Healthy Habits That Fit Into Real Life
The month of September typically brings a return to busy calendars and activities. As normal routines pick back up, it’s a good time to look at the everyday choices that help you feel your best both during and after the workday.
Healthy habits are easier to stick to when they work within your schedule instead of competing with it. A short walk between meetings, healthier lunchtime selections, or a steady bedtime can all support your health without requiring a major reset.
In this month’s Workday Wellness, we’re focusing on practical health habits that can fit into a regular week and still leave room for real life.
Healthy Habits By the Numbers
- In 2024, just 47.2% of U.S. adults met federal guidelines for aerobic physical activity during leisure time.*
- Adults should aim for at least 150 minutes of moderate-intensity activity each week, plus muscle-strengthening activity on at least two of those days.**
- 30.5% of U.S. adults reported sleeping less than seven hours on average in a 24-hour period.***
- 54.8% of adults said they woke up feeling well-rested most days or every day.***
- 76.2% of U.S. adults ages 18 to 64 reported having a routine checkup within the past year.****
5 Healthy Habits to Work into Your Week
1. Go Beyond “Taking a Walk”
Regular physical activity supports heart health, sleep, mood, and overall well-being. Federal guidance recommends at least 150 minutes of moderate-intensity activity each week for adults, along with muscle-strengthening activity on at least two days.** Incorporate movement
into things already on your calendar, such as turning a 1 on 1 into a walking chat or using the first or last five minutes of lunch to take time to stretch your muscles.
2. Take Some Guesswork Out of Meals
Busy days have a way of making food decisions for us.
A little planning can give you better options when a meeting runs long or lunch gets pushed later than expected. Keep practical shelf-stable options available for days when lunch gets delayed, and stock up on pre-cut produce, frozen ingredients, prepared proteins, or other time-saving options that can reduce the friction involved in putting a meal together.
3. Protect Your Sleep and Your Evenings
Sleep can get squeezed by early alarms, evening plans, or a to-do list that keeps going.
A steadier routine can make bedtime feel less negotiable. Try giving yourself a regular window to wind down and keeping wake times fairly consistent when your schedule allows. Spend the final few minutes of the workday writing tomorrow’s priorities and capturing unfinished tasks. That can provide a clear stopping point rather than carrying a mental to-do list into the evening.
4. Step Away from the Screen
Long stretches at a computer can leave your mind tired and your body stiff.
Use a break to stand, look across the room or out a window, refill your water, or walk for a few minutes. Consider taking a call standing away from the desk, read a printed document when practical, or walk to speak with a coworker rather than messaging. Additionally, turning off nonessential notifications or batching email checks where appropriate can reduce the constant attention switching required in a modern workspace.
5. Keep Preventive Care from Slipping Off the Calendar
Some of the most important health habits happen outside the daily routine.
Take a few minutes to check whether you are due for an appointment before the end of the year. A healthcare professional can help you determine which screenings or vaccines make sense based on your age, health history, and individual needs. Bring a current medication list, family-history updates, recent health changes, and questions so the appointment is more useful.
Make Healthy Habits Easier to Keep
A useful routine should support your life, not take it over. Start with a change that fits where you are now, give it enough time to become familiar, and adjust when your schedule changes.
This September, we challenge you to pay attention to the parts of your day that could use a little more healthy, habitual support. More movement, better-rested mornings, planned meals, screen breaks, or overdue preventive care may be a practical place to start. The best habit is often the one you can keep coming back to.
Sources:
* https://www.cdc.gov/nchs/data/databriefs/db555.pdf(opens in new tab)
** https://www.cdc.gov/physical-activity-basics/guidelines/index.html(opens in new tab)
*** https://www.cdc.gov/nchs/products/databriefs/db559.htm(opens in new tab)
**** https://www.cdc.gov/places/measure-definitions/prevention.html(opens in new tab)
