Official guidance on healthy living is plain and consistent: move regularly, eat a balanced diet, get enough sleep, stay connected to other people, find ways to manage stress, keep an eye on your waist, and ask a professional when you are unsure. Here is what the CDC, NHS and NIH actually say about each.
Table of Contents
7 Habits Of Healthy Living
1. Move most days
The CDC says adults need 150 minutes of moderate-intensity activity a week, for example 30 minutes on 5 days, or 75 minutes of vigorous activity, or an equivalent mix. It adds activity that works all the major muscle groups on at least 2 days a week, and says some activity is better than none. Walking, swimming and sport all count. See our walking guide.
2. Eat a balanced diet
The NHS’s eight tips for healthy eating include:
- Base meals on starchy carbohydrates, which should make up just over a third of the food you eat. Higher-fiber options help you feel full for longer.
- Eat at least 5 portions of a variety of fruit and vegetables a day. A portion is 80g.
- Eat at least 2 portions of fish a week, including 1 portion of oily fish.
- Eat no more than 6g of salt (about a teaspoon) a day.
- Drink 6 to 8 glasses of fluid a day.
These are UK government recommendations reported by the NHS. For fiber, see our fiber guide.
3. Get enough sleep
The CDC lists 7 or more hours a night for adults aged 18 to 60, 7 to 9 hours for ages 61 to 64, and 7 to 8 hours for ages 65 and older. It says enough sleep helps you get sick less often and can lower your risk of chronic conditions such as type 2 diabetes, heart disease, high blood pressure and stroke.
4. Stay connected to other people
The CDC says people with stronger social bonds are more likely to live longer, healthier lives, and that social connection can help reduce the risk of chronic disease and serious illness, including heart disease, stroke, dementia, depression and anxiety. It also says connection can help people manage stress, eat healthier, be more active, and sleep better.
5. Manage stress in a way that suits you
Meditation and mindfulness are popular options. The NIH’s National Center for Complementary and Integrative Health (NCCIH) says much of the research is preliminary or not scientifically rigorous. It reports support for some uses, such as anxiety and depression, mixed results for others, such as sleep and chronic pain, and no evidence of reduced pain severity in acute pain. It says these practices usually have few risks, but that about 8% of participants in one review reported a negative effect, most often anxiety or depression. It advises against using meditation to replace conventional care or delay seeing a healthcare provider.
Whatever you choose, treat it as something to try, not a guaranteed fix.
6. Know your waist
The NHS advice is to try to keep your waist to less than half your height. It is a simple screening measure, not a diagnosis. Use our waist-to-height ratio calculator or read what waist-to-height ratio is.
7. Ask for help when you need it
If you are worried about your weight, waist size or your health, the NHS suggests contacting your local pharmacist or GP surgery. If you have a medical condition, are pregnant or have a history of disordered eating, speak to a professional before changing your diet or activity.
Where to start
Pick one habit, make it small, and repeat it until it feels ordinary. Then add another. None of these sources says you need to do everything at once.
Frequently asked questions
Do I have to do all seven habits?
No. None of these sources says you must do everything at once. The CDC says some physical activity is better than none, and one habit done steadily is a reasonable start.
How much sleep do adults need?
The CDC lists 7 or more hours a night for adults aged 18 to 60, 7 to 9 hours for ages 61 to 64, and 7 to 8 hours for ages 65 and older.
Is meditation proven to work?
The NCCIH says much of the research is preliminary or not scientifically rigorous. It found support for some uses, such as anxiety and depression, and mixed or no benefit for others, and it advises against using meditation to replace conventional care.
Will these habits reduce my waist?
We cannot promise that. They are general health habits. For waist-specific guidance, read our guide on what health authorities say about belly fat.
Sources
- CDC: Physical activity guidelines for adults
- NHS: Eight tips for healthy eating
- CDC: About sleep
- CDC: About social connectedness
- NCCIH: Meditation and mindfulness, effectiveness and safety
- NHS: Calculate your waist-to-height ratio
You may also be interested in:
- Why Your Waist May Grow as You Age
- Why Fiber Matters and Simple Ways to Eat More
- Does Walking Reduce Belly Fat? What the Guidelines Say
Here are tools you may try for free:
This article is general education, not medical advice. Read our disclaimer and editorial policy.