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5 timeless habits for better health

Adopting a healthier way of life moves us beyond quick fixes and fads.

September 24, 2025

By Francesca Coltrera, Editor, Harvard Health Blog

• Reviewed by Wynne Armand, MD, 

A veritable avalanche of influencers, news headlines, and well-meaning friends and family offer conflicting advice on wellness. If you’re overwhelmed by fads and hype around wellness, read on. Dr. Wynne Armand, a primary care physician at Harvard-affiliated Mass General Brigham health care in Boston, recommends five simple habits to boost health and wellness in everyday life.

Five wellness habits for life

Quick fixes and fads may do little for our health, and some even prove harmful. Try to work healthy habits into your daily routines. If you’re a parent, sharing and modeling them can help children and teens embrace wellness, too.

Bring mindfulness into your day

Mindfulness and meditation are overlapping techniques proven to ease stress, improve sleep, and enhance concentration. “Anxiety and stress are very common issues in my practice,” says Dr. Armand. Worrying too often about the past or future is rarely helpful. The too-frequent release of stress hormones affects our heart, brain, and sleep, all of which have downstream consequences for our health.A veritable avalanche of influencers, news headlines, and well-meaning friends and family offer conflicting advice on wellness. If you’re overwhelmed by fads and hype around wellness, read on. Dr. Wynne Armand, a primary care physician at Harvard-affiliated Mass General Brigham health care in Boston, recommends five simple habits to boost health and wellness in everyday life.Practicing mindfulness — whether simply by appreciating birds and plants on a walk in green space, or using apps like Calm and Headspace — anchors you in the present moment. This can calm anxiety, improve focus and concentration, and amp up positive feelings. When applied to eating, mindfulness may help with weight loss by encouraging people to slow down to savor meals.

Meditation knits together body and mind by focusing on sensations, such as breathing, images, or a repeated word or phrase. One exercise that works equally well for adults and younger people is box breathing. The rhythmic pattern of breathing helps regulate the nervous system, reining in anxiety and stress, lowering heart rate and blood pressure, and boosting focus. The rhythmic pattern of breathing helps regulate the nervous system, reining in anxiety and stress, lowering heart rate and blood pressure, and boosting focus.

Prioritize sleep

Sleeping poorly can leave you feeling awful — snappish, foggy-headed, slow moving — and take a toll on your health over time. By contrast, getting sufficient, restful sleep supports the immune system, helps control weight, and aids physical well-being, mental well-being, memory, judgment, and other cognitive functions. It may even extend longevity.

But how much sleep do you need? That varies with age and other factors: most adults need at least seven hours per night, according to the Centers for Disease Control and Prevention. However, sleep quality (a measure of refreshing, uninterrupted sleep versus tossing and turning) may be more important than nailing seven hours. And it’s worth noting that too much sleep — nine hours or more in one analysis of multiple studies — is linked to higher risk for early deaths, too.

Be aware that sleep patterns and circadian rhythms that help rule sleep and wakefulness change over time. Good sleep hygiene can help. Tips include getting regular exercise, setting regular bedtime and wake-up times, avoiding caffeine in the afternoon and evening and large meals and alcohol before bedtime, and turning off screens at least 30 minutes before going to bed.If you have trouble falling asleep, wake repeatedly at night, or often feel tired during the day, talk to your doctor about ways to improve your sleep. In some cases, sleep apnea, which can raise risk for many health issues, or another sleep disorder may be preventing restful sleep.

Eat real, whole foods

A wealth of evidence shows that diets rich in vegetables, fruits, legumes and pulses like lentils, peas, and beans, and minimally processed foods support longevity and vitality. Plant-based and plant-forward dietsare better for our health: research links them to lower rates of heart disease, certain cancers, and chronic illnesses like diabetes and obesity. They’re better for the planet, too.

When foods are processed, their health and nutritional value often decline, partly due to additives. “Industries are adding ingredients like excess salt, sugar, artificial sweeteners, colorings, and other chemicals that may be unhealthy or trigger reactions in the brain to keep us craving more,” says Dr. Armand.

Move more, sit less

The hurry of life often short-circuits opportunities to be active. So, swap out the thought “What saves me time?” for a healthier one: “What keeps me mobile, flexible, and functioning well within my world?” Polishing off exercise requirements through a 30-minute block once daily is great, but you may reap even greater health and well-being benefits if you seek out ways to stay active throughout the day.

“Stop thinking about efficiency and think instead about pleasurable or creative ways to keep your body active,” suggests Dr. Armand. Combine exercise with work or pleasure: instead of meeting on Zoom, walk and talk. Instead of sitting with friends for a meal, socialize over coffee followed by a walk.Of course, many people experience mobility challenges due to age, illness, or accident. Look for opportunities that suit your needs or move beyond your comfort zone, possibly through adaptive sports.

