16 Tips to Build a Healthy Lifestyle

Sometimes I wish I could hop into an olive green El Camino, bleached from years in the sun. My dirty blonde hair effortlessly tossed around my shoulders, hiding a brown paisley button down that I uncomfortably tucked into my jeans in hopes of creating some sort of curated look from thin air…

But then, I remember, I have brown hair, I don’t own a paisley button down shirt and it’s not 1973! Fantasy escapism over. Welcome, the reality living in 2025. A reality in which I don’t need to runaway in a feeble effort to better my life. I have the control and power to curate a lifestyle I enjoy, not just terrible outfit ideas.

Creating a lifestyle that suits your own brand of weird doesn’t happen overnight. These tips to build a healthy lifestyle are meant to be slowly incorporated in order for them to actually stick. Say no to once a year resolutions here! Instead, below you will find 20 long-term changes that bring major results. Bonus: Join our 1 year healthy lifestyle challenge! See end of post of details.

Tips to Build a Healthy Lifestyle:

1. Adequate Sleep

Sleep is essential for good health. While we are a sleep, our bodies are hard at work restoring cells, reducing stress, and lower risk of chronic conditions. According to the Center for Disease Control (CDC), the amount of sleep needed varies as we age, but adults 18-60 should be getting 7 or more hours of sleep a night. While easier said than done, establishing a sleep schedule and a calming bedtime routine can keep you on track and improve sleep quality.

2. Stay Hydrated

It’s as simple as all basic human life function depends on water, so drink it. This includes, but certainly not limited to, digestion, skin health, and energy levels. We’ve all heard the 8 cups a day rule. However, this increases as your activity level increases and if you are loosing excess water through sweating. Heck, even breathing with your mouth open can cause water loss.

3. Move Your Body

What kind of exercise do you like? Do you want to walk, do your dance, do you think reformer Pilates is the best thing to ever hit the industry? It doesn’t matter how you move your body, it just matters that you do it. Now, this does not mean that you don’t have to consult your physician when starting a new kind of exercise. We are in this to improve health, not send you to a surgical center for rotator cuff repair. Exercise provides a fantastic opportunity to showcase individuality and design your own wellness. While motivation to exercise might not always be present, there are so many ways to beat the slump. When you enjoy it, you will keep moving.

4. Avoid Yo-Yo Diets, Think Nutrition Instead

I’m pretty sure I have tried every diet out there, aside from Atkins. Like many people, I spent my teenage years and 20’s searching for the easiest way to loose weight and keep it off. Looking back now, I wasn’t fat. But the stupidity of youth and hindsight are alive and well. Our bodies are meant to be nourished with food! Focus on eating a variety of whole foods like fruits, vegetables, proteins, and whole grains. And don’t forget seeds, nuts, and legumes! A balanced diet provides nutrients to keep your body functioning at its best.

5. Understand and Maintain a Healthy Weight

A healthy weight is often based on many factors such as age, body composition, height, and current health concerns. Healthcare professions use Body Mass Index (BMI) to assess someones weight; however, it does not account for muscle mass, bone structure, or fat distribution. That being said, it is just one diagnostic factor when assessing a persons weight. Consulting with your primary care physician will give you a comprehensive view of your ideal weight. They will take into account your lifestyle and overall health. There is no one size fits all, pun intended! A healthy weight is unique to the individual.

6. Brush Your Teeth

Your mouth is a gateway to your bloodstream. Sounds gross, but the reality is your oral hygiene matters to your overall health. Then there’s the scary idea of not being able to eat the giant bowl of ice cream on a hot day because you don’t take care of your teeth and they are rotting out of your head. Why would you be so mean to the ice cream?! To prevent such a tragedy, the National Institute of Dental and Craniofacial Research has a few tips: twice daily brushing, floss, visit the dentist for regular check-ups, don’t smoke (more on that later), and limit sweets or sugary drinks. Now, ice cream is a necessity so lets make it a medium sized bowl instead.

7. Limit Alcohol

Lots to unpack here so I’ll attempt to be clear and keep it short. If you are living, breathing human, you have probably heard the risks of drinking alcohol. You know the ones like risk of liver damage, injury, and even death. These are important to remember if you choose to consume alcohol- among other factors. That being said, I personally choose a moderate drinking approach as the perfect glass of wine can make a meal taste better or make a nice cap to the day. The CDC describes moderate drinking as one drink for a women and two drinks for a man. If you find limiting your alcohol difficult, seek support from a healthcare provider. Decreasing or eliminating alcohol can lead to major health concerns, including but not limited to hospitalization, if you are not properly supported by a medical provider.

8. Stop Smoking (if you do)

Cancer, COPD, bronchitis, emphysema, heart disease, heart attack, stroke, vascular disease, aneurysm, premature birth, miscarriage, birth defects, lower immune system, bad breath, stained teeth, tooth loss, and I could continue to go on but I am hoping you get the point by now. Quitting an addiction is difficult, to say the least. But the health benefits of quitting smoking are amazing! For example, according to The American Cancer Society, 20 minutes after you stop smoking your heart rate and blood pressure drop. Talk about instant gratification! Help may be necessary during the process of quitting; however, there are trained professionals who can provide in-depth information and support. The American Heart Association has list of resources to help get you started on this healthy lifestyle tip.

