At a Glance
- Aim for 150 minutes of moderate activity every week.
- Prioritise 7–8 hours of good-quality sleep.
- Reduce salt, sugar and ultra-processed foods.
- Regular health check-ups catch problems early.
Big health transformations make headlines, but it’s the small things repeated every day that truly shape how we feel. You don’t need to change everything at once – pick two or three of these habits and build from there.
The 10 habits
- 01Start with water
A glass of water when you wake up rehydrates you after the night.
- 02Move for 30 minutes
A brisk walk, cycling, yoga or dancing – 30 minutes on five days gives you the recommended 150 minutes a week.
- 03Eat the rainbow
Different coloured fruits and vegetables provide different vitamins and antioxidants.
- 04Cut back on salt & sugar
Go easy on pickles, papad, namkeen, sweets and sugary drinks.
- 05Take screen breaks
Every 20 minutes, look away; every hour, stand up and stretch.
- 06Sleep on schedule
7–8 hours, with screens off 30–60 minutes before bed.
- 07Breathe deliberately
Five minutes of slow breathing or pranayama lowers stress.
- 08Stay connected
Time with family and friends is good for mental and physical health.
- 09Take medicines correctly
Follow doses and timings exactly, and keep an updated list of everything you take.
- 10Get regular check-ups
Blood pressure, sugar, cholesterol and eye tests catch problems before symptoms appear.
- 150 minof moderate activity per week
- 7–8 hrsof sleep for most adults
- 5 gdaily salt limit recommended by WHO
Attach a new habit to something you already do: stretch while the tea brews, take a short walk after dinner, or drink a glass of water after brushing your teeth.
Take care of your body. It’s the only place you have to live.
— Jim Rohn
Be kind to yourself
Missing a day doesn’t undo your progress. Health is a long journey – what matters is coming back to your habits, again and again. Small, consistent steps lead to a healthier tomorrow.
Frequently Asked Questions
How long does it take to form a habit?
It varies from person to person – often several weeks to a few months. Consistency matters more than perfection.
Which health check-ups should adults get?
Commonly recommended checks include blood pressure, blood sugar, cholesterol, BMI, and eye examinations. Your doctor will advise based on your age and history.
Is walking enough exercise?
Brisk walking is an excellent form of moderate exercise. Adding some muscle-strengthening activity twice a week gives extra benefits.
Medical disclaimer: This article is for general awareness only and is not a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified doctor or pharmacist about your health and before starting, stopping or changing any medicine.
