Is there a secret sauce to being healthy? I think you know this, and no, it isn’t detox smoothies or secret herbal remedies. The answer is that it’s all about habits. Our habits shape us, so we must develop habits leading to an extended health span. Here are seven habits of highly healthy people that you can start incorporating into your life today.

1. Eat Quantity-Controlled Whole Foods

First things first, nutrition is the foundation of good health. Highly healthy people focus on eating whole foods close to their natural state. Think fresh fruits, vegetables, lean proteins, and whole grains. But it’s not just about what they eat—it’s also about how much. Portion control is key. Instead of counting calories obsessively, they pay attention to their hunger cues and eat until they’re satisfied, not stuffed. Remember, it’s all about balance and listening to your body.

2. Sleep 8+ Hours Per Night

You might think of sleep as a time to rest, but it’s when your body does much of its repair and recovery work. Highly healthy people prioritise getting a solid 8 hours of sleep each night. This isn’t just about quantity, though—quality matters too. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. And ditch the screens at least an hour before bedtime to give your brain a chance to wind down. Trust me, your body and mind will thank you.

3. Move Your Body Every Waking Hour

Yes, you read that right. Highly healthy people make it a point to get up and move every hour they’re awake. This doesn’t mean hitting the gym every hour but incorporating small daily movements. Stand up, stretch, quickly walk, or do a few squats. This keeps your blood flowing, and your muscles engaged and helps combat the adverse effects of prolonged sitting. Plus, it’s a great way to break up your day and stay energised.

4. Daily Body Maintenance – 10+ Minutes

Healthy people spend at least 10 minutes a day on body maintenance. This could be stretching, foam rolling, yoga, or even a quick massage. It helps keep your muscles flexible and your joints mobile and can prevent injuries. Plus, it’s a great way to unwind and show your body some love.

5. Strength Train 3+ Times Per Week

Strength training is essential for everyone, regardless of age or fitness level. Highly healthy people make sure to incorporate strength training into their routine at least three times a week. This helps build muscle, boost metabolism, and improve strength and endurance. Whether lifting weights, doing bodyweight exercises, or using resistance bands, find what works for you and stick with it. Your future self will thank you.

6. Cardio – Train 2+ Times Per Week

Cardio isn’t just about burning calories—it’s about keeping your heart and lungs healthy. Highly healthy people get their heart rate up with cardio exercises at least twice a week. This could be running, cycling, swimming, or a HybridFIT class. The key is to find something you enjoy so it doesn’t feel like a chore. Regular cardio improves cardiovascular health, boosts mood, and helps maintain a healthy weight.

7. Breathe, Meditate, Show Gratitude

Finally, highly healthy people know the importance of mental and emotional health. They take time daily to breathe deeply, meditate, and practice gratitude. Deep breathing helps reduce stress and improve oxygen flow to your brain. Meditation can enhance focus, reduce anxiety, and promote a sense of calm. Showing gratitude—whether through journaling, thanking someone, or simply reflecting on what you’re grateful for—can boost your mood and overall outlook on life. It’s all about nurturing your mind, soul, and body.

Not sure where to begin? Start small, pick one or two habits to focus on, and gradually build from there. Remember, it’s not about perfection but progress.