How to stay healthy: 25 evidence-based habits, a habit table and a 7-day starter plan

The short answer: how to stay healthy comes down to a few daily habits done most days: move about 150 to 300 minutes a week, sleep 7 to 9 hours, eat a variety of healthy foods, manage stress, skip tobacco, limit alcohol and keep up with checkups and vaccines. All 25 habits are listed below.

• Key numbers: 150–300 minutes of moderate activity a week · muscle-strengthening on at least 2 days · 7–9 hours of sleep for adults · about 30 minutes of walking a day can lift mood · get help if low mood or poor sleep lasts 2 weeks or more
• Top moves: set one wake-up time, take a daily walk, plan the week's meals, add a strength session twice a week and book any checkup you're overdue for
• Free and paid next step: get the free habit tracker printable (we email it to you) to check off each habit, and plan healthier meals with the Meal Planner & Grocery List ($3.99).

Guidance checked November 13, 2026 against HHS, NIH and MedlinePlus pages. This is general information, not medical advice: if you have a health condition, are pregnant or take medicine, ask your doctor which targets fit you. Below: the 25 habits, a habit table, activity and sleep numbers, preventive care, a 7-day starter plan, budget tips and how to track it all.

How to stay healthy: 25 habits that matter most

The MedlinePlus healthy living guide from the National Library of Medicine says you don't have to change everything at once, and small, steady changes are easier to keep. Pick 3 to 5 habits from this list, get them steady, then add more.

Eating and drinking

1. Eat a variety of healthy foods. Build meals around vegetables, fruit, whole grains, beans and lean protein. Our healthy eating guide covers the food groups and daily targets.
2. Limit added sugar and saturated fat. MedlinePlus names both, along with extra calories, as things to cut back on.
3. Eat regular meals. The National Institute of Mental Health (NIMH) says healthy, regular meals can improve your energy and focus during the day.
4. Plan the week's meals. A plan on paper makes the healthy choice the default on busy nights. Start with how to meal plan and a few healthy meals.
5. Keep healthy snacks ready. Fruit, yogurt and cut vegetables beat a vending machine. See our healthy snacks list.
6. Stay hydrated. NIMH pairs plenty of water with a balanced diet for energy and focus. Keep a filled bottle where you work.
7. Notice caffeine. NIMH suggests paying attention to how caffeine and alcohol affect your mood; for some people, cutting back helps.

Movement

8. Get 150 to 300 minutes of moderate activity a week. That is the adult target in the Physical Activity Guidelines for Americans, such as brisk walking or fast dancing.
9. Strengthen muscles at least 2 days a week. Lifting weights or doing push-ups counts, per the same guidelines.
10. Move more and sit less. This is the first key guideline for adults, because more sitting is linked to higher risk of heart disease and high blood pressure.
11. Count every short bout. The second edition dropped the old 10-minute minimum; any amount of activity has some benefit.
12. Walk every day. NIMH says just 30 minutes of walking a day can boost your mood and improve your health, and small amounts add up.

Sleep

13. Sleep 7 to 9 hours. That is what experts recommend for adults, per the NHLBI. Adults who sleep less than 7 hours may have more health issues.
14. Keep one sleep schedule. NIMH advises sticking to a schedule so you get enough sleep.
15. Dim screens before bed. Blue light from phones and computers can make it harder to fall asleep, per NIMH.

Stress, mood and connection

16. Do one relaxing thing a day. Meditation, muscle relaxation or breathing exercises are NIMH's examples.
17. Set priorities. Decide what must get done now and what can wait, and say no when you're taking on too much.
18. Write down what you're grateful for. NIMH suggests being specific.
19. Stay connected. Reach out to friends, family or community groups for support and for activities you enjoy.

Prevention and checkups

20. See your health care provider regularly. MedlinePlus lists regular checkups as a core habit.
21. Get the screening tests recommended for you, including those specific to women's or men's health.
22. Stay up to date on vaccines. They protect you from disease, per MedlinePlus.
23. Book the dentist and eye doctor. Routine dental and eye care is on the same list.
24. Know your blood pressure and cholesterol, and keep them in a healthy range with your provider's help.

Things to avoid

25. Don't smoke, limit alcohol and protect your skin. MedlinePlus says to quit smoking if you do, limit alcohol or choose not to drink, and protect your skin from too much sun.

Healthy habits table: targets, sources and how to start

Use this table to pick your first habits. "Our suggestion" means it is a starting step, not an official number.

