1.Exercise 30 minutes every day. Especially if you don’t do much movement while working, it’s essential that you get some daily exercise. 30 minutes every day are the minimum recommended for optimal health.
2.Eat breakfast every day. Breakfast is the more important meal of the day, yet so many people skip it. Personally, I like to eat a couple of toasts in the morning along with a fruit beverage.
3.Sleep 8 hours. Sleep deprivation is never a good idea. You may think that you are gaining time by sleeping less, when in reality you are only gaining stress and tiredness. 8 hours are a good number of hours for most people, along with an optional 20 minutes nap after lunch.
4.Avoid snacking between meals. Snacking between meals is the best way to gain weight. If you are hungry, eat something concrete. Otherwise don’t. Update: for clarification, I mean don’t eat junk food between meals, but eating real food it’s ok.
5.Eat five portions of fruits and vegetables every day. Our body and brain loves getting vegetables and fruit, so I highly recommend eating as much of them as possible. Five portions is the dose that’s usually recommended by many health associations.
6.Eat fish. Fish is rich of omega 3 and other healthy elements. At least one meal per week of fish should be enough for getting all these nutrients.
7.Drink one glass of water when you wake up. When you wake up, your body is dehydrated and needs liquid. Make the habit of drinking one glass of water after you wake up in the morning. Also, drink more during the day.
8.Avoid soda. Soda is often one of the most unhealthy beverage you can find. Limit your consumption of soda as much as possible and you’re body will be grateful for that.
9.Keep your body clean. I don’t advise spending your day in front of the mirror, but a minimum of personal care does never hurt.
10.If you smoke, stop it. There’s no reason to smoke anymore, and quitting is possible.
11.If you drink, stop it. Same as above. Don’t think that alcohol will solve your problems. It never does. The only exception is one glass of wine per day during meals.
12.Take the stairs. This is just a hack that forces you to do a minimum of exercise. Instead of taking the elevator, take the stairs.