Key takeaways
- Most adults need about 150 minutes of moderate activity a week, plus muscle-strengthening on 2 days.
- Adults need 7 or more hours of sleep a night.
- Small, steady habits (food, sleep, movement, checkups) matter more than quick fixes.
- If symptoms last, don’t wait. Talk to a health professional.
This article is general information, not medical advice. Talk to a doctor or other health professional about your own situation.
Staying healthy doesn’t need a complicated plan. The habits below come from guidance published by the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH). Pick one or two to start, and build from there.
1. Move your body every week
The CDC says adults need at least 150 minutes of moderate-intensity activity a week, which works out to about 30 minutes on 5 days. You can swap that for 75 minutes of vigorous activity, or a mix. Going beyond that gives “even more health benefits.”
Adults also need muscle-strengthening activity on at least 2 days a week, working all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.
Brisk walking, cycling, swimming, dancing and yoga all count in the right amounts. If you have a health condition, ask your doctor what’s safe for you.
2. Get enough sleep
The CDC recommends 7 or more hours of sleep a night for adults aged 18 to 60, 7 to 9 hours for ages 61 to 64, and 7 to 8 hours for those 65 and older. Enough sleep can lower the risk of conditions such as type 2 diabetes, heart disease, high blood pressure and stroke.
The CDC’s tips:
- Go to bed and wake up at the same time each day.
- Keep the bedroom quiet, relaxing and cool.
- Turn off electronic devices at least 30 minutes before bed.
- Avoid large meals and alcohol before bedtime, and caffeine in the afternoon or evening.
If you regularly have trouble sleeping, talk to a health professional.
3. Build meals around whole foods
The CDC describes a healthy eating plan as one that emphasizes vegetables, fruits, protein, dairy without added sugars, healthy fats and whole grains, and is low in added sugars, sodium (salt), saturated fats, trans fats and cholesterol.
Practical ideas from the CDC:
- Try a new vegetable each week, and choose frozen or canned vegetables “without added salt.”
- Choose canned fruit packed in water or its own juice.
- Bake or grill fish and chicken instead of frying.
- Try beans in place of some meat.
- Choose plain yogurt without added sugars.
For exact daily limits on sodium, sugar and saturated fat, see the current Dietary Guidelines for Americans.
4. If you drink, keep it low, or don’t start
The CDC defines moderate drinking as two drinks or less in a day for men and one drink or less in a day for women. It also says that drinking less “is better for your health than drinking more,” that even moderate drinking may increase your risk of harm compared with not drinking, and “if you don’t currently drink, don’t start for any reason.”
5. Don’t smoke, or get help to quit
The CDC says “it’s never too late to quit smoking.” Quitting can lower your risk of heart disease, cancer and lung disease.
Free help is available: call 1-800-QUIT-NOW (1-800-784-8669), text QUITNOW to 333888, or try the quitSTART app. Medications can also help, so ask your doctor.
6. Look after your mental health
The National Institute of Mental Health (NIMH) says “just 30 minutes of walking every day can boost your mood and improve your health.” Other ideas from NIMH: eat regular, balanced meals; keep a consistent sleep schedule; cut back on caffeine or alcohol if they affect you; and make time for relaxation such as breathing exercises, music, hobbies or time outdoors.
7. Stay connected
NIMH also suggests leaning on friends or family for emotional and practical support, and deciding what needs doing now so you don’t take on too much. Self-care differs from person to person and can take some trial and error.
8. Keep up with checkups, screenings and vaccines
Regular visits help catch problems early and keep vaccines up to date. The CDC publishes an adult immunization schedule by age, with recommendations for flu, tetanus and others. Recommendations can change, and the right ones depend on your age and health, so ask your doctor or pharmacist which are right for you. Ask which screenings you should have and when, especially if you have risk factors such as a family history of a condition.
9. Know when to get help
NIMH advises seeking professional help if you have “severe or distressing symptoms that have lasted 2 weeks or more”, such as trouble sleeping, changes in appetite or weight, loss of interest in things you enjoy, trouble concentrating or difficulty completing usual tasks. Start with your primary care provider.
If you or someone you know is in crisis, call or text 988 (the 988 Suicide & Crisis Lifeline, free, confidential and open 24 hours a day), or chat at 988lifeline.org. In a life-threatening situation, call 911.
10. Be careful with supplements and “miracle” cures
The National Center for Complementary and Integrative Health (NCCIH) says “for most supplements, there isn’t evidence to support a beneficial effect” for diabetes, and some can cause side effects. The same caution applies to many products that promise quick results. Tell your doctor about anything you take, and don’t replace medical treatment with an unproven product.
Frequently asked questions
What is the single most important habit?
There isn’t one. Regular activity, enough sleep and not smoking are among the habits with the strongest official backing, and each helps in a different way.
How do I start if I do nothing now?
Start small: a 10-minute walk after a meal, a fixed bedtime, or one extra vegetable a day. Build up over weeks.
Do I need to take vitamins?
For most people, food comes first. Ask your doctor before you start any supplement.
Sources
- CDC, Adult Activity: An Overview (updated December 2023)
- CDC, About Sleep (updated May 2024)
- CDC, Tips for Healthy Eating for a Healthy Weight (updated April 2026)
- CDC, About Moderate Alcohol Use (updated January 2025)
- CDC, How to Quit Smoking (reviewed September 2024)
- CDC, Adult Immunization Schedule by Age
- NIMH, Caring for Your Mental Health (reviewed April 2026)
- NCCIH, Diabetes and Dietary Supplements: What You Need To Know (November 2023)
- Dietary Guidelines for Americans
Health note: this article is for general information and is not medical advice. Speak to a qualified health professional about your own situation.