EVERYDAY HEALTHY HABITS
A clear healthy-habits list for real weeks — steps and movement, strength, sleep, food, water, alcohol and smoking. Honest tips. No lifespan or bio-age predictions.
Educational only · based on WHO, CDC and NHS guidance · start with one habit
TRY IT
Pick one habit from this list and explore it in the free healthy habits planner. Prefer paper? Download the free habit tracker PDF.
THE LIST
These map to the themes in the ExtendLife planner. Pick language that fits your body and schedule — lower targets still count.
Steps are a simple proxy for everyday walking. They do not capture cycling, swimming or wheelchair use — count those separately as active minutes.
Try today: Add one short walk you already almost do (after lunch, to a farther stop). Build gradually; there is no need to chase an extreme step goal.
WHO recommends adults aim for 150–300 minutes of moderate activity a week (or 75–150 vigorous), spread across the week. Some activity is better than none.
Try today: Block a manageable 10-minute brisk walk, cycle or swim on a few days. Count 1 vigorous minute as roughly 2 moderate minutes.
Muscle-strengthening work involving major muscle groups on two or more days supports function and independence. Adapt exercises to your abilities; seated and supported versions count too, like these 5 simple exercises for seniors to do every day.
Try today: One short session of suitable resistance — bodyweight, bands or machines — and leave room for recovery.
CDC guidance for most adults is about 7 or more hours of sleep per night (ranges vary slightly by age). Quality and regularity matter as much as the clock.
Try today: Pick a wake-up time and protect 30 extra minutes for sleep before it. For a fuller list, see our healthy sleep habits guide. Persistent problems deserve a clinician’s view.
WHO recommends at least 400 g of fruit and vegetables daily for adults — roughly five 80 g portions. Variety matters; this is one part of a balanced diet, not a full diet score.
Try today: Add one portion of vegetables or whole fruit to a meal you already enjoy. Frozen and suitable canned options count.
Water, other drinks and food all contribute. Needs vary with activity, weather and health — follow any clinician-advised fluid restriction.
Try today: Keep a drink within reach and sip regularly. This is a routine check, not a contest to drink more.
Alcohol carries health risks. Counting drinking days is useful, but quantity and strength matter too. Fewer days with larger amounts may not reduce harm.
Try today: Choose one alcohol-free day this week, or reduce pour size. If you may be dependent, seek medical help before stopping suddenly.
Not smoking (and quitting if you do) is one of the strongest everyday health choices. CDC describes benefits from quitting at any age. This page does not estimate personal “years gained”.
Try today: If you smoke, contact a stop-smoking service or clinician about support — even before you set a quit date. If you do not smoke, keep that routine.
Long sitting stretches are common. Brief outdoor light and standing or walking breaks support rhythm and comfort — useful companions to steps and sleep.
Try today: Stand or walk for two minutes each hour you sit, or step outside for daylight once in the morning.
START WITH ONE
Open the free what-if planner, set today vs a small change, and see the comparison plus a population-study estimate of years — not a personal prediction. Prefer paper? Download the printable tracker.
QUICK ANSWERS
Start with one or two. Adding many at once often backfires. Use the planner to try a what-if change, then track it on paper.
Either works. Morning habits often stick because the day is less fragmented; evening wind-down supports sleep. Match the habit to a stable cue.
Download the free printable habit tracker PDF, or mark habits in a notebook. Then compare options in the ExtendLife planner.
Yes. Content is framed for adults 18+. Children and teens need age-appropriate guidance from caregivers or clinicians.
RELATED GUIDE
Consistent schedule, wind-down, light, caffeine timing and bedroom setup — eight practical tips with the same honest tone.
READ THE GUIDANCE
Sources reviewed 5 September 2026. The organizations above do not endorse this app.
KEEP GOING
Morning healthy habits · Sleep habits · Habit stacking examples · Free printable habit tracker