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A healthy lifestyle isn’t as simple as eating a few salads every once in a while or going for a short walk every few weeks. On the other hand, while it takes more effort to lead a healthy lifestyle, it is well worth it if you want to stay healthy. To maintain a healthy lifestyle, you need to persevere in choosing healthy foods, incorporate more exercise and physical activity into your daily routine, and maintain good hygiene. In addition, you need to avoid unhealthy habits such as fasting and not getting enough sleep. To improve your lifestyle, you need to make changes gradually and once you do, your health will be better. [1] X Trusted Source Mayo Clinic Go to Source
Steps
Choose healthy food
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Choose foods that contain very little unhealthy fats. Unhealthy fats include both trans fats and saturated fats. These fats increase LDL cholesterol levels, which are often associated with an increased risk of cardiovascular disease. [2] X Trusted Source Mayo Clinic Go to Source
- Foods high in trans fats include foods made with “partially hydrogenated oils,” such as lard or margarine. Baked goods, fried foods, frozen pizzas, and other foods that undergo a lot of processing are often high in trans fats. [3] X American Heart Association Trusted Source Go to Source
- Foods high in saturated fat include pizza, cheese, red meat and full-fat dairy products. [4] X Source of Research Coconut oil is high in saturated fat but also helps increase good cholesterol levels, so you can use it in moderation. [5] X Research Sources
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Add healthy fats in moderation. Polyunsaturated, monounsaturated, and omega-3 fats are all healthy choices. These fats help lower LDL cholesterol levels and increase HDL cholesterol levels – reducing the risk of cardiovascular disease. [6] X Trusted Source Mayo Clinic Go to Source
- Choose oils like olive oil, canola oil, soybean oil, peanut oil, sunflower oil, and corn oil. [7] X Research Sources
- Fish is rich in omega-3 fatty acids. Choose fish like salmon, tuna, mackerel, sardines, and herring. You can also get omega-3s from plant sources, such as flaxseeds, vegetable oils, legumes, and seeds. However, plant-based fats are not efficiently processed by the body. [8] X Trusted Source Mayo Clinic Go to Source
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Choose foods that are low in sugar and low in highly refined carbohydrates. Limit your consumption of sweets, soft drinks, sweetened fruit juices and white bread. Choose whole fruits, freshly squeezed fruit juices, and whole grain breads. [9] X Research Source
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Eat a variety of whole foods instead of processed foods. [10] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the Source Whole Foods provide a balanced source of nutrients, including healthy carbohydrates, protein, fats, and other nutrients. .
- Eat a lot of fruits and vegetables because they are rich in vitamins and minerals. Try to eat a variety of fresh fruits and vegetables instead of canned ones (which often contain added sugar or salt).
- Choose lean meats, beans and tofu as they are rich in protein.
- Eat whole grains like bread, whole-wheat pasta, brown rice, and quinoa.
- Incorporate organic foods. Buy from a natural food store or local farmers market.
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Organic foods are not more nutritious but contain less residue from pesticides or food additives. In addition, organic food is also more environmentally friendly. [11] X Trusted Source Mayo Clinic Go to Source
- If price is an issue, consider buying only some organic foods, such as apples, berries, seeded fruits (peach, nectarine, etc.), grapes, celery, bell peppers , potatoes and salads. [12] X Research Sources When grown normally, these foods are often sprayed with more pesticides than other agricultural products.
Increase exercise
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Begin and end the exercise with a stretch . Gentle stretching helps warm up muscles before exercise and relax muscles after exercise. [13] X Trusted Source Mayo Clinic Go to Source
- Try stretching your leg muscles. Stand an arm’s length from the wall and place your right foot behind your left. Bend your left leg forward, while keeping your right leg straight and touching the floor. Hold the stretch for 30 seconds and then switch legs.
- Stretch the hamstrings back. Lie on the floor, near a wall or door frame. Lift your left leg up and place your heel on the wall, Straighten your leg until you feel a stretch in the back of your thigh. Hold for 30 seconds and then switch legs.
- Stretch hip flexors. Kneel on your right knee, and place your left foot in front of you. Shift body weight while leaning towards left leg. You should see a stretch in your right thigh. Hold for 30 seconds and then switch sides.
- Shoulder stretch. Place your left arm cross in front of your chest and hold your left hand with your right arm. Hold for 30 seconds and then switch sides.
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Go to the gym 3-5 times per week. Exercise for about 30 minutes to an hour, combining both cardio and strength training. Experts recommend at least 150 minutes of moderate-intensity aerobic exercise per week. [14] X Trusted Source Mayo Clinic Go to Source
- Try to do strength training at least twice a week.
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Exercise near home. Take a brisk walk or take the dog for a walk. Make sure to move at a moderate pace for at least 30 minutes.
