Habit (noun): routine of good/bad behavior that is repeated and tends to occur subconsciously.
Many things are easier said than done. Practicing healthy habits to improve your life is one of those things. Multiple studies have suggested healthy habits may help people add years to their lifespan and avoid serious illnesses, such as diabetes and cancer.
Repeating a certain behavior consistently for several days creates an automatic behavior. Studies show that it takes an average of 66 days for new behavior to become automatic. You can work to create new healthy habits or work to break an unhealthy one. By stringing daily habits together, day after day after day, you will move closer to your desired outcome. And no, you won’t die if you miss a day or break a new habit. Life happens and slip ups are human nature. Success comes from getting back on track and going closer towards the end goal.
Researchers found that five low-risk lifestyle habits are critical for healthy and longer life expectancy. The more of these habits people had, the longer they lived. These healthy habits were:
A healthy diet. This was measured by regularly eating healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and avoiding less healthy or unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and excess sodium.
A healthy physical activity level. Measured as at least 30 minutes a day of moderate to vigorous activity, like brisk walking.
A healthy body weight. Defined as a normal body mass index (BMI), which is between 18.5 -24.9.
Avoid smoking. No amount of smoking is considered healthy.
Low-risk alcohol intake. Measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol.
Creating Healthy Habits
With all the benefits that follow healthy habits, you can’t just say you’re going to do something to get a desired outcome but do nothing to get to the outcome. Setting a goal is the easy part, but you must work for the outcome. Some tips when working on new habits include:
Start small. Setting goals that are too big can make it difficult to reach them. For example, instead of aiming to go to the gym every day, you could start by going two days a week, and then gradually increase.
Stack habits. Linking new habits to existing ones that you already do automatically. This can make it easier to build new habits.
Be consistent. Habits are formed with repeated actions, so it's important to create a routine and stick to it. Consistency helps reinforce the habit and makes it easier to maintain over time.
Create a plan. Plans can help you stay organized, prioritize your time, set goals, and track your progress. Writing down daily routines including your new habits will help keep you accountable.
Reward yourself. Anticipation of a reward can be motivating to complete an action.
Comments