5 Simple Steps for a Healthier Life

Starting a healthy lifestyle can be done in many ways. Regular exercise, increasing consumption of fruits and vegetables, and reducing sugar and fried food intake are some recommendations for maintaining a healthy lifestyle.

Staying healthy is arguably the most essential thing you can do for yourself and the people you love.

1. Keep a healthy weight

Maintaining a healthy weight can prevent you from a variety of conditions, including high blood pressure, high cholesterol, heart disease, stroke, and type 2 diabetes.

But what exactly is healthy?

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), body mass index (BMI) and waist circumference can help determine a healthy weight. When recommending an ideal weight range, your doctor will also consider other factors, such as age, ethnicity, body composition, and medical history.

BMI is calculated by dividing weight in kilograms by height in meters squared, which can be determined by measuring both weight and height.

2. Consume nutritious foods

Our bodies need a variety of foods to give us energy and maintain body functions. Consume a healthy diet rich in vitamins, minerals, and fiber, which can be found in fruits and vegetables (especially green leafy vegetables), whole grains, nuts, low-fat protein, and low-fat milk.

To improve your health, limit your intake of added sugar, saturated fat, and excessive salt that are commonly found in processed foods like packaged and frozen foods. Additionally, reduce your consumption of packaged beverages, soda, alcohol, cookies and chips, candy, and sugary cereals.

3. Drink water and stay hydrated

Staying hydrated isn’t just about relieving your thirst; it also helps your body and brain work properly. Drinking enough water can improve your cognitive skills, digestion, energy, and heart health.

Thirsty isn’t the best indication that you should drink. If you feel thirsty, you’re already dehydrated. The simplest thing to do is pay attention to the color of your urine. Pale and clear suggests you’re well hydrated. If it’s dark, drink more fluids.

The recommended daily fluid intake is 3,000 ml for men and 2,200 ml for women. However, the amount of water a person needs depends on the climate, clothing, and the intensity and duration of their exercise.

Someone who sweats more typically needs to drink more than those who sweat less.

4. Exercise regularly

Moving your body has many health benefits, including improved mood, increased energy, muscle growth, bone protection, weight loss or maintenance, and better sleep.

Regular exercise can also help avoid chronic conditions, including heart disease, type 2 diabetes, and some cancers. It is recommended to do 150–300 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week.

5. Get enough sleep

Starting a healthy lifestyle with enough rest is important to support physical and mental health. Getting enough sleep every night supports the body's recovery and brain function. The amount of sleep you need depends on various factors, notably your age. Adults who obtain less than seven hours of sleep every night regularly are at risk for bad health.

One way to get enough rest is to establish a consistent sleep schedule, which means waking up and going to bed at the same time every day, including on weekends. Avoid drastic changes to your sleep schedule to maintain consistency in your sleep habits.

Good quality sleep improves overall health, productivity, and overall well-being.

How do I get started?

Once you’ve decided to change, the next step is to believe you can do it by creating a plan.

1. Set goals and take small steps

Setting goals gives you something to work towards and keeps you motivated to work hard. Setting goals helps you focus. Plus, goals allow you to track your progress and understand where you’re headed.

2. Identify a bad or unhealthy habit you want to change

Determine the habit you want to change and why you want to change it. Understanding why can help you build your motivation to change.

3. Commit yourself

Make a written or verbal commitment to yourself and one or two supporters, such as your spouse or children. This commitment will help you stick with it when you face challenges.

For example: “I am committing to my health by planning to exercise for half an hour every day. I want to do this because I sleep better, my mood improves, and I am more patient with family and friends when I reduce stress.”

4. Remove negative triggers in your life

Identify factors that cause you to fall back into old habits, such as certain environments, relationships, or habits.

For example, if you tend to eat unhealthy foods when you are stressed, try managing your stress with relaxation techniques rather than food. If certain environments trigger bad behaviors, consider avoiding them or replacing them with more positive activities.

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Starting and maintaining a healthy lifestyle involves small, consistent changes to your daily habits. Avoiding bad habits and taking positive steps can make a positive difference to your health and well-being.

Be sure to get regular health check-ups to catch potential health issues early. Stay up to date with vaccinations and professional consultations to maintain your physical and mental health.

If necessary, visit the GWS Medika Clinic, a health clinic in Jakarta. Plan your health needs and conditions with our team of doctors. Thus, the journey towards a healthy life will be more focused and effective.