From zero to hero – How do you start a healthy lifestyle?

Congratulations on your decision to live a healthier lifestyle! Now that you’ve decided to start down this path, where should you begin? You don’t have to make big changes right away. Start with the little things and go from there.

Here are some of the things you can do to convert your lifestyle into a healthy lifestyle:

Drink more water

This may seem like a no-brainer, but you may not be drinking enough water during the day. You may drink water when you’re thirsty, but that’s not enough. The daily recommended amount to drink depends on several factors, including physical activity, diet, gender and weight. A rough recommendation is to drink between 30-40 ml of water per kg of body weight. Most of the time, people think they are drinking enough. Work out how much fluid you drank today. Was it enough?

Seek sufficient rest and sleep

Just because you can function reasonably throughout the day, even though you only slept 4 hours, doesn’t necessarily mean it’s healthy. For optimal brain and body function, you should sleep between 7 and 9 hours every night. That means you should avoid watching your favorite shows late at night during the week. Go to bed at a reasonable time so you have enough sleep and energy to complete your tasks during the day.

Exercise whenever you can

You don’t have to sign up for a gym membership or buy fitness equipment for home right away. Start being more active every day! More walking, more stairs… You can do easy exercises to start with and move on to more challenging exercises when you are ready.

For example, you can start with 30-60 minutes of walking, jogging, or biking in your neighborhood every day, or just do yoga at home.

Need simple instructions and a little more motivation? You can now find many good fitness and video tutorials on the internet that will get you started easily.

Eat vegetables and fruits, colorful like a rainbow

You’ve probably been taught to eat lots of green leafy vegetables, and that’s fine. However, if you want to get the most nutrients and vitamins, you should eat as many different colored fruits and vegetables as possible. For example, you’ll get plenty of vitamins and minerals from different colored peppers, eggplant, tomatoes, bananas, oranges, and more.

Avoid negative interactions

Your physical health isn’t the only thing you need to pay attention to. It’s also important to take care of your mental health. You can’t avoid all negative interactions, but you can avoid putting yourself in those situations on purpose. For example, if you stumble across a post on social media that you don’t agree with, you can simply ignore it. Get more involved with stress management and try to reduce your mental stress. Exercising, socializing and meditating are good ways to balance your mind and reduce stress.

Positive thinking – Learn to be less negative.

Negative thinking takes a lot of energy and power. Try to be more positive and think more positively about yourself. For example, if you’re sitting in your living room right now and notice negative thoughts creeping into your head, try autogenic training or meditation. Turn on some calm music or a guided meditation on Spotifiy, focus and calm down. This can help you relax and think a little more positively.


These are just some of the basic things you can do to live a healthier lifestyle. As small as these changes may be, they are a good starting point to get started. Just start and think positively – this is often the best way to make an improvement.

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Public Health Portal of Austria

Mayo Cliniic, Nutrition and healthy eating