Protect your body from everyday toxins

Air pollution, microplastics, and forever chemicals known as PFAS (perfluoroalkyl and polyfluoroalkyl substances) are difficult to dodge in modern life. Breathing in tiny particles (called particulate matter, or PM10, PM2.5, PM0.1) or ingesting microplastics and harmful chemicals affects your health in many ways.

For example, notes Dr. Armand, tiny pollutant or wildfire smoke particles travel deep into the lungs and may escape into the bloodstream, thus reaching tissues and organs throughout the body. This contributes to heart attacks, strokes, lung problems, and other health conditions. The use of gas stoves, which create nitrogen dioxide and release airborne PM2.5s, irritates lungs and is linked with higher risk for childhood asthma. Microplastics have been found in foods, water, cosmetics, and nearly everywhere in the human body. Their health impact is being investigated and may include raising risk for cancer, inflammatory bowel disease, and respiratory and vascular problems.

These tips can help you reduce potentially harmful exposures at home:

• Use a water filter to reduce your exposure to PFAS, microplastics, and other contaminants.
• Swap out kitchen plastics with glass (such as inexpensive mason jars or glass food containers), stainless steel water bottles, and lead-free dinnerware.
• Run a correctly-sized air purifier with a MERV 13 or higher filter when wildfire smoke or pollution affects air quality near you. Local news reports can help you understand when air quality is in an unhealthy range, particularly for people who are most vulnerable, such as children, older adults, people with lung disease, and people who work outdoors.
• Vent gas stoves when cooking. Opening windows can also help. Better still, cook as much as you can using electric or induction appliances.

  About the Author

  

  Francesca Coltrera, Editor, Harvard Health Blog

  Francesca Coltrera is editor of the Harvard Health Blog, and associate editor of multimedia content for Harvard Health Publishing. She is an award-winning medical writer and co-author of Living Through Breast Cancer and The Breast Cancer …See Full Bio

  View all posts by Francesca Coltrera

  About the Reviewer

  

  Wynne Armand, MD, Contributor

  Dr. Wynne Armand is a physician at Massachusetts General Hospital (MGH), where she provides primary care; an assistant professor in medicine at Harvard Medical School; associate director of the MGH Center for the Environment and Health; … See Full Bio

  View all posts by Wynne Armand, MD
  
  

Blood Types Are WEIRDER Than You Think

Make Weight Training a Habit: 4 Science-Backed Strategies

 Make Weight Training a Habit: 4 Science-Backed Strategies 

Motivation isn’t enough. Identity, planning, and behavior design create consistency.

Key points

• Motivation fluctuates. Consistency depends on systems, not willpower.
• Shrinking the workout to fit motivation increases follow-through.
• Focus on identity goals: “I’m someone who lifts,” not just “I want to get fit.”

In the last few years, working with hundreds of different people, I’ve been pleasantly surprised by how many already know they should be strength training. Aerobic exercise has always garnered attention (for good reason—it’s good for you), but the health benefits of resistance training are becoming harder to ignore.

Lifting weights improves strength, preserves muscle as we age, supports metabolic health, and even contributes to psychological well-being. And yet, many people still struggle to stick with it.

You get inspired, maybe train for a few days, but then life throws you off course. Travel, work, stress. Before long, the habit collapses. That’s the real issue.

The question isn’t why lift weights. It’s “How do I make lifting a habit I actually stick with?”

As someone who researches behavior change and coaches people through it, I want to offer a few science-backed strategies. Not motivational fluff—just practical ideas that work in the real world.

1. Plan It Like an Appointment

Planning is one of the most effective ways to bridge the gap between good intentions and real behavior. Once you’ve decided to strength train, your next move should be to schedule it. Not “I’ll try to go after work.” Put it on your calendar.

When a prompt arrives—like a phone notification or calendar reminder—it creates a simple yes/no decision moment. That removes ambiguity and helps you avoid missing the opportune window.

Some apps allow you to schedule your workouts (sometimes only with a coach working with you). Others allow you to do it on your own.

2. Start Small, Then Scale Up

Motivation is tricky. You might feel ready to train in the morning—but after a long day, the couch suddenly becomes more persuasive than the gym.

Behavior happens when motivation, ability, and a prompt converge. If your motivation is low, the task has to be easy—or it won’t happen.

Let’s say lifting for 30 minutes feels like a 7/10 in difficulty. But at 6:00 p.m., your motivation is a 4/10. That prompt will fail unless you reduce the demand of the task.

So instead of fighting your motivation, shrink the behavior. Ten minutes with a pair of dumbbells is still a win. These smaller actions make it far more likely you’ll act again, which brings us to point 3.

