Living a healthier life does not usually require extreme diets, expensive supplements or complicated routines.
The habits that make the biggest difference are often much simpler: eating well, moving regularly, sleeping enough, avoiding tobacco, limiting alcohol, monitoring important health risks and looking after your mental and social wellbeing.
What matters most is consistency.
A healthy lifestyle is not about doing everything perfectly. It is about making everyday choices that reduce your risk of disease and help you function better physically and mentally.
Here are 10 evidence-based health habits worth prioritising.
1. Build Your Diet Around Nutritious, Minimally Processed Foods
A healthy diet does not need to follow one specific meal plan.
According to the World Health Organization, healthy diets should be based on four broad principles:
adequacy;
balance;
moderation; and
diversity.
For most people, this means eating a variety of:
vegetables;
fruits;
beans and other legumes;
whole grains;
nuts and seeds;
fish;
eggs;
lean meat where consumed;
appropriate dairy products or alternatives.
WHO recommends that people older than 10 years aim for at least 400 grams of fruits and vegetables per day.
That does not mean you need expensive imported foods.
In Nigeria, nutritious choices can include foods such as:
beans;
moi-moi;
vegetables;
okra;
garden eggs;
oranges;
pawpaw;
watermelon;
bananas;
yam;
sweet potatoes;
millet;
maize;
brown or less-refined grains where available;
fish;
eggs;
groundnuts.
The overall pattern matters more than any single “superfood.”
WHO's January 2026 dietary guidance emphasises minimally processed foods and recommends limiting foods high in free sugars, sodium and unhealthy fats.
Watch Salt and Sugar
Too much sodium contributes to high blood pressure.
WHO recommends that adults consume less than 5 grams of salt per day, equivalent to less than about 2 grams of sodium.
Remember that salt does not only come from the salt shaker.
It can also be present in:
seasoning cubes;
packaged snacks;
processed meats;
instant noodles;
sauces;
processed foods.
Free sugars should also be limited.
Sugary drinks are an easy place to start because soft drinks, sweetened juices and other sugary beverages can add large amounts of sugar without making you feel particularly full.
2. Move Your Body Regularly
Exercise is one of the strongest lifestyle tools available for protecting health.
Regular physical activity can support:
cardiovascular health;
blood pressure control;
blood sugar regulation;
muscle strength;
bone health;
mental wellbeing;
mobility;
healthy ageing.
Adults should generally aim for at least 150 minutes of moderate-intensity aerobic activity per week or about 75 minutes of vigorous activity.
Muscle-strengthening activities should also be performed on at least two days each week.
You do not need to exercise for hours every day.
Examples of useful activity include:
brisk walking;
cycling;
swimming;
dancing;
jogging;
structured gym exercise;
resistance training;
home workouts.
If you currently do almost no exercise, start smaller.
A 15-minute walk is better than waiting for the perfect time to begin a complicated one-hour programme.
CDC guidance emphasises that some physical activity is better than none, and weekly activity can be broken into manageable sessions.
3. Include Strength Training
Cardiovascular exercise gets plenty of attention, but muscle strength matters too.
Strength training can help maintain:
muscle mass;
physical function;
bone strength;
balance;
independence as you age.
You do not necessarily need heavy barbells.
Strength exercises can include:
squats;
push-ups;
resistance bands;
dumbbell exercises;
lunges;
rows;
step-ups;
bodyweight exercises.
Try to train the major muscle groups at least twice per week as your health and fitness allow.
4. Get Enough Quality Sleep
Sleep is not wasted time.
Your body and brain use sleep for processes involving:
memory;
immune function;
emotional regulation;
metabolism;
cardiovascular health;
physical recovery.
Sleep needs vary with age.
CDC guidance recommends:
adults aged 18 to 60: 7 or more hours per night;
adults aged 61 to 64: 7 to 9 hours;
adults aged 65 and older: 7 to 8 hours.
Quality also matters.
Try to maintain a reasonably consistent sleep and wake time.
A dark, quiet and comfortable sleeping environment can help.
Limiting caffeine late in the day and avoiding prolonged screen use when it interferes with sleep may also be useful.
