“Health maintenance” refers to regular actions and habits that help keep your body and mind in good condition, prevent illness, and promote long-term well-being. Here’s a breakdown of the core areas of health maintenance:
1. Physical Health Maintenance
➤ Exercise
- Aim for at least 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, swimming).
- Include strength training exercises 2–3 times per week.
➤ Nutrition
- Eat a balanced diet: whole grains, lean protein, healthy fats, fruits, and vegetables.
- Limit processed foods, added sugars, and excess salt.
- Stay hydrated: ~8 glasses of water/day (depends on activity level and climate).
➤ Sleep
- Adults need 7–9 hours of quality sleep per night.
- Maintain a consistent sleep schedule.
➤ Regular Check-ups
- Annual physicals
- Screenings (e.g., cholesterol, blood pressure, cancer screenings based on age/gender)
- Dental and eye exams
2. Mental & Emotional Health
➤ Stress Management
- Practice mindfulness, meditation, or deep breathing.
- Manage workload and set healthy boundaries.
- Spend time in nature or with loved ones.
➤ Mental Health Support
- Seek therapy or counseling if needed.
- Talk openly about emotions.
- Avoid stigma around mental health treatment.
3. Avoid Harmful Habits
- Don’t smoke; avoid secondhand smoke.
- Limit alcohol (e.g., up to 1 drink/day for women, 2 for men).
- Avoid recreational drugs and misuse of prescriptions.
4. Preventive Care
- Stay up to date on vaccinations (flu, COVID-19, tetanus, etc.).
- Practice safe sex and get regular STI screenings.
- Use sunscreen and protect your skin.
5. Environmental & Social Health
- Maintain healthy relationships.
- Avoid toxic environments and people.
- Keep your home and workspace clean and safe.
Daily Health Maintenance Checklist (Quick Version)
Eat fruits & veggies Drink water Move your body Sleep well Manage stress Avoid harmful substances Check in on your mood Practice hygiene Take medications/supplements as prescribed
