Maintaining great health doesn’t require drastic changes or complicated routines. In fact, it's the small, consistent habits that can make the biggest impact on our overall well-being. By incorporating simple actions into your daily life, you can feel better, have more energy, and reduce your risk of illness. Here are 5 simple things you can do every day to keep yourself in great health, along with insights from health professionals and scientific studies that back each recommendation.

1. Stay Hydrated

Water is essential for almost every function in your body—digestion, nutrient absorption, temperature regulation, and more. Staying hydrated helps you feel energized, improves your skin health, and supports your body’s natural detoxification processes.

How to Do It:

Aim to drink at least 8 glasses (64 ounces) of water each day. However, your individual needs may vary depending on your activity level, climate, and health condition. If plain water feels boring, you can add a splash of lemon, cucumber, or herbs to make it more refreshing.

Comment from Health Professional:

Dr. Michael F. Roizen, Chief Wellness Officer at the Cleveland Clinic, explains that staying hydrated helps maintain electrolyte balance and is crucial for healthy kidney function, which aids in detoxification. “Dehydration can cause fatigue, headaches, and poor concentration, so regular hydration is key to staying sharp and energized.”

Scientific Backing:

A study published in The American Journal of Clinical Nutrition found that proper hydration supports cognitive function, mood, and physical performance. The study concluded that even mild dehydration (as little as 1-2% body weight loss) could affect mood and cause headaches and fatigue. (Pross, et al., 2013)

2. Move Your Body

Exercise doesn’t have to mean hitting the gym or running marathons. Simple daily movement, such as walking, stretching, or light bodyweight exercises, can significantly improve your health. Physical activity helps maintain a healthy weight, boosts heart health, strengthens muscles, and releases endorphins that improve mood.

How to Do It:

Aim for at least 30 minutes of moderate exercise daily. You don’t have to do it all at once; you can break it into shorter sessions. Take a brisk walk after lunch, try a short yoga session in the morning, or perform bodyweight exercises like squats, lunges, and push-ups throughout the day.

Comment from Health Professional:

Dr. Tom Frieden, former director of the Centers for Disease Control and Prevention (CDC), notes that “even small amounts of daily physical activity have significant health benefits. It can prevent chronic diseases like heart disease, diabetes, and some cancers, and improve mental health as well.”

Scientific Backing:

A large review of studies published in The Lancet concluded that physical activity, even at low levels, is associated with a lower risk of heart disease, stroke, and diabetes. Additionally, daily movement can increase longevity and reduce the risk of premature death. (Lee, et al., 2012)

3. Prioritize Sleep

Sleep is one of the most critical factors for maintaining good health. During sleep, your body repairs itself, consolidates memories, regulates hormones, and strengthens the immune system. Chronic sleep deprivation can lead to a wide range of health problems, including increased risk of heart disease, diabetes, and mental health issues.

How to Do It:

Aim for 7-9 hours of quality sleep each night. To improve your sleep, establish a consistent bedtime routine, limit screen time before bed, and create a calming environment that promotes rest.

Comment from Health Professional:

Dr. Matthew Walker, a sleep scientist and author of Why We Sleep, explains that “quality sleep is foundational to good health. During sleep, our body repairs and regenerates tissues, and our brain consolidates memories and clears out toxins.” He emphasizes that chronic sleep deprivation can negatively impact cognition, immune function, and overall well-being.

Scientific Backing:

A study in The Lancet found that adults who consistently sleep less than 6 hours a night have an increased risk of cardiovascular disease and early death. On the other hand, those who sleep 7-8 hours a night have better long-term health outcomes. (Cappuccio, et al., 2010)

4. Eat a Balanced Diet

The food you eat directly impacts your health, mood, and energy levels. A balanced diet full of fruits, vegetables, whole grains, lean proteins, and healthy fats provides the nutrients your body needs to thrive. Proper nutrition can help you maintain a healthy weight, improve your immune system, and keep your digestive system running smoothly.

How to Do It:

Focus on consuming a variety of whole, unprocessed foods. Aim to fill half of your plate with fruits and vegetables, and include lean proteins (like chicken, fish, or plant-based options) and whole grains (like quinoa, brown rice, or oats). Limit processed foods, sugary snacks, and excessive amounts of caffeine.

Comment from Health Professional:

Dr. David Katz, founder of the Yale-Griffin Prevention Research Center, states, “Eating a nutrient-dense, plant-based diet can drastically reduce the risk of chronic diseases like heart disease, diabetes, and cancer. Your body thrives when it receives the vitamins, minerals, and fiber found in whole foods.”

Scientific Backing:

A study published in The Lancet found that a diet rich in fruits, vegetables, legumes, and whole grains is associated with a significantly lower risk of chronic diseases and death. The study recommends a plant-based diet for improved health outcomes and longevity. (Global Burden of Disease Study, 2017)

5. Take Time to De-Stress

Chronic stress can have serious consequences on both your mental and physical health. It’s associated with increased risk of heart disease, high blood pressure, digestive issues, and mental health disorders. Taking time each day to relax, recharge, and manage stress is crucial for overall well-being.

How to Do It:

Dedicate at least 10-15 minutes each day to a stress-reducing activity, such as meditation, deep breathing exercises, journaling, or simply spending time outdoors. Practicing mindfulness can help you stay present and avoid overwhelming yourself with negative thoughts.

Comment from Health Professional:

Dr. Herbert Benson, founder of the Mind-Body Medical Institute, notes that “stress management techniques like meditation and deep breathing are scientifically proven to lower blood pressure, reduce anxiety, and improve overall health. It’s about shifting the body from a ‘fight or flight’ state to one of calm and balance.”

Scientific Backing:

A meta-analysis published in The Journal of Clinical Psychology concluded that mindfulness and relaxation techniques (such as meditation and deep breathing) are effective in reducing stress, anxiety, and depression. These techniques were shown to have lasting positive effects on mental and physical health. (Goyal, et al., 2014)

Conclusion: Simple Habits for Lasting Health

Small, consistent actions are the building blocks of good health. With insights from health professionals and scientific research, it's clear that incorporating these 5 simple habits—staying hydrated, moving your body, prioritizing sleep, eating a balanced diet, and managing stress—can make a significant difference in your physical and mental well-being. By making these habits part of your daily routine, you can enhance your energy, mood, and long-term health.

As experts and studies have shown, these are not just fleeting trends—they’re evidence-based practices that can lead to a healthier, happier life. Start with one habit and gradually incorporate more, and you’ll likely notice improvements in your energy levels, productivity, and overall quality of life.