The Basics

Written by the doctors and editors at UpToDate

What are healthy lifestyle choices?

These are behaviors you do and choices you make to help you improve or manage your health. They can be especially helpful if you have chronic health problems like:

● Heart disease

● Lung problems, such as asthma or COPD

● Diabetes

● Obesity

Healthy lifestyle choices can also help prevent these and other health problems if you do not already have them.

How can I help improve my health?

Small choices you make every day can have a big impact on your health. Together with other medical care, healthy lifestyle choices can help prevent or treat some health problems.

Healthy lifestyle choices include:

● Eat a healthy diet – A healthy diet can lower your chance of some health problems, including diabetes, obesity, high blood pressure, and heart disease. If you already have these conditions, a healthy diet can help manage them. It can also help your mood and energy level, and also might help you live longer. The best diet for you is based on your individual situation. In general, a healthy diet usually includes lots of fruits, vegetables, and whole grains. It is also important to get enough fiber and protein. Eat less saturated fats (like red meat and fried foods), added sugars, and processed foods.

● Exercise – Moving your body can improve your heart health, help prevent diabetes, improve your mood, and might help you live longer. Types of exercise include:

● Aerobic exercise – This raises your heart rate. Examples include walking, running, dancing, riding a bike, and swimming.

● Muscle strengthening – This is sometimes called "resistance exercise." It helps make your muscles stronger. You can do it using weights, exercise bands, or weight machines. You can also use your own body weight, like with push-ups, or by lifting items in your home, like jugs of water.

It's best to get both types of exercise every day, if possible. But any amount of physical activity is good for your health. Start by trying to spend less time sitting and more time moving your body. You can also do stretching exercises to improve your flexibility and "range of motion."

● Quit smoking, if you smoke – Smoking, vaping, and using tobacco all increase your risk of many health problems. Quitting will improve your health, no matter how old you are and even if you have smoked for a long time. If you do not quit on your first try, or if you quit but then start smoking again, do not give up. Lots of people have to try more than once before they can completely quit. Your doctor or nurse can help you quit.

● Avoid or limit alcohol – If you do drink, limit alcohol to:

● Females – No more than 1 drink a day.

● Males – No more than 2 drinks a day.

● People ages 65 and older – No more than 1 drink a day.

● Take care of your mental health – Learning how to cope with worry and stress can improve your sleep, eating, and overall health. Worry, negative thoughts, and stress can affect your general health and might make health problems worse. Instead, focus on what you can control, like your thoughts and actions. Take a few minutes each day to slow down and take a few deep breaths. If you are struggling with stress, depression, or anxiety, talk to your doctor or nurse.

● Get regular sleep – Getting good-quality sleep can help you feel awake during the day and be alert enough to do your regular activities. Sleep also affects your mood and relationships and your risk for certain health problems. Try to get 7 to 9 hours of sleep each day. Practice good "sleep hygiene." This means following certain habits to improve your sleep. For example, avoid caffeine and alcohol near bedtime. It also helps to avoid looking at screens before bed. Give yourself permission to rest, and take time to relax.

● Connect with others – Spending time with supportive family, friends, and others in your community might help you cope with stress. It might also boost your physical and mental health. Positive relationships can also help give you the support and care you need, especially if you have a chronic health problem. Spending less time alone and connecting with others might help you live a longer, healthier life.

Other ways you can take care of your overall health include:

● See your doctor or nurse for regular check-ups. Follow their recommendations about vaccines and screening for cancer or other conditions. See your dentist for regular cleanings and check-ups. Get your vision checked at least every 2 to 4 years if you are over 40.

● Try to avoid accidents and injuries. Wear a seat belt when you are in a car. Do not drive if you drink alcohol or use other substances that affect your ability to focus. Wear a helmet when you ride a bike.

● Practice safe sex, if you have sex. This includes doing things to prevent sexually transmitted infections, or "STIs." This might also mean doing things to prevent pregnancy.

What else can I do to manage my health conditions?

In addition to healthy lifestyle choices, it is important to manage any health conditions you have. For example:

● Take your medicines as prescribed – Do not stop taking them or change the dose without talking with your doctor or nurse. Tell them if you have side effects or questions about your medicines.

● Monitor your health as instructed – Your doctor or nurse might tell you to check your weight, blood pressure, or blood sugar. Follow their instructions, and tell them if you have any abnormal results.

● Schedule and go to follow-up appointments – This lets your doctor or nurse make sure your treatment plan is working.

What else should I know?

Anyone can make healthy lifestyle choices to improve their health. But these simple things can sometimes be difficult. It can help to focus on 1 area at a time. For example, you might choose to focus on improving your sleep hygiene first, and then add more movement to your day. The most important thing is to get started. Taking small steps to improve your health can improve how you feel and help you live longer.

All topics are updated as new evidence becomes available and our peer review process is complete.

This topic retrieved from UpToDate on: May 31, 2026.

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