We’ve gotten a lot of great health advice over the past 25 years, but these are the habits we swear by.
Health doesn’t come down to one magical formula. Maintaining good health is the result of many habits that you make over time, like moving more, getting enough sleep, creating a happy home environment, and so much more. Here are 10 simple ways you can start taking care of your physical wellness.
Hit the Stairs
Go up and down a flight of stairs, and repeat three times. Do this regimen three times a week to improve cardiorespiratory fitness by 5% to 10% over six weeks—the same improvement you’d get if you walked for 30 minutes three times a week, says Jonathan Little, PhD, an associate professor at the University of British Columbia’s School of Health and Exercise Sciences.
Snack Wisely Before Bed
Before-bed nibbles can promote better sleep, says W. Chris Winter, MD, a neurologist specializing in sleep and the author of The Sleep Solution. One of his top suggestions: hummus with crackers. Chickpeas are high in the amino acid tryptophan, which can increase levels of serotonin, a precursor to melatonin. And the carbs in the crackers help make the tryptophan available to the brain.
Turn Down the Music
You can listen to most headphones at top volume for only about eight minutes before it affects your hearing. For the sake of your ear drums, keep the volume dial below the halfway point. You’re in the safe zone if you can hear someone talk (at a normal level) over the music.
Pick Up a Plant or Two
Brightening up your home or office with a few leafy friends may help increase your attention and lower blood pressure. Even just one indoor plant can aid in relaxation and cognition, according to a 2022 analysis of 16 studies published in the International Journal of Environmental Research and Public Health. If you aren’t sensitive to scents, opt for something fragrant—like geraniums, lavender, or rosemary. The aromas could help you feel even more connected to nature, found one 2023 study.
Give Sneakers a Test Run
If shoes pinch, rub, or chafe in the store, they likely won’t get better over time. “There shouldn’t be a break-in period,” says A. Holly Johnson, MD, an orthopedic foot and ankle surgeon at the Hospital for Special Surgery in New York City. Sure, some materials, like leather, may stretch, but you can’t assume that’ll make the shoes more comfortable. A few minutes of testing should give you a good sense of how they’ll feel, Johnson says. “You could mimic the activity you’re planning to do, like running, or jumping if you’re going to take something like a HIIT class,” she says. As you move around the store, think about what would happen if you tripped on the sidewalk. Would your ankle feel supported enough to course-correct and prevent you from falling? Would your toes jam against the front of the shoe? (That’s an immediate red flag!)
Getting Your Daily Steps
While the exact number of daily recommended steps is still up for debate, one absolute truth is that walking improves well-being. In a 2022 study of 78,500 people, researchers found that the more steps people took a day (peaking at 10,000), the lower their risks for heart disease, cancer, and premature death.
Eat for Energy
Whether or not you’re sleeping enough, food is a crucial part of the energy equation. If you’re sleep-deprived, your body will often crave foods that offer quick energy (translation: sugar) to make up for it. But even if you’re sleeping just fine, you could feel low energy because you aren’t eating frequently enough, explains Marjorie Nolan Cohn, a registered dietitian and founding clinical director at Berry Street, a platform that connects patients with RDs. Her recommendation is to go no longer than four hours between meals. “So if lunch is at noon and dinner is at 8, you need a mini meal in between.”
Make Your Eye Appointments
At around age 40, everyone should get a comprehensive dilated-eye exam by an optometrist (a specialist who examines eyes to determine whether a person needs glasses or medical treatment) or, preferably, an ophthalmologist (a doctor who can diagnose and treat eye problems and diseases). Age-related macular degeneration and glaucoma (a loss of peripheral vision caused by pressure-related nerve damage in the eyes) are among the leading causes of blindness; both can be slowed if caught early, says Natasha Herz, M.D., an ophthalmologist based in Washington.
Don’t Brush Right After You Eat
Eating makes your mouth pretty acidic. Your saliva does its best to neutralize things, but if you brush too soon, you’re basically just rubbing that acid all over your teeth. “Waiting 20 or 30 minutes is sufficient,” says Stephanie Dumanian, DDS, a cosmetic dentist and the founder of Park Lex 60 Dental in New York City.
