These actions can help create wellness habits that evolve into lifelong behaviors for better health.

Healthy habits like walking, eating nutritious foods, and drinking more water can be good for your physical and mental well being.[1] These actions can help lower your risk of chronic illnesses, give you more energy, and ease stress.[2] Still, it can be challenging to commit to these behaviors and make them part of your everyday routine.

Creating health and wellness habits doesn’t mean making major changes. In fact, setting and striving to realize smaller goals can help make a big difference in your overall well being.[3]

Ways to create lifelong wellness habits

These actions can help create wellness habits that evolve into lifelong behaviors for better health:

Make smarter food choices

Good nutrition can help you age better by lowering your risk of chronic conditions like diabetes, heart disease, and certain cancers.[4] The foods you choose can also help you maintain a healthy weight and reduce your risk of diabetes.[5]

With so many food options, it can be a struggle to figure out which foods to eat and how much you need. MyPlate from the U.S. Department of Agriculture emphasizes the importance of having fruits, vegetables, whole grains, and protein with every meal.[6] You should also keep an eye on how much sodium, sugar, and additives are in each meal.

If your taste buds or appetite balk at these changes, consider making just a single change per month. This approach gives you time to adjust. The next month, you can make another dietary change, building on the previous month’s success.

You may want to:

• Expand your protein options to include more salmon and seafood.
• Experiment with herbs or seasonings to enhance food flavor without adding extra calories, sodium, or sugar.
• Satisfy a craving for sweets by choosing fresh fruit instead of sugary treats.
• Start your day with a plant-based meal.
• Try a new type of whole grain, such as barley, farro, or quinoa.

Drink more water

The average American drinks about 5½ cups of water each day.[7] That’s less than half the amount recommended by the Academy of Nutrition and Dietetics.[8] (The Academy recommends 15½ cups of fluids per day for women and 11½  cups for men.) [9] But other factors, including your age, biological sex, activity level, and health conditions, also affect your individual fluid needs.[10]

Water is vital for a host of body functions. It helps your body maintain a healthy temperature, lubricates joints, protects bones and tissues, and gets rid of waste.[11]

While water isn’t the only way to stay hydrated, it is among the healthiest options because it’s free of calories, fat, sugar, and additives. You don’t have to chug a gallon of water each day, though.

Try these suggestions to gradually increase your water intake:[12]

• Don’t leave home without a filled, chilled, reusable water bottle.
• Drink water with your meals and when dining out.
• Make water more appealing by adding fruit, cucumbers, or mint.
• Swap out 1 glass of your preferred drink, such as soda, diet soda, or juice, with a glass of plain or carbonated water.

Get better rest

As many as 1 in 3 Americans don’t get 7 to 9 hours of sleep each night, as recommended by the Centers for Disease Control and Prevention (CDC).[13] Sleep gives your body time to recover, lowering your risk of illness, aiding a healthy weight, and more.[14]  

If you’re falling short on shut-eye, try any of these changes for at least a week. If the change works, stick with it and perhaps add another change. If sleep doesn’t improve after you’ve made several changes, you might want to talk to your health care provider. Certain medications and conditions like sleep apnea can affect how well you rest.[15]

Good sleep habits include: [16]

• Going to bed every night at a time that ensures you get at least 7 hours of sleep.
• Waking up at the same time every morning, even on weekends and vacations.
• Keeping your bedroom dark, cool, and quiet.
• Creating a relaxing bedtime routine, such as meditation or reading.
• Turning off all electronic devices at least 30 minutes before bedtime.
• Not having caffeine, alcohol, water (or other fluids), and large meals close to bedtime.

Move more

Being physically active is good for both your body and mind.[17] Exercise burns calories, so you can reach and maintain a healthy weight. [18] It also lowers your risk of chronic diseases, builds strong bones and muscles, promotes better sleep, and boosts brain health.[19]  

The CDC recommends adults get 150 minutes of moderate-intensity physical activity every week, plus a couple of days of strength training.[20] You can break that down into 10-minute sessions, 3 times a day for 5 days (or whatever works for your schedule).

Take these steps to get yourself into the lasting habit of moving more:[21]

• Participate in a recreational sports team, dance class, or neighborhood walking group.
• Recruit a friend or loved one to join you.
• Schedule time each day for physical activity and treat it like a doctor’s appointment that you can’t cancel.
• Set an alarm on your phone or computer to remind you it’s time to move.
• Set a daily step goal and compete with friends, loved ones, or colleagues to reach that goal.

Manage stress

Your mental health and physical health are closely linked.[22] Conditions like depression can increase your risk of chronic ailments like diabetes (and vice versa).[23] Even in the absence of a mental health disorder, your outlook on life and ability to manage life stressors can impact your quality of life.[24]

While stress is a fact of life, chronic stress can affect sleep, appetite, and other body functions.[25] Including certain stress busters into your daily life can help minimize the effects of stress on your body.[26]

The idea of adding another thing to your to-do list (even with the intent of reducing stress) might stress you out. Fortunately, many of the self-care suggestions already shared in this article, such as getting more sleep, being physically active, and eating a healthy diet, also ease stress.[27] It can also be helpful to get into the habit of setting aside time for yourself on most days to engage in a soothing activity, such as journaling, gardening, or meditating.

In summary: You can start these wellness habits today

Wellness habits, such as walking more, hydrating better, or finding healthy ways to unwind each day, can help you feel better physically and mentally. It takes time for behavior changes that focus on wellness to become a habit. You can start today by focusing on a few smaller changes and building from there. 

Now that you know more about creating wellness habits, you may be curious about how the Sincerely Health tools in the app can help.

