What Are Healthy Daily Routines? How to Create Four That Work For Everyone
Build four powerful habits for lasting wellness.
If you’re new to Up Words for LIFE, let me explain our new focus.
It’s really simple! UWL is focusing on our outward being and how to care for it.
For several years of my life, I was morbidly obese - over 200 lbs. I didn’t eat healthily because my schedule was so demanding that my husband and I grabbed whatever was fast and easy to eat.
Finally, one day, we decided to go on a diet. We each lost 60 lbs and kept it off! Then we lost a little more.
However, I paid for the obesity. I was diagnosed with colorectal cancer, and one of the triggers is obesity. I had major surgery, lost some parts and must now eat differently.
I’m healthy and happy and able to do many things that others my age (75) can’t do. I’m also cancer free for 7 years and adhering to healthy eating habits.
DISCLAIMER - I’m not a dietitian, so my advice is based strictly on my life and what I’ve learned.
Here are four healthy habits anyone can maintain.
1 - Start Your Day Right
Get up at the same time every day.
How you wake up and start your day determines how your day goes, so start by getting up at the same time every day. I get up every day between 6 and 6:30 a.m.
Drink Water
I admit, the first thing I drink is 2 cups of coffee. It’s a life-long habit that makes me happy, but it’s followed by up to 40 ounces of water per day.
Spend a few moments in prayer, meditation or gratitude
Do it while you’re in the shower, or getting dressed for the day or whenever you can take a moment to simply be grateful that you got up today!
Start your day with a smile!
Eat a balanced breakfast and make sure you get enough protein
Protein feeds your brain, and we need to be sure we get enough. I start the day with Greek yogurt and bacon, with some sourdough toast.
2 - Move, Stretch and Wiggle
Stretch and Move
Try to walk and move as much as possible at the top of your day.
Don’t sit too long
If you sit a lot (like I do), get up every hour and move! Sitting for prolonged periods is unhealthy, and your body will talk to you.
Do movement you enjoy.
Things like yoga, cycling or walking. For me, it is walking. If I get up and go for even a short walk, I’m refreshed and smiling because I love the outdoors. If it’s only five or ten minutes, do it.
3 - Eat Healthy All Day
Eat fruits, vegetables, lean protein, and whole grains.
I use a protein supplement but also eat fruit and whole grains. I have to limit vegetables because I’m missing parts of my colon, but I can eat a few. The same goes for fruit.
Drink plenty of water.
While you’re eating - drink that water - 8 glasses a day is the norm, but do what’s best for your body. Slow down, and enjoy your food.
4 - Develop a Healthy Bedtime Routine
Turn off the blue screen 1 hour before you go to bed.
I use dark screens on my phone and read in bed because that puts me to sleep. Reading is calming.
Go to bed at the same time every night.
I’m old, so I go to bed around 8:30 p.m. However, I read and don’t go to sleep for another thirty to forty-five minutes.
Keep your bedroom cool, dark and quiet.
By implementing these simple daily routines, you’ll improve your health, mindset, and productivity—leading to a balanced, fulfilling life.
There are more healthy, but this is a Newsletter - not a book, so I will stop here.
Once you start, don’t allow anything to stop you.
What have your experiences been and what healthy habits you’ve made part of your life?
Thanks for reading, and God Bless!
© Fleda Wright-Bennie 2025. All Rights Reserved.
For the most part, my routines center around these activities as well. One thing that I do keep from my experimentation days as a young single yuppie is the cheat day that I allow for myself. I get to eat whatever I want for one day. Beyond that, I watch and record what I eat. I'm a bit overbearing when it comes to watching my family eat as two growing boys grab everything under the sun to stuff in their mouths.
I would've never guessed you went through a period of obesity, Fleda. You write so much about being out in nature, spending time spiritually aligned, and living well. All that life experience is a valuable gift. Thanks for sharing your journey!