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Engage in vigorous daily activity. Gardening and house cleaning are both strong activities that help you get some exercise. [15] X Source of Research Alternatively, more activities can be incorporated into daily life, such as taking the stairs instead of the elevator, parking further away from the destination, and taking a brisk walk during lunch breaks.
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Limit motorbikes/cars. Instead, walk or cycle. If using public transport, you should get off a few stops early and walk the rest of the way. [16] X Research Source
Avoid unhealthy habits
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Avoid Yo-yo dieting. After losing weight through lifestyle improvements, you need to work harder to maintain it instead of letting it fluctuate. [17] X Research Source
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Avoid crash diets. Avoid liquid-only diets, weight loss pills, and other weight loss supplements, unless used under a doctor’s supervision. In general, a diet or product with one of the following is considered a crash diet. [18] X Trusted Source FamilyDoctor.org Go to Source
- Promises to help lose weight extremely fast (more than 0.5-1 kg per week)
- Promises to help lose weight without changing habits
- Force you to spend a lot of money
- Limit food choices and do not recommend a nutritionally balanced diet
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Exercise in moderation. Exercising for too long, too often, or too intensely can increase the risk of injury. You need to make sure there is a rest period between workouts.
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Know your weight. Being overweight or underweight is an unhealthy state of the body. You should consult your doctor or a reputable weight chart to determine the ideal weight for your age and body type.
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Avoid smoking and consuming alcoholic beverages. Smoking is linked to many health risks, including heart or liver disease and many cancers. Alcohol has also been linked to health problems, including liver disease, cancer, heart disease, alcohol poisoning and depression. [19] X Research Source
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Do not give up sleep. Research shows that people who sleep less often weigh more. Adults need 7-9 hours of sleep every night. [20] X Research Sources
- Young children and adolescents need more sleep. Young children need 10-14 hours of sleep, 7-year-olds need 9-11 hours, and teenagers need 8-10 hours of sleep each night. [21] X Research Source
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Always wear sunscreen. Sun exposure causes many health problems, including skin cancer. Every time you go out, wear protective clothing and apply a broad-spectrum sunscreen with an SPF of at least 30. Apply sunscreen even on shady (cloudy) days. [22] X Trusted Source Mayo Clinic Go to Source
Remember to keep it clean
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Shower daily. Take a shower again if you have just participated in an activity that makes you sweat. [23] X Research Source This helps reduce body odor, acne, and hygiene-related problems like scabies.
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Brush and floss your teeth daily. [24] X Research Source Regular flossing not only prevents bad breath but also reduces the risk of gum disease. [25] X Research Sources
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Wash your feet clean. Make sure to scrub between your toes to prevent foot fungus and foot odor.
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Wear clean clothes. In particular, always change underwear and socks once a day. [26] X Research Source
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Hand washing. [27] X Research Source Wash your hands before and after preparing food, after using the toilet, before and after handling minor wounds, and after blowing your nose, coughing or sneezing. [28] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- The Centers for Disease Control and Prevention (CDC) recommends washing your hands with soap and warm water for at least 20 seconds, or enough time to hum the song “Happy Birthday” twice.
Advice
- Always drink plenty of water.
- Discover information about positive psychology and lasting happiness. Happy people often seek and act on health information. So paying attention to your happiness level can help you enjoy a healthy lifestyle.
- Regular exercise every day helps strengthen the immune system. In addition, exercise also helps prevent “diseases caused by overeating,” such as cardiovascular disease, cancer, diabetes and obesity. Remember that physical health also affects mental health. Physical activity improves mental health and prevents anxiety and depression.
- Take a multivitamin supplement to make sure you get enough vitamins and minerals.
- Try to smile and laugh more (choose interesting topics when chatting with friends; watch some videos that make you laugh; try to see the interesting side of every situation, etc.). As a result, you will feel more energetic and healthy.
Warning
- Always talk to your doctor first if you want to make significant changes to your diet and exercise regimen.
Things you need
- Healthy foods include vegetables, lean protein, whole grains
- Exercise in moderation
- Get enough sleep
- Scales to track weight
- Toothbrush and toothpaste
- Dental floss
- Deodorant products
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wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, volunteer authors have edited and improved the article over time.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 65,369 times.
A healthy lifestyle isn’t as simple as eating a few salads every once in a while or going for a short walk every few weeks. On the other hand, while it takes more effort to lead a healthy lifestyle, it is well worth it if you want to stay healthy. To maintain a healthy lifestyle, you need to persevere in choosing healthy foods, incorporate more exercise and physical activity into your daily routine, and maintain good hygiene. In addition, you need to avoid unhealthy habits such as fasting and not getting enough sleep. To improve your lifestyle, you need to make changes gradually and once you do, your health will be better. [1] X Trusted Source Mayo Clinic Go to Source
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