You can start by downloading the app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

• Set specific nutrition goals.
  • Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about creating wellness habits

How can you change dietary behaviors?

To change your eating behaviors, focus on making a single small change each month and then build on that success.[28] You might reduce sodium, eat more vegetables, or try new foods.

How can you get into the habit of exercising more?

You can make exercise a habit by scheduling time each day for movement, asking a friend to join you, or participating in a group fitness activity.[29]

What are some healthy stress-busters?

A healthy diet, exercise, and sleep can ease stress. It’s also important to make time for soothing activities like meditation, gardening, or journaling.[30]

[CTA] Sign up for Sincerely Health and create a nutrition profile to help you get healthy today!

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[1] National Institute of Diabetes and Digestive and Kidney Diseases. Changing Your Habits for Better Health. Last reviewed November 2020. https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health

[2] National Institute of Diabetes and Digestive and Kidney Diseases. Changing Your Habits for Better Health. Last reviewed November 2020. https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health

[3] Jefferson Health. Small Changes Matter: Five Tips for a Sustainable, Healthy Lifestyle. Last reviewed February 15, 2024. https://www.jeffersonhealth.org/your-health/living-well/small-changes-matter-tips-for-a-healthy-lifestyle

[4] Centers for Disease Control and Prevention. Benefits of Healthy Eating for Adults. Last reviewed February 14, 2024. https://www.cdc.gov/nutrition/php/resources/healthy-eating-benefits-for-adults.html

[5] Centers for Disease Control and Prevention. Benefits of Healthy Eating for Adults. Last reviewed February 14, 2024. https://www.cdc.gov/nutrition/php/resources/healthy-eating-benefits-for-adults.html

[6] USDA. What Is My Plate? Last reviewed. https://www.myplate.gov/eat-healthy/what-is-myplate

[7] Centers for Disease Control and Prevention. Fast Facts: Data on Water Consumption. Last reviewed January 19, 2024. https://www.cdc.gov/nutrition/php/data-research/fast-facts-water-consumption.html

[8] Academy of Nutrition and Dietetics. How Much Water Do You Need? Last reviewed May 17, 2024. https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need

[9] Academy of Nutrition and Dietetics. How Much Water Do You Need? Last reviewed May 17, 2024. https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need

[10] Centers for Disease Control and Prevention. About Water and Healthier Drinks. Last reviewed January 2, 2024. https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/

[11] Centers for Disease Control and Prevention. About Water and Healthier Drinks. Last reviewed January 2, 2024. https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/

[12] Centers for Disease Control and Prevention. About Water and Healthier Drinks. Last reviewed January 2, 2024. https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/

[13] Centers for Disease Control and Prevention (CDC). About Sleep. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/about/index.html; Centers for Disease Control and Prevention (CDC). FastStats: Sleep and Adults. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html

[14] Centers for Disease Control and Prevention (CDC). About Sleep. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/about/index.html

[15] Centers for Disease Control and Prevention (CDC). About Sleep. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/about/index.html

[16] American Academy of Sleep Medicine. Healthy Sleep Habits. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/; Centers for Disease Control and Prevention (CDC). About Sleep. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/about/index.html

[17] Centers for Disease Control and Prevention (CDC). Adding Physical Activity as an Adult. Last reviewed January 8, 2024. https://www.cdc.gov/physical-activity-basics/adding-adults/index.html

[18] Centers for Disease Control and Prevention (CDC). Benefits of Physical Activity. Last reviewed April 24, 2024. https://www.cdc.gov/physical-activity-basics/benefits/index.html

[19] Centers for Disease Control and Prevention (CDC). Benefits of Physical Activity. Last reviewed April 24, 2024. https://www.cdc.gov/physical-activity-basics/benefits/index.html

[20] Centers for Disease Control and Prevention (CDC). Adult Activity: An Overview. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

[21] American Heart Association. Make Exercise a Habit, Not a Hassle: Simple Tips That Work. Last reviewed January 23, 2024. https://www.heart.org/en/healthy-living/fitness/staying-motivated/make-exercise-a-habit

[22] Centers for Disease Control and Prevention (CDC). About Mental Health. Last reviewed August 8, 2024. https://www.cdc.gov/mental-health/about/

[23] Centers for Disease Control and Prevention (CDC). About Mental Health. Last reviewed August 8, 2024. https://www.cdc.gov/mental-health/about/

[24] Centers for Disease Control and Prevention (CDC). About Mental Health. Last reviewed August 8, 2024. https://www.cdc.gov/mental-health/about/

[25] Centers for Disease Control and Prevention (CDC). Managing Stress. Last reviewed August 16, 2024. https://www.cdc.gov/mental-health/living-with/index.html

[26] Centers for Disease Control and Prevention (CDC). Managing Stress. Last reviewed August 16, 2024. https://www.cdc.gov/mental-health/living-with/index.html

[27] Mental Health Foundation. How to Manage and Reduce Stress. Last reviewed https://www.mentalhealth.org.uk/explore-mental-health/publications/how-manage-and-reduce-stress

[28] Jefferson Health. Small Changes Matter: Five Tips for a Sustainable, Healthy Lifestyle. Last reviewed February 15, 2024. https://www.jeffersonhealth.org/your-health/living-well/small-changes-matter-tips-for-a-healthy-lifestyle

[29] American Heart Association. Make Exercise a Habit, Not a Hassle: Simple Tips That Work. Last reviewed January 23, 2024. https://www.heart.org/en/healthy-living/fitness/staying-motivated/make-exercise-a-habit

[30] Mental Health Foundation. How to Manage and Reduce Stress. Last reviewed https://www.mentalhealth.org.uk/explore-mental-health/publications/how-manage-and-reduce-stress

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