improve your sleep, you may have heard about “sleep hygiene,” which means habits that help make your rest more refreshing. Good sleep directly supports both physical and mental health, yet it’s often neglected in today’s busy world. Try these tips for better rest:

  • Stick to a sleep routine. Going to bed and waking up at the same time each day helps your body get into a natural rhythm. You may feel sleepy at the same time every night and wake up without an alarm.
  • Exercise during the day. Physical activity, especially outdoors, helps you feel tired at night. Sunlight exposure also helps regulate your natural circadian rhythm.
  • Keep your bedroom comfortable. Make your sleep space dark, quiet, and cool. Block any external lights, use an eye mask if needed, and consider a white noise machine to mask distracting sounds. The ideal temperature for sleep is about 60–71°F.
  • Limit blue light before bed. Remove electronic devices from your bedroom and avoid scrolling on phones before sleep. Blue light can keep your mind alert, making it harder to fall asleep. Try screen-free activities such as reading, journaling, or meditating at least an hour before bedtime.

4. Manage stress effectively

Stress is part of life, but there are healthier and less healthy ways to handle it. Try these strategies:

  • Stay physically healthy. Regular exercise, balanced nutrition, and sufficient sleep help you tackle challenges more effectively.
  • Take breaks from the news. Constant exposure to distressing stories can increase stress. Step away to process information you’ve already seen.
  • Avoid using food, alcohol, or drugs as coping mechanisms. Instead, practice meditation, breathing exercises, or physical activity to relieve tension.
  • Talk to someone you trust. Sharing your worries with a friend, family member, or mental health professional can provide relief and remind you that you’re not alone.

5. Foster strong relationships

Friendships are as crucial as romantic partnerships. According to the CDC, loneliness contributes to serious health risks in adults over 50, including heart disease, stroke, depression, and dementia. Maintaining social connections throughout life supports both emotional and physical health.

  • Connect with friends and family. Regular interaction prevents feelings of isolation. Schedule at least one social activity each week, whether it’s coffee, dinner, a walk, or a phone call.
  • Join communities or volunteer. Classes, clubs, or hobby groups help you learn new skills and meet people with similar interests.
  • Consider a pet. Animals provide companionship, and walking a dog encourages outdoor activity and social interaction with others.

6. Limit screen time, especially on social media

Technology is a powerful tool for learning, work, and entertainment, but excessive screen use can strain eyes, worsen posture, and negatively affect mood.

  • Set screen limits for children. While technology can be educational, it’s important for kids to engage with the real world. Establish rules, such as no screens during meals.
  • Be mindful of your scrolling. Social media is designed to keep you engaged. Use apps or browser tools to set time limits or schedule social media breaks.
  • Give your eyes regular breaks. If screens are part of your job, follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

Keep up with doctor and dentist visits

Staying on top of medical appointments can sometimes feel difficult, but yearly physicals, vaccinations, and dental cleanings are key parts of a healthy lifestyle. Preventive care helps stop illnesses and chronic conditions through testing, immunizations, and education.

  • Schedule dental checkups at least once a year. Oral health affects your overall wellbeing, including your heart. Dentists do more than clean teeth—they check for gum disease, tooth decay, oral cancer, inflammation, and other potential issues.
  • Follow up with your physician. Regular physical exams and screenings, such as cancer tests, are essential for both your current and future health. Consistent visits make it easier to detect problems early and keep your health on track.

8. Avoid smoking and drink responsibly

A healthy lifestyle includes being mindful of substances you consume, such as tobacco and alcohol, which may seem enjoyable but can harm your health.

  • Quit tobacco and nicotine. The only safe choice is to stop using tobacco. Quitting can be tough, but support is available through groups, distraction strategies, and reminders of the health benefits that come with resisting cravings.
  • Consume alcohol in moderation. Occasional drinking is fine, but moderation is key: up to one drink per day for women and up to two drinks per day for men.
  • Seek help if needed. If alcohol or drug use is affecting your ability to maintain a healthy lifestyle, resources and support are available.

9. Practice self-compassion and patience

Treat yourself with kindness, especially while making significant lifestyle changes. Whether you’re adjusting to a new routine or continuing your current habits, be gentle with yourself. Finding what works for you often involves trial and error.

  • Be patient. Long-lasting habits don’t develop overnight. Consistent effort over time is what builds a sustainable healthy lifestyle.

Embrace your healthiest life

It’s never too late to begin prioritizing your health. While it may feel overwhelming at times, remembering the reasons why you chose to live healthier can help keep you motivated.

  • Don’t hesitate to ask for support. Blogs like the HealthPartners Blog offer tips, guidance, and resources for living well.
  • Consult your healthcare provider. Your primary care doctor or clinician can address your health questions, provide guidance, and connect you with programs or specialists that meet your needs.