25 Lifestyle Changes That Will Go A Long Way For You


It takes 21 days to build a new habit and 90 days o make this habit part of your lifestyle. The key to staying in shape and in good health is maintaining a good lifestyle. Not a few weeks or months, but for life!


A lot of habits that you may be asked to incorporate by your diet coach, nutritionist, fitness trainer or any other health care professional, will be based your health status and requirements. In this article, though, I have enlisted 25 health habits that will have a good impact on your overall health, irrespective of the starting point.


Pick up may be 2-3 from the list (maybe even the easiest ones to start with) and make them a habit. Every 3-4 weeks, add 2 more habits into your daily tasks. In a few months, you will find yourself leading a much better lifestyle and definitely a lot more energetic, agile, sharp, focused and above all happy.


  1. Always keep a bottle of water with you.

  2. At Work: Get your eyes off your screen and look around every 15 minutes, Stand up and do 3 calf raises every 20 minutes, Roll your shoulders every 25 minutes, Do a chin tuck and hold it for 10 seconds every 30 minutes

  3. Take a 10-minute stroll after lunch.

  4. Create a bedtime routine for yourself. It can be as simple as taking a shower, applying lotion on feet and slipping into bed. Do not touch your phone 1 hour prior to sleeping. Screens tend to stimulate our mind and hence, cause disturbed sleep.

  5. Always maintain a hobby. Being engaged in something creative will make your brain smarter and you happier.

  6. Humm your favorite song while stressed out.

  7. 2-3 times a day, close your eyes and take 3 deep breathes.

  8. Start your day with a smile and 2 glasses of water.

  9. Stay away from sugar, switch to less processed sweeteners like honey, jaggery, dates, etc.

  10. Spend just 7 minutes every day on a workout, have a look at the “7-minute scientific HIIT workout

  11. Increase your step count a little each week.

  12. Take the stairs, whenever possible. Feeling wild? Add a few squats between floors.

  13. Ensure you memorize at least 10 contact numbers.  Keeps your brain sharp it helps in emergencies.

  14. Reduce your exposure to smoke. Passive smoking as just as bad.

  15. Use food in its closest to nature form. For example, pick whole garlic over garlic powder.

  16. Reduce salt intake. Substitute with herbs and spices.

  17. Cook something once a week. The more time you spend in the kitchen, the healthier your meals will get.

  18. Focus on food groups for each meal. Ensure every meal has a decent quantity of complex carbohydrate, proteins, healthy fats, and fiber. When it comes to carbohydrates, the more complex the better.

  19. Eat a lot of fruits and raw vegetables.

  20. Always keep a small, healthy snack in your bag or on your desk. This prevents you from opting for overindulgent fast food snacks.

  21. Stretch every morning.

  22. Spend time with greenery and Nature. Your mind will thank you.

  23. At least once a month, go on a complete screen detox. No computer, no mobile phones, no tablets, no screens whatsoever.

  24. Meditate for 10 minutes daily.

  25. Drink herbal teas.


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The Health Pantry

Mumbai, India