Persistent insomnia, loud snoring with breathing pauses, severe daytime sleepiness or other ongoing sleep problems deserve medical assessment.
5. Stay Hydrated, But Forget the “Exactly 8 Glasses” Rule
Water is essential for normal body function.
However, there is no universal rule that every adult must drink exactly eight glasses of water every day.
Fluid requirements vary according to:
body size;
activity;
temperature;
humidity;
pregnancy;
breastfeeding;
diet;
health conditions.
People living or working in hot Nigerian environments may need more fluids than someone sitting in an air-conditioned office all day.
Water is usually the best routine drink.
Other foods and drinks also contribute to total fluid intake.
A practical approach for many healthy adults is to drink regularly and respond to thirst, while paying extra attention during exercise, illness and hot weather.
People with conditions such as severe kidney disease or heart failure may sometimes need individual fluid advice rather than simply increasing water intake.
6. Do Not Smoke or Use Tobacco
Avoiding tobacco is one of the most important health decisions a person can make.
WHO's June 2026 tobacco update states that all forms of tobacco use are harmful and there is no safe level of exposure.
Tobacco contributes to:
heart disease;
stroke;
lung disease;
multiple cancers;
reduced fertility;
weakened immunity;
premature death.
Second-hand smoke is also harmful. WHO estimates that tobacco causes more than 7 million deaths each year, including more than 1.6 million deaths among non-smokers exposed to second-hand smoke.
This applies beyond cigarettes.
Other tobacco and nicotine products should not automatically be assumed to be harmless alternatives.
If you currently smoke, quitting can improve health even after years of tobacco use.
7. If You Drink Alcohol, Understand That Less Is Better
Older lifestyle advice sometimes suggested that small amounts of alcohol were beneficial.
Current evidence requires more caution.
Alcohol is associated with more than 200 diseases, injuries and health conditions, including:
liver disease;
cardiovascular disease;
several cancers;
accidents;
alcohol-use disorders;
mental-health problems.
WHO states that there is no form of alcohol consumption that is completely risk-free, and risk generally increases as consumption rises.
You do not need to start drinking alcohol for health reasons.
If you already drink, drinking less reduces exposure to alcohol-related risk.
Avoid alcohol completely in situations where it is unsafe, including:
pregnancy;
driving;
operating machinery;
when taking medicines that interact with alcohol;
when advised to abstain because of a medical condition.
8. Know Your Important Health Numbers
Feeling well does not always mean that every important health marker is normal.
Conditions such as high blood pressure can develop without obvious symptoms.
Depending on your age, sex, family history and individual risk, important health checks may include:
blood pressure;
blood glucose or diabetes screening;
cholesterol assessment;
weight and waist-related risk assessment;
cervical cancer screening;
breast-health assessment;
colorectal cancer screening;
HIV testing;
hepatitis testing;
eye examinations;
dental care;
vaccination review.
The right screening schedule is not identical for everyone.
A healthy 25-year-old and a 65-year-old with hypertension and diabetes do not need exactly the same tests.
Rather than simply booking a random “full medical check-up” every year, ask a healthcare professional which preventive services are appropriate for your age and risk profile.
9. Protect Your Mental Health
Mental health is part of health.
Persistent stress can affect:
sleep;
concentration;
relationships;
eating behaviour;
productivity;
overall quality of life.
Useful coping strategies can include:
regular physical activity;
adequate sleep;
talking with people you trust;
taking breaks from overwhelming situations;
relaxation or breathing exercises;
hobbies;
spending time outdoors;
mindfulness or prayer where personally meaningful.
But mindfulness should not be presented as a cure for every mental-health condition.
Persistent sadness, anxiety, hopelessness, panic, inability to function normally or other serious symptoms deserve appropriate professional support.
Seeking mental-health care is healthcare.
10. Maintain Strong Social Connections
Health is not only about food, exercise and medical tests.
Human relationships matter.
Regular connection with supportive family members, friends, colleagues or community groups can contribute to emotional wellbeing and resilience.
Try to maintain relationships that are:
supportive;
respectful;
safe;
reciprocal.