3. Past Behavior Predicts Future Behavior

In behavioral research, we often build models to predict future actions—using motivation, self-efficacy, and social support among predictors. These variables work—until we add past behavior. Once that’s in the model, it often becomes the strongest predictor.

Why? Because behavior builds momentum.

So even if your workout is short or imperfect, it still contributes to a pattern. That pattern matters. People often skip a workout because they “don’t have enough time to do it right.” But doing something is what increases the likelihood you’ll keep doing anything.

4. Build Identity, Not Just Habits

Motivation ebbs and flows. But identity is more stable.

In psychology, identity refers to your self-concept—the internalized beliefs about who you are. Identity helps provide meaning and direction. It’s what makes someone say “I’m a lifter,” not just “I go to the gym.”

James Clear, author of Atomic Habits, frames it like this:

“Every action you take is a vote for the type of person you want to become.”

Most people set outcome-based goals like “I want to lose 10 pounds” or “I want to lift more.” But once that goal is met, the behavior often ends. Identity-based goals are more durable. If you want to become “someone who trains consistently,” you simply ask: What would that kind of person do today?

That question gets you to the gym—even on the off days.

You Don’t Need to Be Perfect. You Just Need a System.

Consistency isn’t about high motivation. It’s about designing a life where working out is visible, accessible, and rewarding. Focus on identity-based goals and adjust the difficulty of the task to match your current motivation—not the other way around.

If you can stay consistent long enough, the benefits will start to reinforce the behavior. Over time, it becomes easier—not just because your body is stronger, but because your actions and identity are finally aligned. That’s how you create a virtuous cycle—and a lasting habit.

FAQ: How to Stay Consistent With Workouts

Q: How do I stay consistent with my workouts?

A: Start small, schedule workouts, and focus on building identity-based habits.

Q: Why do I keep losing motivation to work out?

A: Because motivation fluctuates. You need systems that support action even when motivation is low.

Q: What’s the best way to build a workout habit? 

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Why Walking After Eating Is So Good for You

 Why Walking After Eating Is So Good for You

Let’s face it: Grocery shopping, meal prepping, cooking, and cleaning up afterwards takes a lot of energy. Once you’ve actually eaten and washed the dishes, getting up and moving may be the last thing you want to do.

But taking a walk after eating comes with a host of health benefits — and you don’t have to go too fast or far to reap the rewards.

Here are all the reasons it’s so good to go for a power walk or even just a stroll after a meal.

When Should You Walk After a Meal?

While experts have mixed opinions on exactly how soon to walk after meals, they generally agree that it’s good to get moving as soon as you can — ideally within a half an hour of eating.

“As long as you feel comfortable walking right after you finish eating, that is a good time,” says Sheri Colberg, PhD, professor emerita of exercise science at Old Dominion University in Norfolk, Virginia.

Research has found significant improvements in blood sugar and other so-called cardiometabolic risk factors when people took a walk instead of standing still or sitting after meals.

How Long Should You Walk After Meals?

There are no hard and fast rules on how long you should walk for. It’s possible to benefit even from a brief, leisurely stroll. Health improvements have been seen even with walking at a slow pace for as little as two to five minutes. Want to kick it up a notch? Taking a 15-minute walk after each meal may further improve your cardiometabolic health.

“There's no step distance or number of steps you need to reach to feel the benefits of walking after eating,” says Heather Viola, DO, an assistant professor of internal medicine at the Icahn School of Medicine at Mount Sinai in New York City. “One person’s ideal walk length may be different from another’s.”

If you’re just starting out with a new walking routine, aim for 10 minutes, Viola advises. As that starts to feel comfortable, gradually increase the duration of your walks.

What’s more important is picking an amount of time you can stick to and make a daily habit, says Loretta DiPietro, PhD, MPH, a professor of exercise and nutrition sciences at the Milken Institute School of Public Health at George Washington University in Washington, DC. “This must be repeated regularly for the benefits to continue.”

Walking After Eating Is Good For Blood Sugar

Studies have long shown that walking after meals is good for managing blood sugar levels. A small experiment done more than a decade ago compared how walking before versus after meals impacted blood sugar in people with type 2 diabetes — and found that it was clearly better to walk after eating.

More recently, a meta-analysis of eight studies examining the benefits of walking before versus after meals also found a clear advantage for waiting. Both healthy participants and individuals with symptoms of type 2 diabetes had better blood sugar control when they walked after meals, and saw little if any impact on blood sugar from walking before meals.

Why? Walking requires your muscles to work harder than they do at rest, and muscles burn glucose, or sugars, as fuel to do this work, says Dan Seung Kim, MD, PhD, an exercise and physical activity researcher at Stanford University in California. “As a result, walking after eating has been shown in numerous small trials and larger meta-analyses to decrease blood glucose in both patients with diabetes and those without.” 

Get walking — but make sure you do it in the right shoes. Here's our list of the best walking shoes for women, according to podiatrists.

