Good health is about more than treating a problem when something hurts. It’s also about the small things you do every day to help your body move, function and recover well.
In my practice, I encourage patients to take an active role in their health. How you move, the positions you spend time in, how well you sleep and recover, what you eat, and how quickly you address problems can all make a difference over time.
You don’t have to do everything perfectly. Instead, focus on a few simple habits that you can maintain throughout your life.
Here are five Healthy Habits I encourage my patients to work on.
1. Move Well
Your body was designed to move.
Walking, exercising, lifting, playing sports, gardening and simply getting out of your chair regularly can help keep your joints moving and your muscles strong.
You don’t need to become an athlete. Start with activities you enjoy and gradually do more.
A few simple ideas:
- Walk regularly.
- Strength train.
- Break up long periods of sitting.
- Work on flexibility and mobility.
- Choose activities you enjoy.
- Increase exercise gradually if you’ve been inactive.
The goal isn’t perfect fitness. It’s to make movement a regular part of your life.
Learn More:
- How to Move More Every Day: Simple Ways to Stay Active
- Move More, Hurt Less: Exercise for Chronic Low Back Pain Relief
- Why Does My Back Hurt When Sitting?
2. Better Positions
There isn’t one perfect posture. Your best position is often your next position.
Your body generally doesn’t like staying in the same position for hours at a time.
Long periods of sitting, working at a computer, looking down at a phone, driving or even standing can put unnecessary stress on your joints, nerves and muscles.
Try to:
- Change positions frequently.
- Get up and move every 30–60 minutes.
- Keep your computer screen near eye level.
- Use a supportive chair.
- Avoid spending hours looking down at your phone or tablet.
- Pay attention to how you lift, work and sleep.
Good posture isn’t about sitting perfectly straight all day.
It’s about reducing unnecessary strain and moving regularly.
Learn More:
- Better Posture Throughout the Day: Simple Ways to Reduce Stress on Your Body
- Why Does My Back Hurt When I Sit?
- Desk Setup Mistakes That Cause Headaches and Back Pain
- Chiropractic Care for Improving Posture
3. Rest & Recover
Your body needs time to recover.
Movement and exercise are important, but recovery is part of being healthy too.
Quality sleep gives your body time to rest and recover from the physical and mental demands of everyday life. Stress can also create physical tension and make it more difficult to feel and function at your best.
Try to:
- Aim for consistent, quality sleep.
- Keep a regular bedtime and wake time.
- Give yourself time to recover after strenuous activity.
- Spend time outside.
- Exercise regularly.
- Find healthy ways to manage stress.
- Make time for things and people you enjoy.
You can’t eliminate all stress from life.
The goal is to give your body opportunities to recover from it.
Learn More
- Why Rest and Recovery Matter: Give Your Body Time to Rebuild
- Tips on How to Sleep Better
- How to Manage Your Stress
- Sleep for Peak Performance
4. Fuel Well
Give your body the building blocks it needs.
Food isn’t just about calories. The foods you eat provide protein, vitamins, minerals, fats and other nutrients your body needs to function.
Most of the time, focus on nutritious, minimally processed foods such as:
- Vegetables and fruit
- Meat, fish, poultry and eggs
- Nuts and seeds
- Healthy fats
- Other whole foods that work well for you
Drink enough water, eat adequate protein and try to limit highly processed foods and excess refined sugar.
And remember – you don’t have to eat perfectly.
What you do most of the time matters much more than what you do occasionally.
Learn More
- Eat Well: Simple Ways to Fuel Your Body with Real Food
- Treating Chronic Pain with a Healthy Diet
- Daily Protein Needs for Body Repair
- Foods That Cause Inflammation: 3 Food Toxins You Should Avoid
5. Address Problems Early
Pay attention to your body and address problems before they begin interfering with the things you enjoy doing.
Your body often gives you clues when something isn’t working as well as it should. You may notice stiffness, restricted movement, an ache that keeps returning, or simply feel like something is “off.”
Pay attention when:
- Pain keeps returning.
- A problem isn’t improving.
- You’re losing mobility or strength.
- You develop numbness or tingling.
- An old injury starts bothering you again.
- Something simply doesn’t feel right.
Try not to ignore these early signs or continually work around them. A minor problem may be easier to assess and manage before it begins interfering with work, exercise, sleep or the activities you enjoy.
You also don’t have to wait until you are in pain to think about your spine and joints. Some of my patients choose to have their spine and joints checked periodically as part of taking a proactive approach to their health.
The goal isn’t to chase every little ache or discomfort. It’s simply to pay attention to your body, address problems when they arise, and take care of yourself before small issues have a chance to become bigger ones.
Learn More
- When Should You See a Chiropractor?
- When Should You Take Your Child to a Chiropractor?
- Regular Chiropractic Care: Why Some People Choose Periodic Check-ups
Help Your Body Heal Itself Naturally
Your body has a remarkable ability to adapt, recover and heal when you give it the right environment. Moving well, eating well, getting enough sleep and addressing problems early can all help support your body’s natural ability to stay healthy.
Learn More: How to Help Your Body Heal Itself Naturally
Small Changes Add Up
You don’t need to change everything tomorrow.
Choose one thing you could improve.
Walk a little more.
Get up from your desk more often.
Go to bed a little earlier.
Eat a better breakfast.
Address the shoulder that keeps bothering you instead of hoping it eventually disappears.
Then build from there.
Small changes in how you move, eat, sleep, recover and take care of yourself can add up over time.
That’s the idea behind Healthy Habits.
Not Sure Where to Start?
If you’re already a patient, ask me at your next appointment:
“What’s one thing I could work on?”
We can identify something practical based on your health, lifestyle and goals.
If you’re experiencing a new or persistent problem and would like it assessed, you can book an appointment with Dr. Dean Collins at Collins Chiropractic Health & Wellness Centre in Edmonton.
About Dr. Dean Collins
Dr. Dean Collins is an Edmonton chiropractor with over 30 years of clinical experience. Since 1995, he has helped patients of all ages improve mobility, reduce pain, and stay active through personalized chiropractic care. He practices at Collins Chiropractic Health & Wellness Centre in Edmonton, providing care for back, neck, joint, and other nerve and musculoskeletal conditions.
Learn more about Dr. Collins or book an appointment today.
To learn more about how chiropractor care can help you and your family, read Dr. Collins’ comprehensive guide to chiropractic care: Chiropractic Care for Everyone.
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