Abundant research shows healthy lifestyle factors protect us against serious, often disabling health problems: diabetes , high blood pressure , dementia , heart disease, strokes , cancer , and more. Clearly, taking steps toward a healthier lifestyle can make a big difference in our lives, but it can be hard to change our habits.

Below are a few tips to help you start on that path. What motivates you? Where will you find good reasons to change? Yes, studies show that being at a healthy weight and shape is associated with a longer life and lower risk of many chronic diseases. However, in my experience, only emphasizing weight or waist size isn't helpful for long-term healthy lifestyle change.

Indeed, studies have shown that focusing too much on those numbers is associated with quitting a health kick, whereas small goals related to positive actions were associated with successful long-term lifestyle change.

These activity and nutrition goals are actually recommendations of the American Heart Association, FYI! If we strive to live healthy so that we can live a long, healthy life, we have a greater chance of long-term success — which typically will result in weight and waist loss.

Healthy choices can become more automatic if you remove the "choice" part. For example, take the thinking out of every eating or activity decision by planning ahead for the week to come:.

If feeling stressed, angry, or sad is a trigger for overeating or another unhealthy activity, it's important to recognize this. Writing down triggers over the course of a week can enhance your awareness. Building better stress management habits can help you stick to a healthy lifestyle plan.

Explore condition risks here, or get the full picture on risks for heart disease and stroke. Read more. Preventing heart disease and stroke starts with healthy active lifestyles for kids and adults alike.

Donate now. Home Healthy living. Healthy living. Prevention is key Learn more about how to live a healthier lifestyle.

Eat well Learn how heart-healthy choices can help lower your risk of heart disease and stroke, whether eating at home or dining out. More on healthy eating Get moving Learn the benefits of healthy activity, and get tips on adding more exercise into your daily routine. More on staying active Maintain a healthy weight Learn the basic principles of a healthy weight and waistline — and why it matters.

More on healthy weight Stop smoking Smoking and exposure to second-hand smoke increase your risk of developing heart disease and stroke. More on how to stop smoking Manage your stress Learn to identify the things that are causing you stress so you can deal with them effectively.

More on managing your stress.

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Beyond the usual suspects for healthy resolutions. September 21, The day-to-day choices you make influence whether you maintain vitality as you age or develop life-shortening illnesses and disabling conditions like heart disease, diabetes, high blood pressure, and stroke.

Seven steps to shape your personal plan Shaping your personal plan starts with setting your first goal. Select a goal. Choose a goal that is the best fit for you. It may not be the first goal you feel you should choose. But you're much more likely to succeed if you set priorities that are compelling to you and feel attainable at present.

Ask a big question. Do I have a big dream that pairs with my goal? A big dream might be running a marathon or climbing Mt.

Kilimanjaro, wiggling back into a closet full of clothes you love, cutting back on blood pressure medication, or playing games and sports energetically with your children.

One word to the wise: if you can't articulate a big dream, don't get hung up on this step. You can still succeed in moving toward your goal through these other approaches. Pick your choice for change. Select a choice that feels like a sure bet. Do you want to eat healthier, stick to exercise, diet more effectively, ease stress?

It's best to concentrate on just one choice at a time. When a certain change fits into your life comfortably, you can then focus on the next change. Commit yourself. Make a written or verbal promise to yourself and one or two supporters you don't want to let down: your partner or child, a teacher, doctor, boss, or friends.

That will encourage you to slog through tough spots. Be explicit about the change you've chosen and why it matters to you. If it's a step toward a bigger goal, include that, too. I'm making a commitment to my health by planning to take a mindful walk, two days a week.

This is my first step to a bigger goal: doing a stress-reducing activity every day and it helps me meet another goal: getting a half-hour of exercise every day. I want to do this because I sleep better, my mood improves, and I'm more patient with family and friends when I ease the stress in my life.

Scout out easy obstacles. Maybe you'd love to try meditating, but can't imagine having the time to do it. Or perhaps your hopes for eating healthier run aground if you're hungry when you walk through the door at night, or your kitchen cabinets and refrigerator aren't well-stocked with healthy foods.

Brainstorm ways to leap over obstacles. Now think about ways to overcome those roadblocks. For example, suppose your blood glucose, also called blood sugar, is a bit high and you have a parent, brother, or sister who has type 2 diabetes.

This means you also may develop type 2 diabetes. You may find that it is easier to be physically active and eat healthy knowing that it may help control blood glucose and protect you from a serious disease. You may learn more about the benefits of changing your eating and physical activity habits from a health care professional.

This knowledge may help you take action. Look at the lists of pros and cons below. Find the items you believe are true for you. Think about factors that are important to you. If you are in the preparation stage, you are about to take action.

To get started, look at your list of pros and cons. How can you make a plan and act on it? The chart below lists common roadblocks you may face and possible solutions to overcome roadblocks as you begin to change your habits.

Think about these things as you make your plan. Once you have made up your mind to change your habits, make a plan and set goals for taking action. Here are some ideas for making your plan:. After making your plan, start setting goals for putting your plan into action.

Start with small changes. Make your future a healthy one. Remember that eating healthy, getting regular physical activity, and other healthy habits are lifelong behaviors, not one-time events.

Always keep an eye on your efforts and seek ways to deal with the planned and unplanned changes in life. Now that healthy eating and regular physical activity are part of your routine, keep things interesting, avoid slip-ups, and find ways to cope with what life throws at you.

The National Institute of Diabetes and Digestive and Kidney Diseases NIDDK and other components of the National Institutes of Health NIH conduct and support research into many diseases and conditions.

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses.

Find out if clinical trials are right for you. Clinical trials that are currently open and are recruiting can be viewed at www. This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases NIDDK , part of the National Institutes of Health.

NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts. The NIDDK would like to thank: Dr.

Carla Miller, Associate Professor, Ohio State University. English English Español. Contemplation: Are you thinking of making changes? Preparation: Have you made up your mind? Action: Have you started to make changes? Maintenance: Have you created a new routine? Clinical Trials Are you thinking about being more active?

New habits may help you look better and have more energy. Yes, studies show that being at a healthy weight and shape is associated with a longer life and lower risk of many chronic diseases.

However, in my experience, only emphasizing weight or waist size isn't helpful for long-term healthy lifestyle change. Indeed, studies have shown that focusing too much on those numbers is associated with quitting a health kick, whereas small goals related to positive actions were associated with successful long-term lifestyle change.

These activity and nutrition goals are actually recommendations of the American Heart Association, FYI! If we strive to live healthy so that we can live a long, healthy life, we have a greater chance of long-term success — which typically will result in weight and waist loss.

Healthy choices can become more automatic if you remove the "choice" part. For example, take the thinking out of every eating or activity decision by planning ahead for the week to come:. If feeling stressed, angry, or sad is a trigger for overeating or another unhealthy activity, it's important to recognize this.

Writing down triggers over the course of a week can enhance your awareness. Building better stress management habits can help you stick to a healthy lifestyle plan.