6 Healthy Lifestyle Habits

In the face of the increasing number of lifestyle diseases, drugs, surgery, hospitals and doctors are limited, the only feasible thing is that each of us start from ourselves, give up bad habits, and become the practitioners and beneficiaries of a healthy lifestyle.

Here is a summary of 8 healthy lifestyle standards for you, come to compare to see if you meet the standard?

1, 150 minutes of moderate-intensity physical activity per week

Individuals are encouraged to do moderate-intensity exercise more than three times a week for more than 30 minutes each time, or accumulate 150 minutes of moderate-intensity or 75 minutes of high-intensity physical activity.

Lack of proper exercise can easily cause many diseases, such as obesity, osteoporosis, etc., and can accelerate aging.


  1. more opportunities to walk, less by car;
  2. regular exercise, such as jogging, playing badminton, swimming, etc., to develop a regular exercise habit.

2, 7 to 8 hours of sleep per day

Adults are encouraged to sleep for an average of 7 to 8 hours a day. Long-term insufficient sleep time can cause obesity, high blood pressure, diabetes, heart disease, and other diseases, but also lead to impaired immune function, pain conditions, low sexual function, daytime work ability to decline or the occurrence of accidents.


  1. Go to bed at a regular time every night for sleep and try to get up at the same time in the morning;
  2. Ensure that you get at least 7 hours of sleep, but preferably not more than 9 hours;
  3. Avoid contact with electronic devices within 1 hour before bedtime;
  4. Avoid excessive drinking, caffeinated beverages or food at night.
  5. No less than 1.5 liters of plain water per day

3, Adults rink 7 to 8 glasses (1,500 to 1,700mL) per day

When feeling thirsty, it means the body has lost at least 1% of water. Lack of water in the human body can cause a lot of harm to the body, such as dizziness, headache, chest tightness, palpitations, intestinal cramps, etc. Prolonged dehydration can also increase the viscosity of the blood and induce cardiovascular and cerebrovascular diseases.


  1. Drink small amounts of water, 1 cup (200mL) each time;
  2. Preferably drink plain water, do not replace it with fruit juice, carbonated drinks, broth, milk, etc;
  3. Try not to drink water before meals, so as not to affect the digestion and absorption of food.

4, Scientific calcium supplementation

The daily calcium intake for adults aged 19 to 50 and men aged 51 to 70 is 1,000mg; for women over 50 and men over 70, it is recommended to increase to 1,200mg. If bones are unhealthy, the risk of osteoporosis will increase with age and even fractures will occur.


  1. Take moderate supplements of Vitamin D, the golden partner of calcium;
  2. Choose a balanced diet rich in calcium, low in salt and moderate in protein to promote calcium absorption;
  3. Recommend at least 20 minutes of sunshine every day;
  4. Keep exercising to improve bone strength and prevent osteoporosis;
  5. Improve bad habits such as smoking and excessive alcohol consumption.

5, Weight Control

The commonly used indicator for determining healthy weight is the body mass index (BMI), BMI = weight (kg)/height2 (m2). 18.5kg/m2 is considered underweight, 18.5kg/m2 ≤ BMI < 24kg/m2 is considered normal weight, 24kg/m2 ≤ BMI < 28kg/m2 is considered overweight, and BMI ≥ 28kg/m2 is considered obese.

Overweight or underweight are both unhealthy signs.


  1. Measure your weight regularly every week;
  2. Walk 10,000 steps a day, eat and move in a balanced way.
  3. Eat a variety of food and eat regularly.

6, Oral health checkup once a year

Caries (commonly known as insect teeth or tooth decay) and periodontal diseases (including gingivitis and periodontitis) are two of the most common diseases that jeopardize oral health, mainly caused by dental plaque.

Oral health directly or indirectly affects general health. Oral diseases destroy the hard tissues of the teeth and the supporting tissues around the teeth, and in addition to affecting the functions of chewing, speech, and aesthetics, they also cause difficulties in social interaction and psychological disorders.


  1. Brush your teeth in the morning and evening, rinse your mouth after meals, one person, one brush, one sip cup;
  2. Replace your toothbrush every three months or so to prevent it from harboring bacteria;
  3. Have an oral health checkup at least once a year.

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