Here are the 10 healthy habits for students. Living healthier isn’t about quick fixes; it’s about sustainable daily habits. In fact, large studies show that people who follow a few “low-risk” habits (a healthy diet, daily exercise, normal body weight, no smoking, and moderate alcohol) live far longer than those who don’t. For example, middle-aged adults who kept all five of these habits lived on average 10–14 years longer than those with none.
Even one good habit adds years to your life. And those extra years tend to be healthier: people with at least four of the five habits spent about a decade more without chronic disease
Here are the 10 science backed habits – with benefits and tips – that can help busy beginners and working adults get fit and stay healthy.
1. Eat Plenty of Plants and Whole Foods
Eating a balanced diet rich in fruits, vegetables, whole grains, nuts and seeds is a cornerstone of health. Diets high in plant foods (and healthy fats like olive oil) and low in processed meats, sugar, and fried foods are linked to lower body weight, better heart health and longer life. In practice, “eating mostly plants” means filling half your plate with colorful veggies and fruits, choosing whole grains (brown rice, oats) instead of white bread, and snacking on nuts or berries. Benefits of this habit include improved energy, easier weight control, and reduced risk of diabetes and heart disease.
Tip: Start by adding one extra vegetable or fruit to each meal. Swap sugary drinks or desserts for water and fresh fruit. Plan snacks (e.g. carrot sticks and hummus) and batch-cook healthy meals on weekends to save time on busy days. Aim to “eat the rainbow” over the day to cover a variety of nutrients.
2. Stay Hydrated Every Day
Water is your body’s lifeblood – cells, organs and joints all depend on it. Drinking enough water each day helps remove waste, regulate temperature, cushion joints and keep your mood and energy up. Even mild dehydration can sap your strength and focus. . Most guidelines suggest about 11–15 cups (2.7–3.7 liters) of total fluid (water, tea, soups) daily for women and men, respectively. Benefits of good hydration include better workout performance, clearer thinking, and easier digestion.
Tip: Carry a reusable water bottle and sip regularly. Drink a glass of water before each meal. Flavor plain water with lemon, cucumber, or mint if you like. Remember that coffee and tea also count (in moderate amounts), but sugary sodas or juices will hydrate you with extra calories.
3. Get Regular Aerobic Exercise Exercise
Boosts your health on many fronts. Aim for at least 150 minutes per week of moderate activity (brisk walking, biking, swimming) or 75 minutes of vigorous activity, as recommended by health experts. That’s roughly 30 minutes a day, five days a week. . Even shorter bouts help: a Harvard analysis noted that just 10 minutes of movement per day already shows health benefit. Regular aerobic exercise improves cardiovascular fitness, lowers blood pressure, helps control weight, and even ups your “feel-good” brain chemicals. For example, physical activity triggers endorphins (the brain’s natural mood lifters) and reduces stress hormones. People who exercise a few times a week report better mood, reduced anxiety, and more confidence – and they sleep better, too
Tip: Pick activities you enjoy: walking on your lunch break, dancing at home, or taking a beginner’s yoga or Zumba class. Make exercise part of your routine by scheduling it (put it on your calendar) and treating it like any appointment. Even doing housework, gardening or taking the stairs counts. Aim to stand up and move for a few minutes every hour if you have a desk job.
4. Do Strength Training at Least Twice a Week
Regular strength (resistance) training – lifting weights, using resistance bands, or doing body-weight exercises (push-ups, squats, lunges) – builds muscle and bone strength. It’s especially important as we age, since muscle mass naturally declines. (Typical strength exercises include lifting dumbbells, doing push-ups or even heavy gardening.) Benefits include stronger muscles, better balance, and a faster metabolism (so you burn more calories at rest). Even light weights or body-weight workouts work wonders over time.
Tip: Don’t worry about bulky muscles – focus on tone and strength. You can use household items (water bottles, cans) for weights. Do simple routines: e.g. 2 sets of 8–12 push-ups or chair squats, 2–3 times a week. If you have access to a gym, try guided weight machines or classes. Always use proper form (or start with a trainer/coach) or online trainer to avoid injury.
5. Sleep 7–9 Hours a Night
A good night’s sleep is essential for health and fitness. Quality sleep lets your body repair muscles, process hormones, boost immunity, and refresh your mind. Most adults feel best with about 7–9 hours each night. Lack of sleep is linked to weight gain, higher stress, poor concentration, and higher risk of diabetes and heart disease. Experts recommend a consistent sleep schedule (same bedtime and wake time daily) and creating a restful environment (cool, dark, quiet room). Proper sleep hygiene – like avoiding screens and caffeine before bed, and winding down with a relaxing routine – makes falling asleep easier.
Tip: Aim for a bedtime that gives you 7–9 hours before you must wake up. Turn off electronics 30–60 minutes before bed and dim the lights. Try a relaxing ritual: a warm shower, light reading or stretching, deep breathing or meditation. Avoid heavy meals and alcohol late at night (alcohol fragments sleep and suppresses restorative deep REM sleep.
6. Limit Processed Foods and Sugary Drinks
Highly processed snacks and sugary beverages are often high in empty calories and low in nutrition. Swap them with whole foods like fruits, nuts, and homemade smoothies. Gradually replacing junk food with nourishing alternatives can make a huge difference.
7. Manage Stress Through Relaxation Techniques
Chronic stress can wreak havoc on your health. Techniques like deep breathing, yoga, journaling, or simply spending time in nature can help calm the mind and restore balance. Even 10 minutes a day can reduce cortisol levels.
8. Build a Consistent Routine
Having a structured daily routine helps you stick to healthy habits. Whether it’s scheduling workouts, meal prepping, or blocking out time for self-care, consistency creates momentum and long-term results.
9. Practice Mindful Eating
Mindful eating means paying attention to your food—its taste, texture, and how it makes you feel. This can prevent overeating and improve digestion. Slow down, chew thoroughly, and avoid distractions like phones or TVs while eating.
10. Surround Yourself with Positive Influences
Your environment shapes your choices. Spend time with people who support your goals, join fitness communities, or follow inspiring wellness content online. Positive energy fuels motivation and accountability.
FAQ
What is the first step to becoming healthy and fit?
Start by focusing on one habit at a time—hydration, sleep, or movement are great entry points. Gradual change is more sustainable.
How long does it take to see results from these habits?
Everyone is different, but most people start noticing improvements in energy, mood, and physical health within a few weeks.
Is it necessary to go to the gym to stay fit?
Not at all. Walking, home workouts, or any physical activity you enjoy can be just as effective if done consistently.
Can small changes really make a difference?
Absolutely. Even minor tweaks to your daily routine, when done regularly, can lead to major health benefits over time.
How do I stay motivated to stick to these habits?
Set realistic goals, track your progress, and celebrate small wins. Having a support system helps too.
What should I avoid when trying to live a healthy lifestyle?
Avoid extremes—like crash diets or over-exercising. Balance, consistency, and listening to your body are key.
Conclusion
Your health is your greatest asset. By incorporating these 10 habits into your daily life, you’re laying the foundation for a healthy and fit future. Remember, progress is better than perfection. Every small step brings you closer to your goals—so start today and take charge of your wellness journey.