How to improve health with exercise: the activity numbers

If you only change one thing, the HHS guidelines make a strong case for movement. Physical activity has immediate benefits, like lower anxiety and blood pressure and better sleep quality. Over time, it lowers the risk of heart disease, stroke, type 2 diabetes, depression, dementia and 8 types of cancer, and it improves bone health and quality of life.

Starter tip: you don't need a gym. Brisk walking counts as moderate activity, and short walks add up because the guidelines no longer require 10-minute bouts. If you've been inactive or have a chronic condition, ask your doctor how to start.

How much sleep adults and kids need

Sleep is the habit people trade away first. The NHLBI recommends these hours, including naps for younger kids:

Bedtime tip: set bedtime from your wake-up time. If you get up at 6:00 a.m., lights out by 10:00 p.m. gives you 8 hours. Talk to your doctor if you or your child sleep too much or too little.

Stress, mood and staying connected

Mental health is part of staying healthy, not an extra. The NIMH self-care guide says self-care can help you manage stress, lower your risk of illness and increase your energy, and even small acts help.

• Schedule it: put a walk, a hobby or time outside on your calendar like any appointment.
• Write it down: a gratitude line or a quick mood note each night shows patterns over a month.
• Ask for help: NIMH advises professional help when symptoms like trouble sleeping, appetite changes or loss of interest last 2 weeks or more.

For seasonal pressure, see our guide to holiday stress, and for more ideas, our list of self-care ideas. If you care for a parent or partner, our caregiver burnout guide covers that load.

Preventive care: checkups, screenings and vaccines

Prevention is the part of staying healthy that is easiest to forget, because nothing reminds you. MedlinePlus lists regular checkups, the screenings recommended for you, vaccines, dental care and eye care.

• Keep one list: write each provider, your last visit date and what's due next.
• Bring questions: ask which screenings and vaccines fit your age, sex and health history. Only your provider can say what you need.
• Track the numbers: jot down your blood pressure and cholesterol after each visit so you can see the trend.

If you also manage appointments and a medication list for someone else, the Caregiver Organizer ($6.99) keeps contacts, appointments, the doctor's medication list and daily notes in one place.

7-day starter plan to improve your health

This plan adds one small habit a day, so by Sunday you are running seven. Keep each habit going after the day you add it.

Second-week upgrade: add a second strength day, stretch the walk toward 30 minutes and book any overdue checkup. For Saturday's meal plan, pull ideas from healthy dinner ideas, healthy breakfast ideas and healthy meal prep ideas, and write it on a grocery list template.

Staying healthy on a budget

Most of these habits are free: walking, sleep, water from the tap, a gratitude line and a strength routine with your own body weight. Food is where cost comes in, so plan it.

• Money-saving tip: plan before you shop. A weekly plan stops extra takeout. See meal planning on a budget and cheap meal ideas.
• Money-saving tip: shop from a list. Our guide to how to grocery shop on a budget covers store and list tactics.
• Money-saving tip: track prices. A grocery price book shows where produce and protein cost least.
• Money-saving tip: give health a budget line. Gym fees, co-pays and groceries belong in your plan; start with budgeting for beginners.

How to track your healthy habits

A habit you can see is a habit you keep. A row of checked boxes is a reason to keep going, and a row of blanks shows where the plan needs work. As the oldest of three, I was the one my family leaned on to keep everything coordinated, and health works the same way: write it down once and it stops living in your head.

• Check off habits: the free habit tracker printable has a 31-day monthly grid, weekly trackers and a habit plan page. Get the free habit tracker (we email it to you).
• Plan the food: the Meal Planner & Grocery List ($3.99) has a weekly meal planner, a monthly menu, an aisle-sorted grocery list and pantry and freezer inventories.
• Run the household: the Household Binder ($6.99) holds family info, calendars, meals, groceries and cleaning in one binder.
• Get more for less: the Family Life Admin Bundle is $15.99 ($23.95 when bought separately) and includes the meal planner and a family recipe binder.

Browse all of our Printables or the Bundles. Prefer a page per day or per week? See our daily planner and weekly planner guides.

When to talk to your doctor

These habits are safe starting points for most adults, but they are not a treatment plan. Talk to your doctor before you start if you have heart disease, diabetes, high blood pressure, joint problems or another condition, if you are pregnant, or if you take medicine. Also call if your sleep, appetite or mood changes for 2 weeks or more.

If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide & Crisis Lifeline at 988. In a life-threatening emergency, call 911.