Make these 4 healthy habits part of your daily routine for long-term health and fitness

Health benefits of walking: A brisk walk, yoga session, or 30 minutes of any moderate activity, five times a week, helps improve circulation, strengthens muscles and joints, and boosts endorphins (Image: Canva)

Do you live your everyday life waiting for the weekend, so that you can relax and take a break? Everyday deadlines, frugal meals, and busy schedules, all keep you busy throughout the week and makes your health take a backseat. Nevertheless, a few small tweaks to your routine could make a big difference in how you feel every day and how you age over time.

Long-term well-being isn’t about overnight changes. It’s about consistent, mindful choices, says Dr Usha Chennuru, Medical Head, Cipla Health Limited. “Wellness isn’t just about avoiding illness, it’s about living fully, with strength, clarity, and balance. Our daily habits influence everything from our immunity to our energy levels and even our mood,” she says.

According to Dr Chennuru, the key to sustainable health lies in simple, consistent practices. “When we commit to even the most basic wellness habits, the long-term payoff is significant,” she adds.

Also read | 25 healthy habits to supercharge your fitness, health in 2025

Oral Rehydration Solutions (ORS), a simple mix of water, sugar, and salts, restores hydration more effectively than plain water, especially during periods of high fluid loss (Image: Canva)

Here are 4 easy habits, suggested by Dr Chennuru, that can help you take control of your health and feel better, inside and out:

• Stay hydrated the right way: Water does more than quench your thirst, it supports digestion, circulation, detoxification, and even brain function. “Yet many fall short of the recommended 2–2.5 litres a day. And in hotter months or after physical activity, you lose water and also the  essential electrolytes. That’s where WHO-recommended Oral Rehydration Solutions (ORS) can help. This simple mix of water, sugar, and salts restores hydration more effectively than plain water, especially during periods of high fluid loss. Staying hydrated helps your body work smarter and keeps fatigue at bay,” Dr Chennuru says.

• Eat a balanced diet and include veggies, protein, and carbs: A well-balanced diet is your body’s best fuel. Vegetables are packed with fibre, vitamins, and antioxidants that strengthen immunity and aid digestion. Dr Chennuru suggests, “Leafy greens provide iron, orange veggies like carrots offer beta-carotene, and cruciferous vegetables like broccoli help cellular repair. Don’t forget lean proteins and whole carbs, together, they stabilise blood sugar and keep energy levels consistent. The more variety and color on your plate, the better for your health.”

• Move daily to strengthen your body and lift your mood: You don’t need a gym membership or marathon goals to benefit from exercise. “A brisk walk, yoga session, or 30 minutes of any moderate activity, five times a week, is enough to transform your physical and mental health. Movement improves circulation, strengthens muscles and joints, and boosts endorphins, the body’s natural mood elevators,” Dr Chennuru says. She adds that  even simple daily movement helps manage weight, stress, and improves sleep quality.

• Prioritise sleep: If you often sacrifice sleep for work, screen time, or late-night scrolling, change the habit now. “Quality sleep is essential to staying well. It restores the body, balances hormones, boosts immunity, and sharpens focus. Aim for 7–8 hours a night. To get there, try going to bed at the same time each night, keeping screens out of the bedroom, and creating a calming bedtime routine. Sleep is when the body does its deepest healing. “Ignoring it leads to burnout and chronic health issues,” cautions Dr Chennuru.