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Seven Habits of a Healthy Person

The journey to health and fitness can be long and overwhelming. At Cooper Aerobics, getting Cooperized™ means adopting healthy habits that lead to longer, richer lives. Health is not just about physical fitness but encompasses mental and emotional well-being. The seven habits listed below offer a comprehensive approach to achieving a balanced and healthy lifestyle.

Are you ready to live a healthier life? Mary Edwards, MS , Fitness Director at Cooper Fitness Center suggests making small changes in your lifestyle and adopting these seven healthy habits.

By incorporating these habits gradually, you can make sustainable changes that contribute to overall health and wellness.
Portrait of confident mature man with towel and water bottle at health club

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  1. Hydrate. Water is essential for a healthy life. It affects your body functions, from your heart to your muscles and even your brain. Drinking plenty of water helps you feel better and less sluggish during the day. Aim for at least eight 8-ounce glasses of water daily; if you are active individual sweating during activity, you may need up to 11-15 cups of water daily. Hydration aids in digestion, nutrient absorption and maintaining optimal energy levels. For added variety, consider infusing your water with fruits or herbs for a refreshing twist.

  2. Move. Consistent exercise is key. Kenneth H. Cooper, MD, MPH advocates that by exercising most days of the week for 30 minutes, adults can reduce their risk of diseases like heart disease, diabetes and even some cancers by as much as 50 %. Incorporate a mix of cardio training, strength training and flexibility exercises. Activities like walking, cycling, swimming, or yoga can be tailored to your fitness level and preferences, ensuring that exercise remains enjoyable and sustainable.

  3. Eat lean protein. Cooper Clinic dieticians have a rule: when it comes to eating meat, the fewer the legs, the better. Red meat sources have four legs, white meat sources have two and fish have no legs. Fish and chicken are your best sources of lean protein with less saturated fat. Include a variety of protein sources such as beans, legumes and tofu to add nutritional diversity to your diet. Lean protein helps build and repair tissues, supports immune function and provides sustained energy.

  4. Eat natural foods. Focus on whole, natural foods and steer away from processed foods. You will get more fiber, vitamins and nutrients from whole foods. When grocery shopping, think of it in terms of ingredients—you don’t want to eat foods packed full of ingredients you can’t pronounce. Instead, buy foods that are the ingredients. Incorporate plenty of fruits, vegetables, whole grains, nuts and seeds into your meals. Preparing meals at home allows for greater control over ingredients and portion sizes, promoting healthier eating habits.

  5. Sleep. People often underestimate the power of sleep for regeneration and recovery from a workout or illness. Lack of sleep affects our mood and can lead to a host of health issues, such as weight gain, diabetes, hypertension, heart disease and stroke, and depression. Adults should get seven to nine hours of sleep each night. Establish a regular sleep schedule and create a restful environment by limiting screen time before bed and practicing relaxation techniques such as meditation or deep breathing.

  6. Find an outlet. In today’s culture, stress is a normal part of life, but learning to manage stress can help you live a longer, healthier life. Find something outside of your job (and sometimes even family) in which you can invest a little “you time.” Look for activities that are relaxing, enjoyable and allow you to tap into your creative side. This could include hobbies like painting, gardening, reading, or journaling. Regularly engaging in these activities can reduce stress levels and improve mental health.

  7. Have a purpose. Always find ways to be working toward a cause bigger than yourself. That may be in your career, in volunteer work, or by investing time in someone else. We are not meant to live alone or isolated, and as we age, having a purpose can help us maintain our independence and freedom, as well as our cognitive skills and memory. Engage in community activities, mentor others, or pursue lifelong learning opportunities to stay connected and motivated.