Create a well-rounded plan to support your health journey

Food is the fuel that keeps us running, so it’s important to make smart, healthy choices in what we feed our bodies.

Step 1: Do a weekly “kitchen assessment” and replenish your fridge with fresh fruits and vegetables, and lean protein, like chicken, fish and tofu. Next, take stock of your pantry items to ensure you have whole grains, like brown rice and quinoa, and several types of beans that can serve as a healthy base for meals.

Step 2: Create your meal plan—pick a day to plan your meals for the week and do your shopping. Consider meals that you can make or prep parts of in advance, like batch-roasting veggies or cutting up ingredients for easy assembly. Having the pieces ready to go makes eating healthy meals convenient, and lessens the likelihood that you’ll order takeout. Along with your “go-to” recipes, get creative—think Meatless Mondays or Taco Tuesdays—and don’t be afraid to experiment.

Get at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity a week. Pick something you like—maybe it’s fast-paced walking, weightlifting or dancing. Consistent practice improves circulation, burns calories and helps weight management.

Set a goal: It doesn’t matter if it’s big or small. Giving yourself a health challenge with weekly progress markers and a deadline to achieve it is the important part. If you don’t reach the goal within your timeframe, don’t get discouraged—just move the goalpost and keep going.

Rest and recharge: Scheduling rest days is essential to reaching your goals. Rest gives your muscles and joints the chance to repair and get stronger. It also helps you avoid strain and injuries. And don’t ignore the importance of a good night’s sleep. Aim for a routine that includes winding down from the day before getting 7 to 9 hours of sleep on most nights.

Manage stress: Learning a few reliable stress management techniques can be a game changer. Whether it’s slowing your pace, avoiding multitasking or taking regular breaks, managing stress can help you avoid headaches, loss of appetite, racing heartbeat and even burnout.

Make time for self-care: You’ve heard this before, but it’s very important to make time for ourselves. Even taking 10 minutes to unwind can have a powerful impact on mental wellness. If you could plan the perfect day, what would you do? Make a list of these activities and create space to incorporate them into your day whenever possible.

Maintain social connections: It can be easy to isolate when you’re upset, but staying connected to others is essential for a healthy mind. Call a friend to catch up, volunteer, join a group or get together with family—these are all great ways to stay connected.

Support the mind/body connection with this meditation

Your mind and body are in constant conversation, and how you treat one often impacts the other. Try this easy one-minute meditation to quickly clear your thoughts and add a moment of relaxation to your day. While seated, place your hands gently at your sides or in your lap. Sit comfortably and keep your legs relaxed. Close your eyes and focus on a peaceful image in your mind. Take a deep breath for a count of 4. Hold this breath for 4 counts and then exhale with force for another 4 counts. Repeat this breathing sequence for one minute.

Healthy Habits Daily Checklist

Drink water (the amount should be based on your weight, activity level and environment)
Move your body for 30 minutes
Eat fruits and vegetables at every meal
Practice self-care
Get 7 to 9 hours of sleep