What if better health wasn’t about doing more but doing a few things, consistently, really well? In a world flooded with wellness trends like the 75 Hard challenge, it’s easy to feel overwhelmed about where to begin. Many people believe they need drastic changes—intense workouts, strict diets, or expensive routines—to stay healthy. In reality, better health can be simply built on a small set of everyday healthy habits, practised consistently over the years.
So claims Dr Sarthak Chakravarty, Consultant Physician at TATA 1mg, “The most impactful healthy habits are not extreme or complicated. They are practical and often overlooked. When aligned with science, these habits can support not just physical fitness but metabolic health, mental health, and sleep quality.”
So, what habits should you follow for a healthier year? Let’s explore.
7 Doc-approved Healthy Habits for a Better You In 2026
Here are the science-backed habits for a healthier you—and why doctors urge you to return to these basics.
Move Your Body—Daily (Not Intensely)
Many people still believe that exercise “counts” only if it’s exhausting. Science—and doctors—disagree. Daily movement matters more than occasional intense workouts. 30–45 minutes of moderate physical activity—such as brisk walking, cycling, yoga, or basic strength training—can significantly improve:
– Blood sugar control
– Mood
– Heart health
– Sleep
Even short movement breaks throughout the day help reduce insulin resistance and lower inflammation.
Dr. Sarthak recommends, “You don’t need extreme workouts. What you need is daily movement that your body can sustain. Consistency beats intensity—every time.”
Sleep Is Non-Negotiable (It’s Not Laziness)
You might treat sleep as optional—something to sacrifice for productivity. But that poor sleep quietly undermines nearly every system in the body.
Chronic sleep deprivation is linked to:
– Weight gain and hormonal imbalance
– Reduced immunity
– Poor blood sugar regulation
– Mood disorders and burnout
– Increased risk of heart disease
Dr. Chakravarthy states that he noticed many patients complaining of fatigue, low motivation, or stubborn weight gain are actually suffering from chronic sleep debt. What can help is a proper 7–8 hours of night sleep daily. Additionally, maintaining a fixed sleep schedule, reducing screen time at night, and creating a calm, dark sleep environment are also beneficial. Sleep is not just rest – it’s the time your body repairs.
Eat Simply, Not Perfectly
Nutrition confusion is everywhere—low carb, keto, intermittent fasting, detox diets. However, doctors are increasingly recommending a simpler, more sustainable approach. According to Dr. Chakravarthy, nutrition works best when it’s realistic, not restrictive.
Sustainable nutrition always beats fad diets. So, instead of chasing perfection, focus on:
– Protein intake
– Plenty of vegetables and fruits
– Whole foods over ultra-processed ones
Studies show that overly restrictive diets often lead to nutrient deficiencies, hormonal disruption, and rebound overeating [1]. Sustainable eating patterns, on the other hand, can improve metabolic markers over time. So, before starting any diet or routine, you should always seek medical guidance.
Hydration & Electrolyte Balance (Usually Ignored)
Many people wait until they feel thirsty—but by then, the body is already mildly dehydrated. Dr. Chakravarthy highlights that thirst is a late sign, especially in winters when, due to colder temperatures, thirst cues are often misunderstood for hunger. Even mild dehydration can lead to headaches, fatigue, poor concentration, muscle cramps, and reduced exercise performance.
Hydration is not just about water—it can also be about electrolyte balance, especially during illness or physical activity.
Simple habits to stay hydrated should include:
– Drinking water regularly throughout the day (not just when you think or feel thirsty)
– Paying attention to salt intake during sweating or illness
– Avoiding excessive caffeine without hydration
Stress Management (Daily, Small Doses)
When it comes to stress, it is no longer just “mental”—it can be physiological too. Chronic stress increases cortisol levels [2], which can:
– Raise blood pressure
– Disturb sleep
– Affects blood sugar control
– Suppress immunity
– Worsen anxiety and digestive issues
Dr. Chakravarthy stresses that “stress management doesn’t require hour-long meditation sessions. Even 5–10 minutes daily of nervous-system calming practices can make a difference.”
Other Helpful practices may include deep breathing, mindfulness, journaling, and quiet walks. Being calm is a health skill—not a personality trait.
Preventive Health Checks (Don’t Wait for Symptoms)
One of the most overlooked pillars of health is early detection. Many lifestyle-related conditions—high blood pressure, diabetes, anaemia, and vitamin deficiencies—develop silently. By the time symptoms appear, damage may already be underway. It is recommended to go for an annual preventive check, including:
– Blood pressure
– Blood sugar (HbA1c)
– Lipid profile
– Haemoglobin levels
– Vitamin D and B12
Early detection allows people to make lifestyle corrections, avoiding medication altogether. Just remember, prevention is always cheaper than treatment.
Reduce Harmful Habits (What You Remove Matters)
Health isn’t only about adding good habits—it’s also about removing harmful ones. As “what you remove matters as much as what you add,” says Dr. Sarthak.
The following are some “harmful inputs”:
– Smoking and excess alcohol
– Extreme late nights
– Ultra-processed foods
– Constant exposure to junk information and doom-scrolling
Modern research shows that doom-scrolling, irregular sleep, and constant digital stimulation can elevate stress hormones and worsen mental fatigue. Reducing these inputs gives your nervous system room to reset.
The Bigger Picture: Health Is Built Quietly
Health does not build or collapse overnight, and it doesn’t rebuild overnight either. These habits may not look dramatic, but they quietly influence your hormonal balance, energy levels, and longevity. In addition to that, these healthy habits also determine your disease risk and mental resilience. As Dr. Chakravarthy puts it, “Most people don’t need more hacks. They need fewer excuses and more consistency.”
FAQs
Q. What are 7 healthy habits for a longer life?
Regular physical activity, good sleep, balanced eating, stress management, staying hydrated, avoiding smoking/excess alcohol, and regular health check-ups. These are some of the healthy habits for a longer life.
Q. What is that one rule of habits (golden rule) everyone should keep in mind?
Start small and stay consistent—habits work when they’re repeatable, not perfect.
Q. What does the lifestyle rule 5-2-1-0 represent?
5 servings of fruits/vegetables, >2 hours of screen time, 1 hour of physical activity, and 0 sugary drinks daily.
Q. What are some of the unhealthy habits one can reduce for a healthier lifestyle?
Screens late at night, excess junk food, smoking, heavy alcohol intake, sedentary time, and chronic sleep deprivation are unhealthy habits. These habits, when reduced, can form a healthier lifestyle.
Q. What is the actual science behind habits?
Habits can form through repeated behaviour. This can be through strengthening brain neural pathways or making actions more automatic over time through cues and rewards.
Q. Will changing my lifestyle help me avoid certain diseases?
Yes, healthy habits like:
– Regular movement
– Balanced eating
– Good sleep
– Stress control
All these can lower the risk of diabetes, heart disease, obesity, and some lifestyle-related conditions.
Q. What are some of the common health tests one should keep tabs on?
Blood pressure, blood sugar (fasting/HbA1c), cholesterol, haemoglobin, thyroid levels, and basic kidney and liver function tests.
Q. Can following healthy habits daily let me achieve a healthier 2026?
Absolutely, as small, consistent habits done daily add up over time. This can lead you to better energy, fewer illnesses, and improved long-term health.
