In today’s fast-paced world, the goal of staying healthy can fall by the wayside. Being bogged down by work-related stress or managing a full household can take precedence over following a healthy lifestyle. However unrealistic it may seem right now, it’s not impossible. There is a way to keep both your mind and body in tip-top shape—it starts with adopting simple good habits into our daily routines.

Starting a daily healthy routine isn’t just a commitment to a set of habits; it’s an investment in your physical and mental well-being. It’s a chance to make a change and operate at peak form.

The good news is committing to a healthy routine becomes easier over time. Start simple and build a routine that complements your life–that's the key to long-term success.

Are you ready? Here are seven simple things you can do every day for a better, healthier you:

Sitting at your desk all day isn’t great for one’s posture. In fact, a study showed that prolonged sitting with a slumped posture could increase the risk of experiencing lower back pain.

Give yourself a break every few minutes to stand up, walk, and give your eyes and back a break. Allow yourself to grab a glass of water or coffee, or even better, get some sunshine.

Take the time to stretch daily to keep the body limber and injury-free. Think of your body as a car engine: the longer it is idle, the more difficult it is to operate.

Warm up the body daily with gentle stretching—you can start by interlocking your fingers then stretching your arms above your head to relieve tension in your back. To reset your posture, you could also try gentle spinal twists.

Staying hydrated could make a big difference to your overall health.

A study published in the National Library of Medicine revealed that drinking an adequate amount of water improves sleep quality, cognition, mood and digestion. To stay hydrated, women should make an effort to drink at least 11 cups of water daily, while men should drink 16 cups.

Whether you've got household help or not, performing daily chores could have a significant impact on your health. Research shows that doing regular housework is linked to sharper memory, longer attention span, and strength. You don’t have to mop the entire living room floor — it could be as simple as making your bed every morning, washing dishes after you’ve eaten, or folding laundry.

While exercise is a great addition to your daily routine, it could prove to be futile without a healthy diet. Adding more servings of fruit and vegetables to your meals means more chances to get more vitamins and minerals into your system. They are also a great source of dietary fiber, which helps you maintain a healthy gut and aids digestion.

Skip unhealthy food options and choose your carbohydrates wisely. Refined carbohydrates or bad carbs, which include white bread and sugary treats, raise your blood sugar levels quickly. It can also make you hungry fast, which could result in overeating.

Opt for good carbs made of high fiber and whole grains. Brown rice, multigrain bread and oatmeal are all great examples of better carb options and will keep you satiated longer.

Fitness professionals often talk about the wonders of protein, and rightfully so. This super nutrient appeases hunger while keeping your muscles and calories in check.

Aim to add at least one serving of protein per day. Animal protein—like eggs, dairy, fish, poultry, or red meat—offers more amino acids and is more easily absorbed by the body compared to other foods. Dairy products, nuts, beans and peanut butter are also good sources of protein.

Whether it’s a quick workout video or a stroll in the park, you only need a minimum of 15 minutes daily for movement. Many of us spend most of our time sitting down, which is why it is important to find ways to move. Carve out time in your day, especially for movement, and you’ll feel recharged and ready to go on with your day.

If you want to feel your best, you’ll need to try to get enough rest. Experts recommend 6 to 10 hours of sleep per night.

One way to get started is to put away your mobile devices at least one hour before bedtime. Staying up late to respond to texts or emails, binging a TV show or playing video games is easy to do when your mobile phone is within reach. By keeping your phone away, winding down when it’s time to sleep will be less arduous.

Some people have their mornings down to a science. They have their daily routines, and they stick to them, which sets them up for success. But for those who find it challenging, it’s all about understanding one’s behavior, stress levels, and how to “hack” oneself.

The more you understand yourself, the easier it will be to make changes and follow through. It’s all about finding the right routine that works best for you and your lifestyle so implementing these new healthy habits every day won’t be a stretch. Here’s how to get started:

Start by understanding your goals. Whether it’s weight loss or maintaining overall health and fitness, having clarity on your priorities will guide your routine.

Think about how much time you can dedicate to your healthy lifestyle. Take stock of your existing commitments, work hours, and other obligations that shape your day. This awareness forms the foundation for a realistic routine. Don’t forget to allow flexibility in your routine to accommodate any unexpected events or changes in priorities.

Break your health goals into smaller, more manageable ones. This makes them more achievable and less overwhelming. For example, if you’re just starting on your health and wellness journey, perhaps joining a marathon might be too much. Why not settle for brisk walking for 30 minutes instead?

Building a routine takes time and effort, which is why consistency is key. Keep at your routine for a few weeks so it becomes a natural part of your daily life.

Acknowledge your achievements, no matter how small. This reinforces positive habits and motivates you to stay committed. With AIA Vitality, it’s easy to stay motivated — you get rewards for all your healthy wins! Reach out to an AIA Life Planner to know more about how you can push yourself to get fit and healthier!

Having a strong support system can give you the encouragement you need, especially during challenging times.

A little discipline and dedication can go a long way in developing healthy lifestyle habits. By adding these simple, healthy tips to your routine, you’re well on your way to a healthier, better you.