9. Get Fresh Air

We all know we need fresh air in our lungs to live. But has anyone ever told you the specific health benefits of fresh air? Breathing in fresh air will improve the health of your lungs and can decrease symptoms associated with pollution. Increasing air circulation in you body in turn increases blood circulation, making you feel energetic and uplifted. Being outside in fresh air is proven to decrease anxiety and muscle tension, while increasing vitamin D levels. Daily walks, outdoor meditation, gardening, or simply just standing outside for a few deep breaths can all dramatically improve your health. As for the air inside, there are a lot of other things you can do to improve air quality. For example, regularly change your HVAC filter, vacuum using an allergen reducing filter, and add houseplants that naturally clear the air indoors.

10. Wear Sunscreen

The benefits of sunscreen are inarguable. Who wouldn’t want to prevent skin cancer, prevent age spots, and wrinkles? As I venture into my 40s, I am beginning to notice the years of sunscreen neglect in the form of age spots on my face. Ironically mostly on my left side- potentially from years of driving? Everyone no matter their age needs to wear sunscreen. Try to go for a product that is SPF 30 or higher, waterproof, and broad spectrum (covering UVA and UVB rays). Part of building a healthy lifestyle is to incorporate sunscreen into your daily routine, no matter the weather outside.

11. Reduce Screen Time

Reducing screen time is beneficial for your physical and mental health. Excess time spent in front of screens has been linked to increases in depression, changes in brain function, and major disruption of sleep patterns. There are many ways to help your step away from the screen and get that fresh air we walked about. To get your jump started try set limits on the device itself, create areas of your home where screens are not allowed, turn off notifications, prioritize in-person connections, or look for a hobby that does not require a screen.

12. Practice Mindfulness or Meditation

Utilizing mindfulness and meditation are amazing ways to reduce stress, improve focus, and build a healthy lifestyle. When you practice mindfulness, you are fully present in a moment, free of judgement or distraction. Such awareness allows you to connect to your surroundings, thoughts, and feelings-often bringing such calm that I’ve been known to fall asleep! Meditation is also about awareness; however, more of a practice to quiet your mind and create inner peace. Two of my favorite apps for learning and practicing both are Breethe and Calm. I’ve used both to help quieting my mind before bed and love the deep sleep they help me reach when my mind is racing.

13. Activate Your Mind

I love to read and I’m pretty sure I have an addiction to learning new skills or trades. There’s something so satisfying about grabbing onto a new subject that adds value to your life. Bonus, when the topic is enjoyable, you will improve focus, creativity, and mental clarity! There are a bunch of ways to activate your mind like doing a puzzle, learning something new, playing a game, interacting with others, journaling, or simply changing your routine.

14. Develop and Write Down Life Goals

What matters most to you? Do you have career aspirations you’ve been putting off? A new skill your itching to learn? Writing your goals down will clarify your desires and increase the odds you achieve them. It’s important to make your goals measurable. For example, a financial target or a fitness benchmark. Set a limit on the time you want them to be completed and keep yourself on track by recording your progress. Be your own accountability-buddy!

15. Be Human and Be Kind

Have you ever heard someone say that everyone is going through something at some point? Or that the the bad nature of person has more to do with them than you? Well it turns out that kindness isn’t just a ploy to make everyone get along. An act of kindness releases oxytocin and dopamine into our bodies. Each of these is a hormone responsible for the warm and fuzzies- love and happiness. As a result, you will reduce stress, boost your immunity, improve your mental health, and boost your self-esteem. The key, according to Cedars Sinai, is to repeat acts of kindness over and over to reap the full rewards. Try incorporating it into your daily routine, like laundry- wash, rise, repeat.

16. Have fun!

Of all the tips to build a healthy lifestyle, this one is my favorite. Do you have any hobbies? What did you used to do as a child or teenager that you enjoyed? Is there a “grown up” version? I think as I have gotten older, I have managed to tack on too many hobbies. I started riding when I was 10 and now after 30 years I doubt there will ever be a time when I don’t have some sort of pony. But over the years, I’ve added reading, gardening, hiking and now interior decorating- if that can be a hobby. At least I like experimenting with the interiors of my own home. Outside of adding a hobby, I encourage you to laugh, and enjoy your friends and family. In other words, just plain have fun!

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The Build a Healthy Lifestyle Challenge:

Your challenge, if you should accept it dear reader, is to pick one or two of these tips to build a healthy lifestyle and commit to a year of merging them with your current life.

In the beginning, ask yourself:

• Where are you holding back in your health?
• What would your life look like if one or two aspects of your health were to improve?
• What is the cost to not committing to these changes?

At the end, ask yourself:

• What has improved since you began the challenge?
• How has your view of your health changed?
• What is the next lifestyle change you are going to make to improve your health?

I want to hear about your successes, your failures, what you learned, and what you would do differently! Comment below or send me a message letting me know about your healthy lifestyle journey- especially if you decided to jump in the El Camino!