Reading: 15 Healthy Habits

15 Healthy Habits for Everyday Life

These habits are simple actions you can do every day to improve your health. Read the list and think about which habits you already do and which ones you want to start.

Drink enough water every day: Keep a water bottle with you and sip often.
Sleep 7–8 hours each night: Go to bed and wake up at the same time.
Eat fruits and vegetables daily: Aim for several colors on your plate.
Exercise regularly (3+ times a week): Walk, run, dance, or do yoga.
Brush your teeth twice a day: Protects your teeth and gums.
Wash your hands before eating: Prevents the spread of germs.
Take short breaks from work or study: Rest your eyes and mind.
Limit sugary snacks and drinks: Choose whole foods and water instead.
Practice good posture when sitting: Keep your back straight and shoulders relaxed.
Spend time outdoors in fresh air: Sunlight and nature can boost your mood.
Meditate or practice mindfulness: Focus on your breathing for a few minutes.
Eat a balanced breakfast every morning: Start your day with energy.
Avoid smoking and limit alcohol: Protects your lungs and liver.
Stay connected with friends and family: Healthy relationships support mental health.
Manage stress with hobbies or relaxation: Try music, reading, or gentle stretching.

Vocabulary List

Tap the speaker to hear each word. Read the definition and example.

Balanced /ˈbæl.ənst/
having the right amount of different things

A balanced breakfast includes protein, fruit, and whole grains.
Limit /ˈlɪm.ɪt/
to reduce the amount of something

Try to limit sugary drinks.
Posture /ˈpɒs.tʃər/
the way you hold your body when sitting or standing

Good posture can prevent back pain.
Mindfulness /ˈmaɪnd.fəl.nəs/
focusing on the present moment without judgment

Mindfulness can help reduce stress.
Hydrated /ˈhaɪ.dreɪ.tɪd/
having enough water in your body

Drinking water keeps you hydrated.
Routine /ruːˈtiːn/
a regular way of doing things

A sleep routine helps you rest better.
Prevent /prɪˈvent/
to stop something from happening

Washing hands helps prevent illness.
Germs /dʒɜːrmz/
tiny organisms that can cause disease

Soap kills germs on your hands.
Stretching /ˈstretʃ.ɪŋ/
moving your body to make muscles long and loose

Stretching during breaks relaxes your body.
Whole grains /hoʊl ɡreɪnz/
foods like oats, brown rice, and whole-wheat bread

Whole grains give you steady energy.
Outdoors /ˌaʊtˈdɔːrz/
outside, not in a building

Go outdoors for fresh air and sunlight.
Relationship /rɪˈleɪ.ʃən.ʃɪp/
the connection between people

Good relationships support mental health.
Moderation /ˌmɒd.əˈreɪ.ʃən/
not too much and not too little

Enjoy sweets in moderation.
Energy /ˈen.ər.dʒi/
the strength to be active and do things

Breakfast gives you energy for the day.
Post-meal /poʊst miːl/
happening after eating

A short post-meal walk helps digestion.

Comprehension Questions

Answer these questions about "15 Healthy Habits."

Which three habits do you already practice every day? Give examples.
Which habit is the most difficult for you? Why?
How can good posture help your health?
Why should you limit sugary snacks and drinks?
What are two ways to manage stress mentioned in the list?
Choose one habit and explain how you will add it to your routine this week.