1. Start your day with a tall glass of water.

You’re already dehydrated when you wake up in the morning, so drinking water, broth, or herbal tea will help energize you, improve your complexion, and help regulate your blood pressure. An easy way to remember if you’re getting enough water is to drink half your body weight in ounces. For example, if you weigh 150 lbs, you should drink at least 75 ounces each day.

Make it easier by keeping water by your bedside as a reminder. Set a daily alert or app and sip water from a reusable bottle throughout the day. Click here to see more ways to increase your water and healthy liquid intake.

2. Walk for 10 minutes at a time.
‘Exercise more’ is at the top of most New Year’s resolutions lists. But it can be difficult or overwhelming to know the best way to begin. Start small if you need to since every little bit of movement adds up. Just 2 hours of exercise per week can improve your heart health, lung capacity, blood pressure, and weight.
Make it easier by walking for 10 minutes each day. Go longer if you feel like it but commit to those 10 minutes to establish the habit. Gradually add minutes, distance, or more 10-minute walks into your day.

3. Take a day off to take care of your mental health.
Making your health a priority can be challenging when you’re busy or taking care of others. The pandemic continues to add stress for all of us, which affects home, work, and school. Many people find it difficult to take a “sick day” to care for their mental health through it all. Here’s why.
If you’re feeling overwhelmed by job stress, life changes, or family responsibilities, get the support you need from an MDLIVE licensed therapist. You can speak with someone from the privacy and comfort of home and have your appointment in a week or less compared to the weeks or months it takes to schedule an in-person visit.

4. Swap one takeout meal for a homecooked one.
It’s easier to grab takeout when you’re busy and tired. But it’s never as healthy as fresh meals made at home.² People who cook meals at home can control the ingredients – and calories – in each meal, and they also have improved health, lower weight, better sleep, and higher energy levels.
If you’re short on time, try chopping vegetables or meal-prepping on the weekends and freezing meals to eat throughout the week. Or swap one takeout meal with a healthy, homecooked meal each day or once a week. Look for ideas on making healthy food swaps here.

5. Make a doctor appointment, even if you think you’re fine
Regular doctor visits keep you healthier. Visit your doctor for wellness screenings and routine care, which can spot potential health problems before they become more serious and costly.

For more urgent needs like colds, flu, rashes, or pink eye, make it easy to get fast care by downloading the MDLIVE app and creating a free account. Talk to a doctor in 15 minutes or less for more than 80 common conditions.

6. Wash your drinking cup and coffee mug every day.
Replacing or cleaning those items you use every day helps prevent the spread of harmful bacteria and viruses. In particular, anything that stays wet, including shower towels, toothbrushes, and water cups, may have more germs than you realize.

Keep items clean by hanging your shower towels so they are spread out – not folded or hanging from a hook – to completely dry after each use. Replace after 2-3 uses. If you’ve been sick, quarantine your toothbrush so it doesn’t spread germs to other toothbrushes nearby, and replace it afterward. Also helps to disinfect it regularly with an antiseptic mouthwash. Wash and completely dry your cup and mug daily, even if you’re not sick and only drink water.

7. Go to bed at the same time every night.
Sleep experts say high-quality sleep is as “important to your health and well-being as nutrition and exercise.”⁴ Most adults need 7 hours of quality sleep each night to perform at their best, fight off infections, have better heart health, and weigh less.

To create a healthy sleep routine and reset your schedule, go to sleep and wake up at the same time every day, even on weekends. Make your bedroom as dark as possible and unplug from your phone or electronics a few hours before bedtime. Some studies show that blue light from these devices suppresses melatonin production and interferes with your sleep.⁵