Healthy habits are connected. Eating healthful food makes it easier and more enjoyable to exercise. Regular exercise helps you get a better night sleep and feel healthier the next morning.
Step 1
Start off your healthful habits by drinking a lot of water. The article "Water: How Much Should You Drink Everyday?" at MayoClinic.com recommends the replacement approach, dietary recommendations approach or 8 oz. of water per day. The replacement approach requires replacing all the fluids you lose during the day through respiration, perspiration and urination. The dietary recommendation suggests that men need about 13 cups and women 9 cups of water per day. Consuming this amount of water might be new to you, so place reminders such as notes on the refrigerator or images of healthy people around your house or office.
Step 2
Start eating a balanced diet. The U.S. Department of Agriculture suggests that a healthy diet emphasizes fruits, vegetables, whole grains and low fat milk products. It also includes lean meats, poultry, fish, beans, eggs and nuts. Limit your intake of saturated fats, cholesterol, salt and added sugars. It is not realistic to expect yourself to adapt the new diet right away, seven days a week. To start, monitor your diet at least three days a week and stick to these guidelines. The following week, monitor your diet four days a week. Gradually, bring this number up to seven days a week. An occasional ice cream is OK as long as you stick to your healthful habits in your regular meals.
Step 3
Exercise regularly. According to the U.S. Department of Health and Human Services, adults should do at least two hours and 30 minutes of moderate intensity activities per week and at least 75 minutes of vigorous activities per week. To start, exercise five times a week. Spend 30 minutes doing moderate intensity activities, such as walking, light jogging or swimming and about eight minutes doing vigorous activities, such as sprinting or fast cycling. Getting accustomed to this routine might take about a month. When you feel comfortable, gradually increase your daily moderate intensity activities to one hour and the vigorous activities to 15 minutes. This will improve your fitness, stamina, strength and overall feeling of health.
Step 4
Sleep for at least seven to nine hours per day. The USDA recommends seven to nine hours of sleep for adults, 8-1/2 to 9-1/2 hours for teenagers, 10 to 11 hours for 5- to 10-year-olds, and 11 to 18 hours for younger children. For some people, this may be the most difficult habit to acquire. If you are busy, re-evaluate your schedule and choose an activity that you can cut down to increase your daily sleeping time by at least 30 minutes. Once you see the benefits of extra sleep, re-evaluate your schedule again. You might find that more sleep causes you to work more efficiently and allows you to complete the same amount of work in a shorter period of time.
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