Walking After Eating May Support Heart Health

Much of the research on walking and heart health doesn’t focus specifically on whether it’s more important to get your steps in before or after meals. But the large body of evidence does point to clear heart health benefits from taking a walk — no matter when it fits into your schedule.

In fact, walking as little as three times a week for 20 minutes at a time has been found to significantly lower blood pressure.

Walking can have a positive impact on cholesterol levels, as well — particularly in individuals with overweight or obesity. Research also shows that walking may help significantly improve total cholesterol and the “bad” low-density lipoprotein (LDL) cholesterol that clogs arteries, regardless of how much people weigh. People with obesity may experience these benefits, too, as well as reductions in triglycerides, or fats that can clog arteries.

“These beneficial effects, if kept up over a longer period of time, help keep the arteries of the heart clear of plaque buildup that causes heart attacks,” emphasizes Dr. Kim.

Walking After Eating May Aid Weight Loss

Walking may not be the first workout that comes to mind when your goal is weight loss. And it’s true that spending time performing more intense aerobic activities can burn more calories than taking leisurely stroll around the neighborhood. But weight-loss benefits from walking still exist — even if you break it down into shorter, more frequent walks.

In fact, research comparing the benefits of a single 50-minute daily walk to two 25-minute walks each day found that people shed more inches from their midsection and lost more weight with the two short walks then they did with the single long one.

Part of the benefit of multiple daily walks is that this approach often replaces the time people otherwise spend sitting after eating (or indulging in extra calories with dessert) with post-meal stroll, instead, says Dr. DiPietro.

“Walking after meals consistently can bring you closer to reaching a calorie deficit and — if consistently maintained — can aid in weight loss,” Viola says. “When you walk after eating, your body expends more energy to support the exercise, resulting in more caloric expenditure than sitting or resting.”

And even if weight loss isn’t a goal, taking a walk after eating can still help with weight management, says DiPietro.

“Walking after eating can aid in appetite regulation and reduced snacking between meals, which can help with weight management,” adds Viola.

Walking After Eating May Improve Sleep

Many people who don’t sleep well struggle with exercise because they simply feel too tired to push through a workout. But the truth is that incorporating low-impact activities like walking into your day can actually help you sleep at night.

Research shows that people who averaged more steps a day reported better quality sleep with fewer nighttime awakenings than people who walked less. And walking before bed may also help improve sleep efficiency, or the amount of time spent in bed actually sleeping.

Another study found that walking more can help you fall asleep faster, another key to waking up feeling more rested and able to face your day.

“Walking after a meal can improve sleep quality by helping regulate circadian rhythms and promoting better digestion,” Viola says. “Low-to-moderate physical activities like walking can enhance the body's natural sleep-wake cycle, making it easier to fall asleep and enjoy deeper, more restorative sleep.”

Walking After Eating May Boost Mood and Mental Health

“Walking can help with the release of hormones in the brain that help decrease depression and improve mood,” says Jill Kanaley, PhD, a professor of nutrition and exercise sciences at the University of Missouri in Columbia.

As with so many other potential benefits of walking after a meal, most of the evidence that shows sleep can boost mental health has to do with the exercise itself rather than the timing of it. That said, it’s clear that you don’t have to walk for long or push yourself too hard to reap the benefits.

Research shows that taking a 20-minute walk five days a week can significantly reduce the risk of depression. While harder, longer workouts showed even more mental health benefits, this amount of walking alone was associated with a 16 percent lower risk of depression compared with those getting no physical activity at all.

Another study found taking a brief walk just three days a week was enough to reduce symptoms of anxiety, depression, and stress. Here, too, the magnitude of these benefits was higher when people walked longer and more often — but the gains of a leisurely stroll like many people might take after a meal were still clear.

Walking can improve mental health because it lowers the amount of stress hormones such as adrenaline and cortisol and releases endorphins that can help boost mood and reduce stress, Viola says. While walking after meals is one way to achieve these benefits, it’s not the only time that works, Viola adds. “If this is the primary benefit you’re looking for, aim to fit a walk in whenever suits you best.”

The Takeaway

While taking a walk any time of the day is good for your health, squeezing some steps in after you eat can provide even more benefits to both your mind and your body. Whether you’re looking to stabilize blood sugar, improve heart health, support weight-loss efforts, promote sleep, or boost mood, taking a stroll after you eat can help you achieve your health goals. And if you’re short on time, don’t stress: Even walking for a few minutes after a meal can help you reap these health benefits.

EDITORIAL SOURCES

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

Resources

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3. Colberg S et al. Postprandial Walking Is Better for Lowering the Glycemic Effect of Dinner Than Pre-Dinner Exercise in Type 2 Diabetic Individuals. Journal of the American Medical Directors Association. May 22, 2009.
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