Living a healthy life is essential for everyone, and the World Health Organization (WHO) has some great advice on how to do it. Healthy living involves making daily choices that support your physical and mental well-being, and there are many practical tips for staying healthy that can be easily incorporated into your routine. Eating plenty of fruits and vegetables, reducing your intake of fat, sugar and salt, and exercising regularly are all key components of a healthy lifestyle. A healthy diet offers many benefits, including reducing the risk of chronic diseases such as cancer, and it's important to eat a variety of foods—including fish and fermented foods—to protect cells and support immune health. For optimal energy and health, eat lean protein, low-fat dairy, whole grains, and limit processed foods and ultra-processed foods. You can also check your body mass index (BMI) to see if you are at a healthy weight. Aligning your eating patterns with your circadian rhythm by consuming more calories earlier in the day and keeping evening meals light, as well as prioritizing protein at every meal, are beneficial for metabolism and satiety. Although it can be difficult to find the time and energy to make healthy choices, the rewards are worth it.
Regular exercise is highly beneficial and the 2018 Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity exercise per week; even short bursts of activity ('exercise snacking') can help. Regular exercise can help prevent chronic conditions such as heart disease, type 2 diabetes, and some types of cancer, and physical activity contributes to greater longevity. Making healthy decisions now will benefit you for the rest of your life. The most important things for a healthy life include regular exercise, a healthy diet, quality sleep, stress management, and avoiding harmful behaviors like smoking and excessive drinking alcohol. Annual wellness visits and regular health check-ups are beneficial for early detection of health issues, and screenings should follow age-appropriate guidelines. Hydration is also important, so drink sufficient water throughout the day. Limiting alcohol intake and quitting smoking are beneficial for maintaining a healthy lifestyle and can significantly increase life expectancy. Managing stress is crucial and can be supported by techniques like meditation, yoga, and '4-7-8 breathing', as well as daily anchors and meaningful activities. Prioritizing sleep, getting 7-9 hours per night, and turning off electronic devices before bed are essential for quality rest and overall health. Being out in nature, connecting with positive people, and minimizing exposure to negative news can support emotional well-being. While genetics accounts for about 25% of the variation in human life span, healthy living choices play a major role in longevity. The 2025–2030 Dietary Guidelines emphasize whole foods as the foundation of health.
Social Connections and Community
Building and maintaining strong social connections is a vital part of a healthy lifestyle. Spending time with family, friends, and your wider community can have a powerful impact on your overall well-being. Research from the Health and Human Services department shows that people with strong social bonds tend to have better mental health, lower stress levels, and even increased life expectancy. In contrast, social isolation can lead to an increased risk of chronic conditions such as heart disease, diabetes, and lung disease.
Getting involved in community activities—like volunteering, joining a club, or participating in group exercise—can help you meet new people and strengthen your support network. Sharing healthy eating habits and regular exercise routines with others can make these activities more enjoyable and sustainable, helping you stay motivated on your journey to a healthy life.
It’s also important to be mindful of how social situations can influence your health choices. For example, while drinking alcohol can be part of social gatherings, it’s best to limit alcohol intake—one drink per day for women and two for men—to protect your overall health and reduce the risk of chronic conditions. Engaging in regular physical activity, such as moderate intensity exercise, is another great way to connect with others while supporting your physical and mental health.
Prioritizing social connections and community involvement not only helps protect against depression and stress, but also leads to a more fulfilling and healthy life.
Achieving a Happier Life
A happier life is within reach when you adopt healthy habits that support both your body and mind. Following a balanced diet rich in fruits and vegetables, whole grains, and lean proteins provides the energy and nutrients you need to feel your best and avoid feeling tired throughout the day. The Dietary Guidelines for Americans recommend that most adults aim for at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous exercise each week to lower the risk of chronic conditions and boost mental health. A happier life is within reach when you adopt healthy habits that support both your body and mind. Following a balanced diet rich in fruits and vegetables, whole grains, and lean proteins provides the energy and nutrients you need to feel your best and avoid feeling tired throughout the day. The Dietary Guidelines for Americans recommend that most adults aim for at least 150 minutes of moderate intensity physical activity or 75 minutes of vigorous exercise each week to lower the risk of chronic conditions and boost mental health.
Quality sleep is another cornerstone of a healthy life. Getting enough sleep—ideally 7 to 9 hours each night—helps your body recover, supports mental clarity, and reduces the risk of sleep deprivation and related health issues. Managing stress through techniques like meditation, deep breathing, or yoga can further improve your sleep quality, lower your risk of depression, and contribute to a happier, more balanced life.
Quitting smoking and limiting alcohol intake are also essential steps for better health, as they significantly reduce the risk of chronic conditions and can increase your life expectancy. Regular checkups with healthcare professionals provide valuable advice and help catch potential health concerns early, supporting your journey toward a healthier lifestyle.
Even everyday activities, such as household chores or gardening, count as physical activity and can give you a sense of accomplishment and purpose. By making healthy eating, regular exercise, stress management, and quality sleep part of your daily routine, you can improve your overall health, well-being, and happiness. Most adults will find that these healthy habits lead to a more productive, fulfilling, and happier life.
