10 habits for good health, Do a morning stretch, Stay hydrated

These strategies can support your wellness journey.

The foundation of a healthy lifestyle consists of lasting habits like eating right, watching your weight, exercising regularly, managing your mental health, and getting routine medical exams. But even daily, small steps toward these goals also can have a significant impact.

Here are some practices that can help support your ongoing health journey. While you might find it unrealistic to follow them all the time, try to include them in your daily life as much as possible.

1. Do a morning stretch

Stretching before getting out of bed wakes up the body, improves circulation, and promotes relaxation, helping to set the day's tone. While you're still lying in bed, move the covers aside, then flex and release your lower limbs several times. Bend your knees and lift your legs into the air. With your legs still elevated, flex your feet up and down and rotate them side to side. Next, sit up and slowly look left and then right. Roll your shoulders several times. Flex your wrists up and down, and open and close your hands repeatedly.

2. Stay hydrated

Proper hydration supports digestion, improves brain performance, and increases energy, among other health benefits. Drink a big glass of water after you wake up and a glass with every meal.

Read for 15–30 Minutes Daily
Exercise Your Mind

Reading improves memory, focus, and reduces stress.

Better Brain: Choose books that nourish or challenge you.

Take Short Breathing Breaks

Reset Your Nervous System

Deep breathing balances oxygen and calms anxiety.

Try This: 4-7-8 breathing method.

Practice Gratitude

Shift to a Positive Mindset

Grateful people are happier and healthier.

Nighttime Tip: Write 3 things you’re grateful for before bed.

Avoid Late-Night Eating

Let Your Body Digest

Late meals can disturb sleep and digestion.

Timing: Finish dinner at least 2 hours before bedtime.

Sleep 7–9 Hours Every Night

Recharge Your Body

Sleep heals, restores energy, and improves mental function.

Routine: Stick to a consistent bedtime.

Practice Good Posture

Sit and Stand Tall

Poor posture strains your back and affects confidence.

Quick Fix: Use posture reminders on your phone or watch.

Cut Down on Alcohol

Protect Your Liver and Brain

Even moderate drinking affects sleep, weight, and mental clarity.

Alternative: Try sparkling water with fruit or mocktails.

Laugh More

Natural Stress Relief

Laughter boosts immunity and strengthens your heart.

Daily Joy: Watch comedy or talk with someone who makes you laugh.

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Spend Time Outdoors

Let Nature Heal

Sunlight boosts vitamin D and being in nature improves mood.

Try This: 15–20 minutes in the sun, even during lunch break.

3. Floss

Maintaining good oral health includes daily flossing, but make sure you do it right. First, wrap the floss around your middle fingers, which helps you reach the back teeth. Then loop the floss around one side of a tooth, so it makes a C shape. Beginning at the gum line, slide it up and down the tooth several times. (Don't move the floss back and forth in a sawing motion. You miss cleaning the entire tooth, and the friction can irritate the gum.) Repeat on the other side of the tooth, and then the other teeth.

4. Apply sunscreen

Sunscreen is the best defense against skin-damaging rays. After washing your face in the morning, apply a facial moisturizer that contains sunscreen with an SPF (sun protection factor) of at least 30. Or blend equal parts sunscreen and a regular moisturizer. Use one or two nickel-sized dollops to cover your entire face, neck, ears, and any bald or thinning spots on your head.

5. Go nuts

When you crave a snack, reach for unsalted nuts and seeds like almonds, walnuts, peanuts, and cashews. They contain many beneficial nutrients and help prevent cravings for highly processed foods. Nuts are high in calories, so keep to a palm-sized portion.

6. Nap

Afternoon naps can recharge a weary body and may boost cognitive function. A study published online on Jan. 25, 2021, by General Psychiatryfound that nappers scored higher on cognitive tests than non-nappers. The researchers found that shorter and less frequent naps — lasting less than 30 minutes, no more than four times a week — were associated with the most benefit. Schedule naps for the early afternoon, and use a timer so you don't oversleep.

7. Bust some moves

Break up bouts of sitting with small bursts of movement. For example, dance across a room instead of walking. When you brush your teeth, suck in your lower gut for 30 seconds, which activates your abdominal muscles. Do 10 air squats or push-ups (on the ground or against the kitchen counter). Make it a habit to stand up "twice" each time you stand up — that is, get up, sit back down, and then get back up.

8. Take a breather

Alternate-nostril breathing, in which you breathe through one nostril at a time, is believed to help reduce stress by slowing your breathing rhythm and forcing you to take deep, full breaths. Using a finger or thumb, close one nostril and slowly breathe in and out through the open nostril. After about five to 10 breaths, switch and close the other nostril and repeat the breathing pattern. For a variation, try inhaling through one nostril with the other closed, changing finger/thumb positions, and exhaling through the previously closed nostril. Then, inhale through that one, close it, and exhale through the other nostril. Go back and forth like this for a few minutes.

