12 Habits of Super-Healthy People

1. Have Breakfast

It’s important for many reasons. It kick-starts your metabolism and prevents you from overeating later. Plus, studies show that adults who eat a healthy breakfast perform better at work and children who eat breakfast score better on exams. If a big meal first thing isn’t your thing, opt for something light with a granola bar or a piece of fruit. Just don’t skip it.

2. Plan Your Meals

It will help you save time and money in the long run. Set aside some time, sit down, and think about your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep puts you in control. You know what you’re eating and when. Bonus: It’ll be a lot easier to avoid those donuts in the break room at work.

3. Drink Plenty of Water

It can do a lot of good things for you. Staying hydrated is at the top of the list, but it can also help you lose weight. Another reason to drink H2O? Sugary drinks are linked to obesity and type 2 diabetes. If you don’t like plain water, add flavor with slices of orange, lemon, lime, watermelon or cucumber.

4. Take an Exercise Break

Don’t just grab another cup of coffee — get up and move. Do some deep lunges or stretches. It’s great for your body and mind. Walking for just 30 minutes five times a week can help keep depression at bay. And if you can’t do those minutes in one sitting, short bursts will help, too.

5. Go Offline

Do you check your email and social media a lot? Sure, the latest updates from your friends and family are just a click away, but do you really need to see pictures of your cousin’s latest meal? Leave it until morning. Set a time to log off and put your phone away. When you cut down on screen time, you free yourself up to do other things. Go for a walk, read a book, or help your cousin chop vegetables for their next big dinner.

6. Learn Something New

New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work this requires can slow the signs of aging and may even delay the effects of Alzheimer’s disease.

7. Don’t Smoke

If you smoke, quit. It’s a big step toward better health. Your body repairs itself quickly. Just 20 minutes after your last cigarette, your heart rate and blood pressure drop. Why wait? Kick the habit today. Your doctor will be happy to help you get started.

8. Sleep Well

There are too many benefits to list them all. A good night’s sleep keeps you in a better mood, sharpens your memory and concentration, and helps you learn new things. In the long term, it reduces your risk of heart disease and helps you stay fit. Aim to get 7 to 9 hours of sleep a night. To get the best rest, get a schedule: going to bed and waking up at roughly the same time every day.

9. Train Your Muscles

Strength training helps your body trade fat for muscle mass. That means you’ll burn more calories even when you’re on the couch. But these exercises can also help you lose weight, strengthen your heart, and build strong bones. Do strength-training exercises (like pushups, lunges, and weight lifting) at least twice a week.

10. Head Outdoors

A few minutes in the sun boosts vitamin D levels, which is good for your bones, heart and mood. Plus, being outdoors means you’re more likely to move your body rather than park it in front of the TV or computer. If you can, choose nature over city streets. One study found that people who walked in urban green spaces were calmer than people who walked in built-up areas.

11. Keep Your Balance

If you’re young and active, good balance will help you avoid injury. If you’re older, it will keep you active longer and reduce the chances of you falling and breaking a bone. No matter your age, good balance means better muscle tone, a healthier heart, and increased confidence. Yoga and tai chi are great ways to work on it, but almost anything that keeps you moving, including walking, can help.

12. Be Mindful

It may mean meditating or simply stopping to smell the roses. However you do it, studies show that mindfulness reduces stress, relieves pain, and improves mood. And scientists are just beginning to understand how. One study found that eight weeks of regular meditation can change parts of the brain related to emotions, learning, and memory. Even doing the dishes can be good for the brain, as long as you do it mindfully.