Adopt healthy habits to live better

We know that making healthy choices can lead to a healthier, happier and longer life. We also know that it isn't easy.

It takes time and consistency for a new habit to take root. To help you get started, here are three activities you can do today to secure your healthier lifestyle for good.

1. Move more and sit less

How many hours in the day do you sit at your desk or on the couch? You're sitting right now, aren't you? But you can break out of the routine by moving more, starting today.

Just 30 minutes of moderate exercise like walking, running or swimming can improve your physical health, help you sleep better, reduce stress and anxiety and boost your mood. Here are a few things you can try:

1. Set a reminder for yourself to stand up every 30 minutes. Even if you just stretch or walk on the spot, it gets your heart working and your blood pumping again.
2. Try house- walking (yes, walking around the house) to increase your steps when you're too busy for a structured workout.
3. Join a parkrun at select venues across the country and walk or run 5 km safely within a supportive community.

2. Eat well and stay hydrated

As with exercise, getting started on your healthy eating journey is the most important part. Here are some pointers you can adopt:

• Prepare healthy meals in advance for days when you'll be too busy to cook from scratch. For example, cook in bulk on weekends and freeze portions separately for the week ahead. Packing a healthy lunchbox will lower the temptation to buy unhealthy foods at work.
• Staying hydrated aids concentration, so keep a bottle of water on your desk and finish it by the end of the day. If plain water is too bland, add fresh fruit or vegetable chunks for flavour, or try unsweetened herbal teas

3. Get plenty of rest

Good sleep can boost your immune system and your mood. Make sure you get enough sleep so you can recharge your body, mind and soul.

But sleeping better is easier said than done, right? It's important to establish a bedtime routine that's the same every day so your body can learn when it's time to go into rest mode. Here are a few things you can try:

1. Wake up and go to bed at the same time every day.
2. Turn off your devices an hour before you go to sleep.
3. Don't check your devices immediately when you wake up. Enjoy the sunrise or spend some quality time with your loved ones before allowing screens into your life.
4. Avoid caffeine and sugary drinks, especially in the afternoon.
5. Don't exercise before bedtime.
6. Do something relaxing before bed, like taking a gentle bath or reading a book.