Seven evidence-based healthy lifestyle tips for adults

Adulthood is a prime time to enjoy life and stay healthy. It’s when every organ achieves developmental maturity and functions at premium capacity. That is why adults can withstand life’s ups and downs compared to other age groups. But stable health can take a detour as you age. Unhealthy habits, neglecting minor health problems, irregular diet and sleep routine, excessive use of spices, sugar, and salt, lack of physical activity, and addiction further promote health issues in adults.

The body’s aging-related breakdown is also responsible for several illnesses in adults. But one can prevent healthcare complications with preventive measures, sustainable living, and healthy habits. Keeping your health on track does not need extensive and undoable endeavors. As simple as proper sleep, a nutritious diet, exercise, hydration, and other healthy habits can help ensure sustained health. So do not underestimate healthcare complications, and do not take your youth for granted.

The following sections further shed light on these habits to keep your health and well-being on track as you trudge through a busy and demanding phase of your life.

  1. Stay away from addiction

Addiction can be a scapegoat against persistent problems and routine stress. But it is also a trending fashion among young people and adults. You may enjoy moments in harmony with your addictive friends, but substance and drug abuse is a risk factor for several medical conditions. For instance, smoking promotes risks for tuberculosis, emphysema, chronic bronchitis, heart diseases, diabetes, stroke, rheumatoid arthritis, lower immunity, and various cancers.

That is why smokers have a higher risk of premature death. Thus guard yourself against the triggers and prevent socializing with addicts and drug abuse enthusiasts. If you are already an addict, search for viable withdrawal strategies.

Explore to find healthy ways to withdraw from addiction. Do not hesitate to seek professional assistance if you cannot maintain persistence and struggle with withdrawal.

  1. Better sleep

Sleep is a natural remedy to keep illnesses at bay and maintain a healthy lifestyle. It helps the body relax and rejuvenate after strenuous exertion throughout the day. It spares much-needed time for the body’s organs to halt or slow down vital functions and concentrate on repair work. The immune cells have better performance during sleep hours. As a result, sleep enhances the body’s recovering and fighting capability against infections and other health issues.

The body can also flush out toxins and detox more rapidly during an extended and quality sleep break. On the other hand, poor or inadequate sleep can contribute to several well-being issues. You will notice irritability, fatigue, lack of concentration, poor appetite or sugar craving, and irregular bowel movement after a night’s sleep disturbance.

In the long run, the risk for hypertension, cardiovascular diseases, stroke, irritable bowel syndrome, diabetes, weight gain, anxiety, depression, and other ailments increases. Hence, maintain quality sleep. Experts advise at least seven or more hours of sleep for adults to stay healthy and fit.

  1. Regular exercise

Exercise has innumerable benefits for well-being, and it is vital for the proper functioning of every body organ. It promotes blood flow, improves lung functions, increases muscle and bone strength and flexibility, regulates blood cholesterol, keeps sugar levels in control, helps maintain a healthy weight, improves immunity, and the list continues.

Even if you have an overly occupied lifestyle, spare some time for a physical workout. Maintain a routine and get into the fitness mood most days of the week. Minimize sitting time and move more. Experts advise reserving at least 150 minutes seven days a week for moderate to intense exercises, such as stretching, brisk walking, Pilates, swimming, cycling, running, and weightlifting.

You can also assume a sports hobby. It is an even better tactic to stay physically and mentally fit. Sporting hobbies are a surefire way to stick to a fitness routine as you observe improvement in your skills over time.

  1. Healthy diet

Diet has a direct relation with health and wellness. It is a straightforward fact that your body cannot sustain without food, but a nutritious diet is equally essential to maintaining wellness for a long. A healthy and nutritious diet contains the required nutrients for the body’s proper functionality. In contrast, poor diet, nutritional deficiency, and malnutrition can increase wear and tear in your body. Poor diet also delays recovery from prevailing health issues and promotes several non-existing complications. It is a common risk factor for anemia, obesity, high blood cholesterol, poor heart health, type 2 diabetes, bone thinning, tooth decay, poor eyesight, and some cancers.

Nutritional deficiency may also promote premature aging in many adults. In short, nutritional deprivation increases countless health and well-being complications. Thus consume a diet rich in vitamins, minerals, protein, fiber, fats, and other essential supplies. Practicing such a simple habit will contribute to a quality life and longevity.

  1. Adequate water intake

Adequate water intake is crucial for your body’s osmosis balance and healthy functions. Water intake quantity depends on the body’s needs, age, weather and climatic conditions, sun exposure, and physical endeavors. But consume at least eight to ten glasses of water.

Poor water intake does not merely cause skin roughness, tiredness, and headache. It can hamper kidney functions causing complications like urinary tract infections, stone formation, acute renal dysfunction, and kidney damage.

Inadequate water intake also promotes rapid heart rate, breathlessness, irritability, fatigue, brain fogginess, constipation, reabsorption of toxins in blood, and others. Adequate water intake also prevents skin wrinkles and aging. Thus maintaining a body’s fluid balance is the most straightforward tip to staying healthy and fit.

  1. Stress management

Adulthood is an overly occupied and struggling phase of one’s life. Responsibilities and challenges can overwhelm one mentally, physically, and emotionally. As a result, stress is an unwelcome companion for many, adding more weight to pre-existing struggles and battles. Work and life imbalance is one of the prevalent consequences of unmanageable stress in working adults.

But no matter how frequent stress may be, leaving it unattended has a deteriorating effect on your well-being. For instance, stress promotes mood instability, sleep irregularities, overeating or anorexia, sugar carving, digestive health problems, immune system dysfunction, poor heart health, and many others.

Stress also impairs decision-making capability, which is why substance abuse tendencies are common in stressed individuals. Nonetheless, life can throw lemons, but learn to navigate through ups and downs healthily. Adopt sustainable strategies to shake off worries, prevent over-processing in your head, and manage challenges healthily.

  1. Routine healthcare checkups

Almost everyone sees a doctor after they have a healthcare complication. In many cases, they only get medical assistance when their issues progress to advanced stages. But one can prevent such complications with screenings and tests, such as dental, eyesight, blood pressure, blood sugar, height and weight proportion, blood cholesterol level, malignancy screening, immunization shots, and others. Even if you are healthy, try to see a doctor a few times every year. Routine healthcare checkups are a precautionary measure to stay fit and healthy.

Health checkups help detect and resolve health complications early on. For instance, regular dental checkup helps spot signs of cavities, receding gums, and mouth infections. It is also a cost-effective strategy to prevent unmanageable healthcare expenditures after developing chronic health issues.


Healthcare issues can surface at any stage, not necessarily adulthood. But simple hacks like setting healthy lifestyle goals, better sleep, healthy food, a physical activity routine, and stress management can help maintain health at any stage.

Practice healthy habits to ensure lasting wellness. Remember that better health and sustainable living require effort and time commitment. Thus do not take your youthfulness and resilience against illnesses for granted.

Back To Top