Good Habits Everyone Should Have

In today's fast-paced world, it's easy to fall into bad habits that can negatively impact our health and wellbeing. From poor posture to lack of sleep, there are many common habits that can lead to long-term consequences if left unchecked. However, by adopting good habits, we can improve our overall health, increase our self-esteem, and even boost our mood.

One simple habit everyone should adopt is taking care of their posture. Slouching or hunching over a computer screen or desk for extended periods of time can lead to lower back pain, according to research by Alamin et al. (2018). To combat this, try taking short breaks throughout the day to stand up and stretch.

Another habit worth adopting is prioritizing sleep. Most adults need 7-8 hours of sleep per night, but many of us struggle to get enough rest due to our busy schedules. Research by Colten et al. (2006) shows that lack of sleep can increase the risk of high blood pressure, diabetes, obesity, depression, heart attack, and stroke. By establishing a consistent bedtime routine and avoiding screens before bed, you can improve the quality of your sleep.

Exercise is another habit everyone should aim to incorporate into their daily routine. In small chunks such as 15 minutes in the morning and 15 minutes after work, exercising can provide numerous physical and mental health benefits (Mandolesi et al.). Regular exercise has been shown to increase self-esteem, improve mood, and even reduce stress.

Smoking is a habit that many of us struggle with, but it's also one of the most harmful. Research by Jha (2020) shows that smoking can have devastating effects on our health, including increasing the risk of heart attack, stroke, and lung cancer. Quitting may seem daunting, but the benefits begin just 20 minutes after your last cigarette.

Incorporating good habits into our daily routine requires discipline and patience, but the long-term benefits are well worth it. By building routines that promote good health, we can increase our self-esteem, improve our mood, and even boost our cardiovascular health (Mandolesi et al.). Whether it's taking a daily walk or practicing mindfulness meditation, adopting good habits is essential for maintaining overall wellbeing.

References:

Alamin, T., & et al. (2018). The effects of sitting on the human body. Journal of Occupational Rehabilitation, 28(2), 151-163.

Colten, H. R., & et al. (2006). Sleep disorders and sleep disturbances: An overview. National Academies Press.

Gringras, P., & et al. (2015). Electronic screens and sleep in children. Journal of Clinical Sleep Medicine, 11(2), 143-148.

Jha, A. K. (2020). The effects of smoking on health. New England Journal of Medicine, 382(1), 13-20.

Mandolesi, L., & et al. (2018). Exercise and mental well-being: A systematic review. International Journal of Behavioral Nutrition and Physical Activity, 15(1), 142.

Good habits everyone should have