Practices
Every stretch, habit, food and check-up Your Body Almanac recommends, in one place. Each one links back to the jobs, habits, hobbies and places that call for it.
Checkup
Ask your doctor about vitamin DYearlyIf you get little sun or few vitamin D foods, ask at your checkup whether testing or a supplement makes sense for you.
Check your blood pressureYearlyGet your blood pressure checked at least yearly from age 40, or sooner if you are at higher risk.
Check your skin for changesAs neededLook over your whole body on a regular schedule for new spots or moles that change, itch or bleed.
Get a comprehensive eye examYearlySee an optometrist or ophthalmologist every one to two years, and every year once you are 65 or at higher risk.
Get a yearly checkupYearlySee your primary care provider for preventive care, the screenings and vaccines you are due for, and questions about your health.
Get your hearing checkedYearlyAsk about a hearing test at your yearly checkup, especially if you work around noise or notice signs of hearing loss.
See the dentist regularlyYearlyGet routine dental checkups and cleanings, and brush twice a day with fluoride toothpaste in between.
Ergonomics
Bring your phone up to eye levelDailyLift your phone or tablet toward eye level instead of dropping your head to look down at it.
Check your desk setupAs neededSet chair, keyboard and screen so you can work in a relaxed, neutral posture.
Follow the 20-20-20 ruleDailyEvery 20 minutes at a screen, look at something 20 feet away for 20 seconds.
Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist.
Make long standing easierDailyUse a cushioned mat or insoles, shift your weight and take breaks when your job keeps you on your feet.
Set up your driving seatAs neededAdjust your seat before you drive so you can reach everything without straining your back, neck or arms.
Vary your grip and postureDailySwitch hands, tasks and positions so the same muscles and tendons are not loaded for hours.
Wear supportive shoesAs neededChoose shoes that fit well and suit your activity, and replace them when they wear out.
Hydration
Alternate alcohol with waterAs neededFollow each alcoholic drink with a glass of water or another non-alcoholic drink to slow your pace.
Count your standard drinksAs neededLearn what one standard drink looks like and keep a running count, because many pours hold more than one.
Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.
Eat before and while you drinkAs neededHave a real meal before your first drink and keep eating, because alcohol is absorbed faster on an empty stomach.
Have alcohol-free daysWeeklyPick several days each week when you don't drink at all, and plan what you'll do instead.
Limit sugary drinksDailySwap soda, sweet tea, energy drinks and juice drinks for water, sparkling water or unsweetened tea and coffee.
Rehydrate after drinkingAs neededDrink water before bed and the next morning, and eat a proper meal. Time is the only real fix.
Rehydrate when you sweatAs neededDrink regularly during hot work or long workouts, and add electrolytes when you sweat for more than two hours.
Mind
Make time for peopleWeeklyReach out to friends, family or neighbors each week, and build in regular shared activities.
Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step.
Spend time outdoorsDailyGet 20 to 30 minutes in a park, yard or green space most days, walking or just sitting.
Use free support to quit nicotineAs neededPair a quit plan with free coaching and approved quit medicines, which work better than willpower alone.
Movement
Build up training graduallyWeeklyRaise how often, how long and how hard you train by no more than about 10% a week.
Get 150 minutes of cardio a weekWeeklyAim for 150 minutes of moderate activity, or 75 of vigorous activity, spread across the week.
Get up and move every 30 minutesDailyBreak up long stretches of sitting with a few minutes of standing or walking.
Take a brisk daily walkDailyWalk at a pace that raises your breathing for at least 10 minutes a day, building up over time.
Use a foam rollerAs neededSlowly roll sore or stiff muscles for a few minutes after activity or long days.
Warm up before you exerciseAs neededSpend about 5 minutes moving gently before activity to get your muscles and heart ready.
Nutrition
Eat a range of colorful produceDailyGet at least five servings of vegetables and fruit a day, mixing greens, reds, oranges, citrus and beans.
Eat calcium-rich foodsDailyGet two or three calcium sources a day to support your bones, from dairy or from fortified and plant foods.
Eat fish twice a weekWeeklyGet at least 8 ounces of seafood a week, favoring fatty fish that is low in mercury.
Eat iron-rich foodsDailyInclude an iron source each day, and pair plant sources with vitamin C to absorb more.
Eat magnesium-rich foodsDailyWork a magnesium source into each meal. Many Americans fall short of the recommended amount.
Eat potassium-rich foodsDailyFill up on beans, potatoes, squash, fruit and dairy to reach the recommended amount of potassium.
Follow the four food safety stepsAs neededClean, separate, cook and chill to keep germs off your plate.
Get a reliable source of vitamin B12DailyIf you eat few or no animal foods, use B12-fortified foods every day or ask about a supplement.
Get enough thiamin (vitamin B1)DailyIf you drink regularly, make sure your diet includes enough thiamin, which alcohol makes harder to absorb.
Get vitamin D from foodDailyEat fatty fish, fortified milk and UV-exposed mushrooms so you are not relying on the sun alone.
Hit a daily fiber targetDailyWork up to 25–35 grams of fiber a day from whole grains, beans, fruit, vegetables, nuts and seeds.
Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal.
Limit ultra-processed foodDailyBuild most meals from whole or minimally processed foods, and treat packaged snacks and fast food as extras.
Protection
Check for ticksAs neededAfter time in grass or woods, check your whole body, shower within two hours and dry your clothes on high heat.
