20 Lifestyle Habits and Dietary Choices that can Reward you with Better Health

1. Ensure an optimum sleep duration (7-8 hours at nights),
2. Maintain a consistent sleep schedule,
3. Short afternoon nap (<30 minutes) is healthy; however, it is not mandatory,
4. Walk (or run, cycle, or swim as per your preference),
5. Lift weights (strength training),
6. Do isometric exercises such as squats and wall sit,
7. Do stretching exercises,
8. Take intermittent exercise snacks during periods of prolonged sitting (such as 3 minutes of walking or 10 squats every 45 minutes),
9. Go for a short walk after meals,
10. Climb 50 stair-steps in a day,
11. Abstain from alcohol
12. Avoid smoking,
13. Limit the intake of sugar sweetened beverages, sweets, packaged fruit juices, ultraprocessed packaged foods, etc,
14. Ensure optimum protein intake,
15. Enjoy your coffee or tea,
16. Have early dinner (about 3-4 hours prior to bedtime)
17. Try to have a gap of 12 hours or more between dinner and breakfast,
18. Avoid overworking, maintain a work-life balance, take periodic vacations,
19. Expose your skin to sunlight for a few minutes on regular basis (even if your vitamin D is normal),
20. Go for periodic preventive health checkup, after consulting your doctor.

(Disclaimer: These are general instructions and may not apply to everyone. Consult your physician, fitness trainer and nutritionist for a specific advice regarding you or a specific person)