One of the principles of membership at Zion HealthShare is practicing healthy habits and trying to live a balanced lifestyle. Striving for balance and health can be easier said than done. With the daily demands of taking care of our families, our homes, and our careers, our health can easily fall to the bottom of the priority list. When things like time and money are in short supply, prioritizing your health can become even more complicated.
With that in mind, we came up with a few free and simple things that anyone can start doing right now to improve their health. We believe that better health doesn’t have to be complicated or expensive.
1. Drink More Water
Drinking water seems like such a simple thing to do, but it is all too easy to get to the end of your day without having enough water.
We all know that water is one of our most basic needs, mostly because we know that prolonged water deprivation could literally kill us. But even a small reduction in our water intake can cause issues for a number of our bodily functions.
Your body is roughly 60% water. Every minute of the day, we lose some of that water by breathing, sweating, and going to the bathroom. If you do even moderate exercise, you will lose even more. If you drink or eat things that mess with your hydration balance, like alcohol, caffeine, salt, or sugar, you will need to drink more water to rebalance your body.
The Benefits of Proper Hydration
- Improved Brain Function: Studies show that even mild dehydration can impair cognitive function. Drinking enough water can help you stay sharp and focused.
- Boosted Energy Levels: Dehydration can zap your energy. Proper hydration ensures your body functions properly, keeping you feeling energized throughout the day.
- Weight Management: Water can help you feel fuller for longer, potentially aiding in weight management efforts.
How Much Water Should You Drink?
According to the Academy of Nutrition and Dietetics, women need on average 11.5 cups a day, and men on average need 15.5 cups a day. However, this is a general guideline. Individual needs can vary based on factors like activity level, climate, and overall health. Consult your doctor for information specific to your health. Some bodies will need more than others, depending on a variety of factors like age, weight, diet, and activity level. If you eat foods that have a high water content, you may be able to drink less. On the other hand, if you go on a 4-mile hike, you will need to account for the extra water you will lose with the extra activity.
How can you up your water intake? A few easy ways include:
- Replace one beverage with water—skip a soda, energy drink, or beer and have a glass of water instead
- Eat more fruits and vegetables (a strategy that will do much more for your health than just hydration)
- Set reminders to drink water throughout the day (on your phone or even an old-fashioned sticky note)
- Carry a Reusable Water Bottle: Having a water bottle readily available serves a s a constant reminder to drink
The Mayo Clinic offers some more information to learn about water consumption and health.
2. Get Some Sleep
We all know the importance of a good night’s sleep, but getting enough quality sleep can be a challenge. Sleep deprivation can negatively impact your mood, energy levels, and even physical health.
Prioritize Quality Sleep for a Refreshed You:
Getting that good rest can be complicated and frustrating. According to the Mayo Clinic, the average adult needs 7-9 hours of sleep, and if you get less than that, your body won’t forget that you missed it. If you are getting less than seven hours of sleep a night, you are at risk of much more than just irritating your loved ones with your cranky attitude. According to a study published by the National Institutes of Health (NIH), there is a long list of ways your body will respond to a lack of sleep. These various responses to losing sleep have both short- and long-term consequences. Just as consistent bad sleep can lead to long and short-term consequences, consistent good sleep can lead to several positive consequences. These can include:
- Enhanced Cognitive Function: Sleep allows your brain to consolidate memories and improve cognitive function
- Reduced Stress and Anxiety: Chronic sleep deprivation can exacerbate stress and anxiety. Getting enough sleep can help you feel calmer and more resilient
- Improved Physical Health: Sleep plays a vital role in regulating hormones that affect metabolism, heart health, and immune function
Tips for Better Sleep
- Establish a Regular Sleep Schedule: Go to bed and wake up at consistent times, even on weekends.
- Create a Relaxing Bedtime Routine: Wind down before bed with activities like reading or taking a warm bath. Avoid screens for at least an hour before sleep.
- Enhance Your Sleep Environment: Ensure your bedroom is dark, quiet, and cool.
- Try a Few Stretches Before Bed: Gravity is wearing you down and pulling on your body all day. Decompressing some of that strain may help you sleep better.
3. Move!
As Americans, we move way less than we think we do, which can contribute to various health problems. If you have a sedentary job, you may walk less than 2,000 steps before dinnertime. According to the Mayo Clinic, the average American walks around 3,000 steps a day. However, our step goal for best health practices should be around 10,000.
Start Walking Your Way to Better Health
Why should we walk? Walking is a free and accessible form of exercise that offers numerous health benefits. Walking stretches out tense muscles, boosts immunity by getting your blood circulating, and improves mood by releasing endorphins that promote happiness and reduce stress. In doing all this, walking helps reduce your risk of stroke, heart disease, breast cancer, weight gain, and joint pain. In addition, walking may even help strengthen your bones.
If you are barely getting in 3,000 steps by the time you hit the hay, 10,000 steps may seem like a huge goal right now. There’s no need to panic, you can get started by just adding a few extra steps each day. You can park a few spots further away at work or when you run errands; take a stroll after dinner; or use your dog as an excuse to get out for a few more steps. Aim for at least 30 minutes, most days of the week. You can break it down into smaller chunks, like three 10-minute walks throughout the day
Over time, as one strategy begins to work for you, try adding another. Each month, set a goal of adding a certain number of steps per day until you reach your ultimate goal of 10,000 steps.
Additional Tips to Increase Physical Activity
- Take the Stairs: Opt for the stairs instead of the elevator whenever possible
- Park Further Away: Park further away from your destination and add a short walk to your routine
- Incorporate Movement Throughout Your Day: Get up and move around every hour or so to avoid prolonged sitting
If you are skeptical about the benefits of adding a few extra steps, you should know that even 2 minutes—that’s right, 2 minutes—of walking each hour can be hugely beneficial for your health. In a study from the University of Utah School of Medicine, researchers found that a few minutes of light activity each hour added up to significant health benefits for the subjects. That’s why your activity tracker is always bugging you to stand up for a few minutes each hour, and you should listen!
Small Steps, Big Results: Make Healthy Habits Last
Starting a new routine can feel daunting, but remember, even small changes can lead to significant improvements in your overall health. Begin by incorporating just one of these tips into your routine this week. Maybe it’s adding an extra glass of water to your lunch break, taking a short walk, or doing some stretches before bed.
As you see how these small changes positively impact your energy levels, mood, and health, you’ll be motivated to add more healthy habits.
Zion HealthShare: Your Partner in a Healthy Life Journey:
At Zion HealthShare, we understand achieving good health is a journey, not a destination. That’s why we offer more than just information. We provide our members with the resources and support needed to make informed decisions about their health. Visit our website to learn more about the Zion HealthShare Community.
El contenido de este blog tiene carácter informativo, pero no debe considerarse como consejo médico. Este contenido no sustituye la atención ni la supervisión de un profesional médico calificado.
Vigente desde: March 14, 2026