“Nutritious meals, regular exercise, and appropriate sleep are necessary for a strong body, just as consistent scripture study and prayer strengthen the mind and spirit.”
—President Thomas S. Monson
Here are ways that we can improve our nutrition, exercise, and sleep habits:
Nutrition
- Introduce a Balanced Diet: Consume a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Also, minimize highly processed foods high in added sugars, unhealthy fats, and sodium. Learn more about child nutrition.
- Eat Mindfully and in Moderation: Pay attention to hunger cues and eat slowly to savor your meals.
- Stay Hydrated: Proper hydration supports digestion, brain function, and energy levels.
- Avoid Harmful Substances: The Lord has instructed us to not drink coffee, tea, and alcohol and to not use tobacco and illegal drugs. We should also use prescription medications wisely and not abuse them. Find more information at “Vaping, Coffee, Tea, and Marijuana.”
Exercise
- Exercise Consistently and Regularly: Regular physical activity is beneficial no matter what age or fitness level. Shoot for at least 150 minutes of moderate exercise each week. Physical activity does not need to be strenuous or hard; just be active and enjoy a healthy lifestyle. Go for a walk, do yoga, or play a sport you enjoy. See, “Move More, Stress Less” for more information and ideas.
- Incorporate Strength Training: Include resistance exercises in your physical activities to build muscle strength and maintain bone health.
- Reduce Inactive Time: Spend less time sitting or being inactive. Take short movement breaks throughout your day. Even light-intensity activities, like standing or stretching, can offset some of the risks associated with prolonged sitting.
Sleep
- Maintain Consistent Sleep Patterns: Although sleep needs vary, aim for 7–9 hours of quality sleep each night. Also, go to bed and wake up at the same time to better regulate your body’s internal clock.
- Create a Relaxing Environment: You can make your bedroom more conducive to sleep by dimming lights, blocking outside sound, and setting a comfortable room temperature.
- Participate in Calming Activities: Do things that help you wind down, such as reading, practicing yoga, taking a warm bath, listening to soft music, or meditating.
- Limit Screen Time: Put away electronic devices (phones, television, computers) at least 30 minutes before your bedtime.
- Limit Caffeine: Avoid caffeine close to bedtime and be mindful about how much you consume throughout the day. Caffeine can interfere with falling asleep.
- Get Exposure to Natural Light: Go out into daylight as soon as possible after you wake up, even if it is just for a few minutes. Light helps our bodies know when it is time to wake up, and sunlight during the day helps regulate your sleep-wake cycle.
To learn more tips on healthier sleeping habits, see the “Six Ways to Get Your ZZZs.”
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