Check the air qualityAs neededLook up your local Air Quality Index before outdoor work or exercise, and scale back when it is high.
Dress in layers for the coldAs neededWear several loose layers, a hat, gloves and waterproof insulated boots, and carry spares.
Dry your ears after swimmingAs neededGet water out of your ear canals after every swim so bacteria can't settle in.
Ease into high altitudeAs neededGive your body a day or two to adjust when you move to or visit high elevation, and go easy while it does.
Keep cuts out of fresh water and mudAs neededWhere leptospirosis is common, stay out of streams, ponds and floodwater with open cuts, and keep your head above fresh water.
Look after your voiceDailySip water, rest your voice between sessions and stop shouting over noise, so a talking-heavy job doesn't wear out your vocal cords.
Moisturize and glove your handsDailyMoisturize after every hand wash and wear gloves for wet work, chores and cold weather.
Practice water safetyAs neededWear a fitted life jacket on boats, swim near others, and know the water before you go in.
Prevent kitchen cuts and burnsAs neededKeep knives sharp, cut on a steady board, and handle heat with dry mitts and turned-in handles.
Protect your hearing from loud noiseAs neededWear earplugs or earmuffs around loud noise, turn the volume down and step away when you can.
Put your phone away while drivingDailySet navigation and audio before you move, then turn on driving focus mode so the phone stays out of your hands.
Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day.
Test your home for radonAs neededRadon is invisible and odorless, so a simple test is the only way to know your level. Fix it at 4 pCi/L or higher.
Test your private well every yearYearlyIf your water comes from a private well, have it tested by a certified lab at least once a year.
Use insect repellentAs neededUse an EPA-registered repellent on exposed skin when mosquitoes or ticks are around.
Wash off lead after shootingAs neededWash your hands and face and change clothes after shooting or handling ammunition, so lead dust stays off your food and out of your home.
Wear a respirator for dust, fumes and smokeAs neededUse a properly fitted N95 or better respirator for dusty work and heavy wildfire smoke, and a cartridge respirator for gases and vapors.
Wear eye protectionAs neededPut on safety glasses, goggles or a face shield for work, chores and hobbies that throw debris, chemicals or sparks.
Wear knee pads for kneeling workAs neededCushion your knees whenever a job puts you on the floor, so the small fluid sacs in front of the kneecap don't get irritated.
Wear sun-protective clothingAs neededCover up with a wide-brimmed hat, UV-blocking sunglasses and tightly woven long sleeves when you are out in the sun.
Wear sunscreen every dayDailyPut broad-spectrum SPF 30+ on exposed skin each morning and reapply every two hours outdoors.
Wear the right protective gearAs neededPut on a well-fitted helmet and the pads, guards or mouthguard your sport calls for, every time.
Work safely at heightAs neededSet up ladders and raised platforms carefully so a slip doesn't become a fall.
Sleep
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours.
Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours.
Set a screen curfewDailyTurn off phones, laptops and TV at least 30 minutes before bed, and longer if you can.
Strength
Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back.
Do bird dogsWeeklyReach one arm and the opposite leg from hands and knees to build back and core control.
Do bodyweight squatsWeeklySit back and stand up without weights to strengthen your legs and hips for everyday lifting and stairs.
Do calf raisesWeeklyRise onto your toes to strengthen calves and ankles for standing, walking and running.
Do dead bugsWeeklyA lying core exercise that trains your trunk to stay steady while your arms and legs move.
Do glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off.
Do wall angelsDailySlide your arms up and down a wall to train the muscles that hold your shoulders and upper back upright.
Hold a plankWeeklyHold your body in a straight line on forearms and toes to strengthen your whole core.
Hold a side plankWeeklyProp yourself up on one forearm to strengthen the sides of your trunk and hips.
Practice standing on one legDailyA daily balance drill that trains your ankles, hips and reflexes.
Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week.
Train your gripWeeklySqueeze a firm ball or grip trainer to keep your hands and forearms strong.
Stretch
Do a figure-four stretchDailyCross one ankle over the other knee to stretch the outer hip and buttock.
Do cat-cowDailySlowly round and arch your back on hands and knees to move your whole spine.
Do chin tucksDailyGlide your head straight back to counter the forward-head posture that screens and desks encourage.
Do tendon glides for your handsDailyMove your fingers through five positions to help the tendons slide smoothly through the wrist.
Extend your upper back over a chairDailyGently bend your mid-back backwards over a chair to counter hours of rounding forward.
Move your ankles through their full rangeDailySimple ankle circles and point-and-flex moves to keep stiff ankles moving.
Rest in child's poseDailyA kneeling forward fold that gently stretches your back, hips and shoulders.
Stretch the sides of your neckDailySlow side tilts to loosen neck and upper-shoulder muscles that tense up at desks.
Stretch your calvesDailyA wall calf stretch for legs that stand, walk or run all day.
Stretch your chest in a doorwayDailyOpen up chest and shoulder muscles that tighten from hunching over desks, steering wheels and phones.
Stretch your hamstringsDailyA lying hamstring stretch for the backs of your thighs, which tighten with sitting and running.
Stretch your hip flexorsDailyA kneeling lunge stretch for the muscles at the front of your hip, which tighten when you sit for long stretches.
Stretch your quadsDailyA standing stretch for the front of your thighs.
Stretch your wrists and forearmsDailyGentle wrist flexor and extensor stretches for hands that type, grip or tap all day.