5 things you should start doing today to enjoy long-lasting health

5 rzeczy, które powinieneś zacząć robić już dzisiaj, aby cieszyć się długo zdrowiem

Today is World Health Day, so on this symbolic day we would like to remind about healthy habits that contribute to our physical and mental wellbeing. What we do today, our lifestyle and what we eat translate to our health in 5–10 years. Your health is nothing but the choices you make every day.

What can you start doing today to enjoy good health in 5–10 years?

  1. Get enough sleep.

In its recommendations, the National Sleep Foundation draws attention to sleep duration. According to the foundation, adults should get between seven and nine hours of sleep per day. A long-term decrease in sleep duration can lead to long-term health consequences, including an increased risk of obesity, high blood pressure and worsened wellbeing.

  1. Maintain a normal weight.

The World Health Organization (WHO) states that being overweight increases the risk of heart disease, stroke, type 2 diabetes mellitus, osteoarthritis and several cancers.

Losing weight is not a simple task, which is why many people have difficulties reaching a healthy weight. The first step is to talking to a physician, and then following a healthy diet and an exercise plan.


  1. Work out.

According to the CDC (Centers for Disease Control and Prevention), “at least 150 minutes of moderate-intensity aerobic activity per week” can reduce the risk of heart disease, stroke, type 2 diabetes mellitus and metabolic syndrome. A physically active lifestyle also reduces the risk of colon cancer and breast cancer.

  1. Do not overdo your sun exposure.

We all benefit from vitamin D, but not taking sun precautions (SPF 30 or higher) may increase the risk of skin cancer. It can also cause skin damage which will make you look older than you would like in 10 years.


  1. Turn off the TV.

A study from 2015 showed a correlation between longer time spent watching TV and a higher incidence of heart disease, cancer, COPD, diabetes, flu/pneumonia, Parkinson’s disease, liver disease and suicide. However, this does not mean you need to get rid of your TV, but you should definitely monitor the number of hours you spend in front of the TV. Instead of spending a few hours in front of the TV, take a walk outdoors.