How To Live A Healthy Lifestyle: Physical Activity & Mental Health

As January approaches, you may start thinking about getting healthier in the new year. However, one of the challenges of this common resolution is understanding what a healthy lifestyle means and how to implement one. Some people may set vague goals, such as maintaining balanced eating habits, exercising more,  getting good sleep, or losing weight. However, when working to live your healthiest life, knowing what specific steps to take may increase your chances of making lasting changes toward healthy living. 

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How to live a healthy lifestyle in the new year: physical activity, mental health, and more

The phrase “healthy lifestyle” can refer to various behaviors contributing to physical and mental health and wellness. It can be helpful to learn about evidence-based healthy habits you might focus on for the new year and beyond, including the following. 

Incorporate nutritious foods as often as possible

Eating patterns that are rich in fruits and vegetables, whole grains, lean protein, and healthy fats may lower blood pressure and cholesterol and may prevent chronic health conditions like heart disease, diabetes, and certain forms of cancer. Eating many fruits and vegetables can also help you get the important vitamins and minerals your body needs to function.

A resource to find evidence-based nutrition guidelines is the American Heart Association website or the US Department of Health and Human Services (DHHS). Consult your doctor before significantly altering your eating habits.

Practice stress management

Stress can be a major contributor to health concerns. Today, many people work long hours, extend themselves beyond their limits, and have trouble making time for themselves. Stress management can be a positive way to make beneficial choices in the new year.  

You can try stress management via mindful eating, exercise, and sleep hygiene. These practices can be mental health supports as well as physical health boosters. Mindfulness practices like meditation are another way to care for your mental health. If stress is overwhelming in your life, working with a licensed therapist can be helpful in getting it under control. 

Reduce the risk of cancer and heart disease through physical activity

Exercise can be a highly individual practice and is generally about finding activities you enjoy that your body can do safely. Some people may enjoy working in groups or taking a fitness class at their local gym. Others may prefer to be physically active alone or combine these approaches. Cardiovascular activity, strength training, flexibility, and balance exercises may offer a well-rounded routine. 

Get more sleep to improve your mental health

Getting seven to nine hours of quality sleep has several potential health benefits. It can improve focus and mood, decrease stress, facilitate better resilience, strengthen immunity, and protect against several physical and mental health conditions. 

To ensure better sleep habits, you might start by setting a sleep schedule. Try to go to bed at the same time every night and wake up at the same time every morning, even on weekends. Create an environment for sleep by keeping your bedroom dark and cool and refraining from using your devices an hour before bed. If you struggle to fall asleep at night, turning off the lights and drinking a hot, non-caffeinated beverage may help increase the hours of sleep you get.

Spend time outside 

Going outside can be beneficial in various ways, and time in nature has been suggested to improve mental health. Vitamin D from the sun is absorbed through the skin, and walking outdoors can be beneficial. In addition, being in a green, natural environment is potentially advantageous for health. For example, “forest bathing,” or spending calm relaxation time in a green natural area, may lower high blood pressure and cortisol levels and improve mood. 

Focus on building supportive relationships

Social isolation of even healthy individuals can lead to psychological and physical health problems. Active and close social groups may help protect mental health and, in turn, physical health. Those with active friends and family groups tend to be healthier and happier, with greater resilience to stress. If you do not have many healthy relationships, it may help to try and make new ones by joining groups, clubs, or social events. 

Make and keep medical appointments

When life gets busy, dropping yearly physicals and health testing may seem easier. However, committing to healthy living may include keeping up with annual and preventative checkups. Talking to your doctor can help you catch health challenges early on and discuss the types of lifestyle changes that might benefit you. 

Create specific goals that align with your values 

If you become overwhelmed by a list of healthy habits that are difficult to achieve, you may be more likely to drop them. You may be better able to keep moving forward by choosing a few reasonable, specific, highly motivating goals. 

Break each goal up into smaller steps. For example, if your overall goal is to develop more balanced eating patterns, you might start by adding a vegetable to your dinner twice a week or drinking flavored water instead of soda. Adding these little changes over time may help you reach your goal and maintain it.

Connect with a professional for more health support

If the change you’re looking for in your life is intense or stress management is one of your main goals, therapy may be a beneficial support option. Cognitive-behavioral therapy (CBT), in particular, is designed to shift patterns of thought and behavior into healthier, more positive directions. 

Online therapy may be a beneficial alternative if making one more appointment over the holiday season seems impossible. With an online therapy platform like BetterHelp, you can be matched with a licensed therapist and participate in sessions via phone, video, or live chat. In addition, you can access other resources like support groups, worksheets, and journaling prompts. 

Studies suggest that online therapy can often be as effective as in-person therapy, and sometimes even more so. In one study, for example, online CBT was found to result in higher depression and anxiety symptom reduction than face-to-face therapy and was more affordable. In addition, participants reported a greater quality of life after treatment.