Becoming healthier and happier is a journey that requires a number of different lifestyle habits. From exercising regularly to nourishing your body with healthy food to prioritising restful sleep and managing stress, these small changes can have big impacts on your wellbeing.

Learning new life skills also improves wellbeing – it doesn’t have to mean getting qualifications! Trying out new hobbies and taking on challenges can improve your mood.

1. Exercise

One of the most important things you can do to improve your health and wellness is to exercise. It reduces the risk of many diseases, strengthens bones and muscles, burns calories, boosts energy levels and mood, and lowers stress and depression.

Most adults need 150 to 300 minutes per week of moderate-intensity aerobic activity and 75 minutes of muscle-strengthening activities. This can be done in short bursts (like 10 minute walks), or you can go for a long walk, play tennis, use a dance class or swimming pool, join a group fitness class or take part in a yoga class.

It’s also important to include exercises that improve balance and flexibility. You can do this by walking on uneven surfaces, taking a balance class or doing tai chi. It’s best to find a type of physical activity you enjoy. If you have trouble sticking with a workout routine, try exercising with a friend or joining an exercise group. This can make it more fun and help you stick with your routine longer. Also, exercise in the great outdoors when possible — studies suggest it can have even more positive effects.

2. Eat Healthy

Whether you’re looking to lose weight, prevent or treat disease, or simply feel better, eating healthier is key. It can decrease your risk for heart disease, stroke, some cancers, and other health conditions.

Eating a healthy diet means fueling your body with nutrient-rich foods such as lean protein, whole grains, fruits and vegetables, and low-fat or unsaturated fats (like olive, canola, or vegetable oils). Eating plenty of ‘healthy’ foods can help you achieve and maintain a healthy weight, while also supporting a strong immune system.

A healthy diet includes a variety of foods from the 5 major food groups daily in the recommended amounts, as well as occasional treats (like ice cream or candy). Choosing foods and beverages that are lower in sodium, sugars, saturated and trans fats, and added sugars can help reduce your risk for certain diseases. Depending on your age and other factors, your dietary needs may change. Talk to your healthcare provider for guidance.

3. Sleep Well

Getting the recommended seven to nine hours of good sleep per night is crucial for optimal health. Insufficient sleep negatively impacts your mood, brain and heart health, immune system, creativity and vitality.

Prioritizing sleep as you would a healthy diet or regular exercise is one of the best things you can do to improve your overall health and wellness. Getting adequate rest and establishing consistent sleep habits is the key to improving your quality of life, and can help prevent chronic diseases such as heart disease and diabetes.

During the sleep cycle, your body conserves energy, diverting resources to cell growth and repair. It also releases growth hormone and strengthens the immune system. Sleep provides a time for the mind to reflect, process information and solve problems. If you have difficulty falling asleep or wake up frequently at night, consider implementing a relaxing bedtime routine, such as meditation, yoga, reading, or listening to calming music, and avoiding bright lights, screens and caffeine late in the day. Getting sufficient sleep can help you feel more energetic, and give your day a great start!

4. Stay Connected

A person’s social network can have a significant impact on their mental health. NIH research shows that people who are more socially connected have a lower risk of depression and have better health outcomes than those who are less connected.

Having meaningful connections with family, friends and others provides purpose, a sense of belonging and a support system. These connections also promote a healthy attitude toward life and help us to cope with stress.

Even if you’re busy with work or caring for children, it’s important to make time to spend with those you enjoy. Whether in-person or over the phone, talking to those who make you happy can improve your mood.

If you feel like your relationship with technology isn’t serving you, consider taking a social media break. If you are worried about missing out, try setting a goal to spend one week without any of the social platforms you typically use and see how it impacts your mental wellness. Similarly, volunteering or getting involved in community activities that interest you can foster positive relationships and provide a sense of connection.

5. Take Care of Yourself

Taking care of yourself is one of the most important things you can do to improve your health and wellness. It means being aware of how your physical, mental, emotional, and spiritual health affect you and taking action to meet your needs.

It means making a habit of moving your body regularly, nourishing it with wholesome foods, prioritizing restful sleep, and managing your stress levels. It also includes taking a moment to breathe deeply, meditate, or just sit quietly in the presence of nature.

Emotionally, it means being compassionate towards yourself and addressing your problems head-on instead of trying to avoid them or distract yourself from them. It could include learning to say no to others or set boundaries, doing an exercise like The Artist’s Way to get in touch with your emotions, or talking about your struggles with friends and family members.

Conclusion

It also includes taking time for your interests and passions, whether it’s listening to music, reading, cooking, playing a sport, or working on creative projects. In the workplace, it could mean learning to manage your stress or looking into options for a new job or career that fosters a healthy work environment.