This may mean:
calling someone regularly;
eating meals together;
joining community activities;
participating in faith or social groups;
exercising with friends;
asking for help when needed.
Digital communication can help people stay connected, but online contact should complement rather than automatically replace meaningful human relationships when face-to-face interaction is possible.
Bonus: Protect Yourself From Preventable Disease
Another important healthy-living habit is staying up to date with appropriate vaccinations.
Vaccines are not only for children.
Depending on age, health status, occupation and location, adults may need protection against diseases such as:
influenza;
COVID-19;
hepatitis B;
tetanus;
human papillomavirus;
yellow fever;
shingles;
pneumococcal disease.
The appropriate schedule depends on national recommendations and individual circumstances.
Do You Need Supplements to Be Healthy?
Not automatically.
Supplements can be useful when someone:
has a diagnosed deficiency;
has increased nutritional requirements;
cannot obtain sufficient nutrients from food;
is pregnant or planning pregnancy and requires recommended supplementation;
has a medical condition affecting nutrient absorption.
But taking many vitamins and herbal products does not automatically make someone healthier.
Some supplements can interact with medicines, cause toxicity or provide little benefit when there is no deficiency.
Food should generally form the foundation of nutrition.
What About Maintaining a “Healthy Weight”?
Body weight can influence health, but it should not become the sole measure of whether someone is healthy.
Risk depends on many factors, including:
blood pressure;
blood sugar;
cholesterol;
physical fitness;
smoking;
sleep;
diet;
family history;
body-fat distribution.
For people with overweight or obesity, sustainable improvements in food choices, physical activity and sleep can produce meaningful health benefits even when weight loss is gradual.
Avoid crash diets and extreme restrictions promising dramatic results.
Ten Small Changes You Can Start This Week
You do not need to change everything at once.
Try something simple:
Add one serving of vegetables to your main meal.
Replace one sugary drink with water.
Walk briskly for 20 minutes.
Do two short strength sessions this week.
Set a consistent bedtime.
Check your blood pressure if you have not done so recently.
Stop exposing children or other family members to tobacco smoke.
Reduce your alcohol intake.
Call or visit someone important to you.
Schedule an overdue health or dental appointment.
Choose two or three habits first.
Once they become routine, add others.
Frequently Asked Questions
What are the most important habits for good health?
There is no single habit that guarantees health, but nutritious food, regular physical activity, adequate sleep, avoiding tobacco, reducing alcohol exposure and appropriate preventive healthcare have strong evidence behind them.
How much exercise should I get?
Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week or 75 minutes of vigorous activity, alongside muscle-strengthening activity on at least two days.
How much water should I drink?
There is no fixed amount appropriate for every person. Fluid needs vary with activity, climate, diet, body size and health status.
How many hours should adults sleep?
Most adults need at least about seven hours, although exact recommendations vary somewhat with age.
Is an annual full-body medical test necessary?
Not necessarily.
Screening should be based on age, sex, medical history and individual risk rather than ordering every available test each year.
Is alcohol good for the heart?
People should not begin drinking alcohol for health benefits. Alcohol carries health risks even at relatively low levels.
Are supplements necessary?
Not for everyone.
Some people benefit from specific supplements, but they should address an actual nutritional or medical need rather than replace a balanced diet.
The Bottom Line
Healthy living is less complicated than wellness marketing often makes it seem.
Focus on the fundamentals:
Eat a varied and nutritious diet.
Move regularly and strengthen your muscles.
Sleep enough.
Avoid tobacco.
Drink less alcohol or none.
Know your important health risks.
Take mental health seriously.
Maintain meaningful relationships.
And remember that improvement matters more than perfection.
One healthy meal will not transform your health, just as one unhealthy meal will not destroy it.
What matters is the pattern of choices you repeat over months and years.
References
World Health Organization. (2026). Healthy diet.
World Health Organization. (2026). Tobacco and nicotine.
World Health Organization. Alcohol.
World Health Organization. Guidelines on physical activity and sedentary behaviour.
Centers for Disease Control and Prevention. (2025). Adding Physical Activity as an Adult.
Centers for Disease Control and Prevention. About Sleep.
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