9. Enjoy a hobby

A study published online Sept. 11, 2023, by Nature Medicine suggests that having a hobby is good for people's overall health and mood. Hobbies involve creativity, sensory engagement, self-expression, relaxation, and cognitive stimulation. One way to pick up a new hobby is with a project kit designed to teach you a skill like gardening, building a model, carving wood, or making beer, soap, hot sauce, or jewelry. The kits come with instructions and all the materials you need to start. You can find kits at local bookstores or hobby stores, or go online: just type "how-to kits" or "project kits" into a search engine.

10. Be social

Social interactions can stave off loneliness and protect against depression and cognitive decline. Strive to have some kind of social engagement every day: make a phone call, send an email, or chat with a neighbor. Another option is to create your own social pod — a small, intimate group that you interact with regularly, like meeting for coffee or conversing over a Zoom call. Casual conversations are also helpful; for example, chat with a grocery store employee or interact with a stranger on the street.

Harvard Health Publishing’s 6-Week Plan for Healthy Eating

This week-by-week plan, The Harvard Medical School 6-Week Plan for Healthy Eating, will help you transform your eating habits into a program of nutritious and delicious food choices that can last a lifetime. Applying the latest results from nutrition science, Harvard experts take you by the hand and guide you to create an eating plan to improve heart health, longevity, energy, and vitality.

10 habits for good health

These strategies can support your wellness journey.

The foundation of a healthy lifestyle consists of lasting habits like eating right, watching your weight, exercising regularly, managing your mental health, and getting routine medical exams. But even daily, small steps toward these goals also can have a significant impact.

Here are some practices that can help support your ongoing health journey. While you might find it unrealistic to follow them all the time, try to include them in your daily life as much as possible.

1. Do a morning stretch

Stretching before getting out of bed wakes up the body, improves circulation, and promotes relaxation, helping to set the day's tone. While you're still lying in bed, move the covers aside, then flex and release your lower limbs several times. Bend your knees and lift your legs into the air. With your legs still elevated, flex your feet up and down and rotate them side to side. Next, sit up and slowly look left and then right. Roll your shoulders several times. Flex your wrists up and down, and open and close your hands repeatedly.

2. Stay hydrated

Proper hydration supports digestion, improves brain performance, and increases energy, among other health benefits. Drink a big glass of water after you wake up and a glass with every meal.

H4: Try This: Build your plate using the 80/20 rule—80% whole, 20% indulgent.

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H2: 5. Practice Mindful Eating

H3: Eat With Intention, Not Distraction

Mindful eating helps prevent overeating and improves digestion. It’s about listening to your hunger cues and savoring each bite without screens.

H4: Quick Habit: Put down your phone while eating and chew your food thoroughly.

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H2: 6. Manage Stress Effectively

H3: Don’t Let Stress Manage You

Chronic stress contributes to inflammation, heart disease, and poor sleep. Learning to manage it is essential for overall health.

H4: Stress Busters: Try meditation, journaling, deep breathing, or even a daily walk in nature.

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H2: 7. Limit Screen Time & Unplug Regularly

H3: Digital Overload Affects Mental Health

Excess screen time, especially social media, can increase anxiety, disrupt sleep, and lower self-esteem.

H4: Daily Reset: Schedule “tech-free” hours, especially before bed and during meals.

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H2: 8. Nurture Relationships

H3: Connection Is Key to Longevity

Strong social ties reduce the risk of depression, heart disease, and even early death. Spend quality time with loved ones or call a friend just to talk.

H4: Connection Tip: Make it a habit to check in with someone every day, even for 5 minutes.

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H2: 9. Get Regular Check-Ups

H3: Prevention is Better Than Cure

Even if you feel healthy, regular medical check-ups can catch issues before they become serious. This includes dental, vision, and routine blood work.

H4: Pro Tip: Keep a digital or physical health file to track your reports over time.

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H2: 10. Cultivate a Positive Mindset

H3: Your Thoughts Shape Your Reality

Gratitude, optimism, and self-compassion are linked to lower levels of stress and better overall health. Your mind and body are deeply connected.

H4: Morning Practice: Write down three things you’re grateful for each day—it rewires your brain over time.

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Final Thoughts: Start Small, Stay Consistent

The secret to good health isn’t in a pill or a diet trend. It’s in the small choices you make every day. Don’t overwhelm yourself by trying to adopt all 10 habits overnight. Start with one or two, and build from there. Remember: progress, not perfection.

Good health isn’t a destination—it’s a lifelong journey. Take the first step today.