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Top 100 Evidence-Based Lifestyle Tips

Do at least 150 min/week of moderate aerobic activity.
Add vigorous activity when appropriate.
Strength train 2–3× per week.
Train all major muscle groups.
Include balance training.
Include flexibility & mobility exercises.
Walk daily, even short distances.
Take movement breaks every 30–60 minutes.
Use stairs whenever possible.
Do functional exercises (squats, carries).
Stretch after workouts.
Reduce total sitting time.
Try low-impact activities.
Exercise outdoors often.
Track steps/activity.
Join group exercise.
Maintain active hobbies.
Practice good posture.
Train core strength.
Include incidental exercise.

Eat mostly whole foods.
Prioritize fruits and vegetables.
Consume adequate protein daily.
Choose lean protein sources.
Include omega-3 rich foods.
Limit added sugars.
Avoid ultra-processed foods.
Choose whole grains.
Include legumes often.
Use healthy cooking methods.
Eat healthy fats.
Limit saturated fats.
Stay hydrated.
Eat mindfully.
Avoid emotional eating.
Include probiotic foods.
Include prebiotic fibers.
Cook more at home.
Plan meals ahead.
Keep portions balanced.

Ensure adequate vitamin D.
Maintain sufficient calcium intake.
Eat magnesium-rich foods.
Get enough vitamin B12.
Maintain iron intake.
Eat zinc-rich foods.
Consume potassium-rich foods.
Avoid unnecessary supplements.
Use multivitamins only when needed.
Consult clinicians before supplements.

Get 7–9 hours of sleep.
Keep a regular sleep schedule.
Limit screens before bed.
Keep your bedroom cool and dark.
Avoid late meals.
Limit caffeine after noon.
Create a bedtime routine.
Avoid alcohol before bed.
Use bed only for sleep.
Treat sleep disorders early.

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