101 Everyday Lifestyle Wellness Tips
Updated: Oct 19
101 Everyday Lifestyle Wellness Tips
Choose one or two manageable ideas from these 101 everyday habits. The list offers options for movement, food, rest and daily routines; it is not a treatment plan or a checklist everyone must complete.
Comfort and Movement
1. Pay attention to your posture, especially when you sit at your computer.
2. Choose pillows and a sleep position that feel comfortable for your neck.
3. Remove your wallet from your back pocket, when you sit down.
4. Routinely alternate shoulders when you carry a purse, better yet, use a backpack.
5. Adjust your car seat for comfort and safe access to the controls.
6. Use luggage that has wheels.
7. Choose comfortable, well-fitting footwear; inserts are optional and should fit a specific need.
8. Use a headset when you speak on the phone.
9. Routinely alternate the sides of your body that you carry your children on.
10. Don’t sit in one place for extended periods, without standing up and stretching.
11. Be aware of repetitive motions and repetitive postures; maintain variety in movement.
12. Notice persistent or changing pain and seek assessment when needed.
13. Be comfortable when you sit and when you sleep.
14. Choose a manageable load, keep it close and ask for help with heavy lifting.
15. Vary your head and neck position during screen use.
16. Strengthen your core muscles around your stomach, waist and back.
17. Choose stable seating that supports your task; an exercise ball is not necessary.
18. Seek an appropriate assessment if back or neck symptoms limit daily activity.
19. Do not ignore chronic headaches, neck pain or back pain; ask about the diagnosis and treatment options.
20. Spinal alignment alone does not determine health; aim for comfortable movement and useful function.
Exercise
21. Take the stairs when they are safe and appropriate for your ability.
22. Park at the far end of the parking lot
23. Go for a walk when you wake up in the morning, at lunchtime or after dinner.
24. Meet with friends and go for a hike on a nature trail.
25. Ask a qualified exercise professional for guidance when it would help you start safely.
26. Vary your workout routine.
27. Sweat, strengthen and stretch throughout your week.
28. Ride your bicycle instead of driving, when you can.
29. Work out with an exercise buddy and make it a routine.
30. Listen to inspiring music and workout to the rhythm.
31. Learn a new sport, like tennis, golf or swimming.
32. Take a few lessons to improve your skills at your favorite sport.
33. If you exercise while watching television, use a clear, safe area and keep attention on the equipment.
34. Use a cordless phone and headset, so you can walk around when on the phone.
35. When traveling, choose safe activity that fits your ability and available space.
36. Walk part of a golf course when that suits your ability and conditions.
37. Don’t like to call it exercise, call it dancing or recreation?
38. Sign yourself up for an event like a walk, run or triathlon, and then train for it.
39. Schedule your exercise like it’s an important meeting, because it is.
40. If you already care for a dog, a suitable walk can be part of your routine; pet ownership is a separate commitment.
Nutrition
41. Eat more fruits and vegetables.
42. Choose meal timing that fits your needs rather than assuming everyone must eat more often.
43. Prepare healthy meals to be eaten throughout the week.
44. Learn to enjoy shopping for fresh produce.
45. Keep a journal of your favorite recipes.
46. Make sure you can get healthy foods where you work.
47. Drink according to your needs and medical advice; a fixed eight-glass target is not right for everyone.
48. Take a healthy cooking class.
49. Plan ahead; make sure you have enough healthy snacks for your day.
50. Take turns with coworkers to bring in something new and healthy.
51. Make sure your kids learn healthy eating habits from an early age.
52. Ask a clinician or pharmacist whether a supplement is needed and safe for you.
53. Tell your clinician or pharmacist about supplements and check interactions with prescribed medicines.
54. Make eating well, fun.
55. Enjoy the experience of eating food, instead of just mindlessly putting it in your mouth.
56. Learn about heart healthy fats and ensure you have a sufficient intake.
57. Understand the nutritional value of your favorite foods.
58. Share your favorite healthy foods and snacks with others.
59. Try a new nutritious food or recipe that fits your taste and budget.
60. Use hunger, fullness and nutritional needs to guide portions without pressure to clean the plate.
Healthy Thinking
61. Create an affirmation and say it daily.
62. Enjoy the silence.
63. Get clear on your values and make sure that your actions and values are in alignment.
64. Love yourself.
65. Be generous.
66. Seek out mentors.
67. Be a mentor.
68. Practice supportive self-talk without pressuring yourself to feel positive.
69. Understand the relationship between your mind and your body.
70. Relax more.
71. Try slow, comfortable breathing; stop if it makes you dizzy or distressed.
72. Use your mind to relax your body.
73. Listen to soothing sounds.
74. Be inspired.
75. Be inspiring.
76. Make having great relationships with others, your personal goal.
77. Respect yourself by speaking nicely to yourself.
78. Smile often.
79. Feed your mind with good nourishment by reading things that you enjoy and inspire you.
80. You cannot control every response to stress. Practice coping skills and seek support when needed.
Healthy Habits
81. Decide what habit you want to create in your life.
82. Choose one small action that fits a health goal you care about.
83. Allow rest and flexibility as you work on a habit.
84. Stop smoking cigarettes.
85. Consider reducing frequently consumed sources of added sugar.
86. Reduce the amount of television you watch.
87. Wear your seatbelt
88. Make sure to have plenty of love in your life.
89. Take part in your community in a way that is meaningful to you.
90. Do random acts of kindness.
91. Make time for activities you enjoy, while recognizing that difficult emotions are normal.
92. Make time for self-care you find helpful; adjustments and massage are optional, not universal health requirements.
93. Learn new things everyday.
94. Visualize making your dreams come true.
95. Volunteer to help others.
96. Write in your success journal
97. Meditate
98. Get adequate rest and sleep.
99. Make it a habit to do things that bring you joy in life.
100. Be kind, to yourself and others.
101. Get in the habit of loving your life!
Choose a few habits that fit your life. Progress does not require perfect health or a perfect routine.
These ideas are optional starting points. Adapt them for disability, pregnancy, chronic illness or recovery from injury. Seek appropriate care for new or persistent symptoms.
The office is at 136 Waynesville Plaza, Suite 1, Waynesville, NC 28786. General wellness tips do not replace medical prevention or treatment.
Further reading: CDC adult physical activity guidance; OSHA computer workstation guidance
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