Boosting Health and Happiness Through Daily Routines
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The Importance of Consistent Routines
Establishing predictable and habitual behaviors, such as regular sleep times, is extremely beneficial for both mental and physical health.
My steadfast adherence to a set sleep schedule and daily routines often draws playful teasing from night owls and spontaneous friends. However, recent studies affirm that my predictable lifestyle choices may not be the punchline after all.
Research suggests that maintaining healthy routines can alleviate stress, elevate mood, and enhance physical well-being. Consistency in sleep patterns contributes to deeper, more restorative sleep, which in turn encourages better eating habits and increases physical activity, aiding in weight management.
Megan Edgelow, an assistant professor in health sciences at Queen’s University in Canada, notes, “Routines can be powerful tools. They can support cognitive function, boost health, and provide meaningful activities and social opportunities. Regular routines can also help individuals feel a sense of control over their daily lives and take proactive steps toward managing their health.”
Starting Early and Staying Active
The benefits of routine are evident throughout the lifespan. Young children thrive on consistent bedtimes and reliable daily activities, which promote cognitive growth and foster a sense of safety.
Recent findings published in JAMA Psychiatry reveal that older adults who wake up early and maintain an active lifestyle tend to score better on cognitive assessments and show fewer depressive symptoms, indicating higher levels of happiness.
Stephen Smagula, PhD, the lead author of the study, states, “There’s something about getting going early, staying active all day, and following a consistent routine that seems to be protective for older adults. The exciting part is that these activity patterns are within our control, meaning intentional changes to daily routines could enhance health and well-being.”
Data collected from 1,800 individuals over the age of 65 revealed four distinct activity pattern groups based on their daily movements tracked by accelerometers:
- 37.6%: Early risers active for about 15 hours daily with consistent patterns; they excelled in cognitive tests and exhibited the least depression.
- 32.6%: Maintained daily activity patterns but were active for only about 13.4 hours; they scored lower on cognitive tests and reported increased tiredness.
- 9.8%: Characterized by erratic and inconsistent activity patterns with shorter active periods; they performed poorly on cognitive tests and showed higher depression rates, including feelings of guilt and suicidal thoughts.
- 20%: Similar to the previous group but stayed up later, resulting in the worst performance on cognitive assessments and significant depressive symptoms, including sleep disturbances and suicidal ideation.
“Many older adults exhibit strong patterns: rising before 7 a.m. and staying active for about 15 hours each day,” Smagula elaborates. “These individuals tend to follow the same routine day after day, and unsurprisingly, they report higher happiness levels, reduced depression, and enhanced cognitive function.”
While the findings do not establish direct causation, they suggest a reciprocal relationship between consistent activity patterns and well-being. As supported by other research, the interplay likely creates a virtuous cycle.
“The relationship is probably bi-directional, so the good news is that simple adjustments—changes everyone can implement—can restore regular activity patterns and improve health,” Smagula adds.
A plethora of evidence reinforces this perspective. “Individuals in good health engage in highly routine health behaviors,” noted other researchers in a 2019 American Journal of Lifestyle Medicine article, emphasizing the significance of developing sustainable healthy habits for long-term wellness.
Strategies for Establishing Healthy Habits
Transforming behaviors can be challenging, but research offers insights into effective strategies.
Consistent Yet Dynamic
Contrary to popular belief, routines do not have to be monotonous and can incorporate a variety of activities. One of my favorite routines involves engaging in a challenging physical activity daily. This could range from yoga to mountain biking, jogging, or an occasional climbing gym session.
Routines can still allow for spontaneity. In fact, maintaining healthy and consistent daily habits enhances productivity, creating opportunities for unplanned enjoyment. Changing routines occasionally can also boost happiness.
I view routines as a comforting structure to rely on unless a new, exciting opportunity arises, adding joy to my day.
If you appreciate routines or wish to cultivate them, prioritize outdoor time each morning right after waking (at the same time daily). Natural light significantly influences the circadian rhythms that regulate sleep patterns. Experts recommend spending at least two hours outdoors each day, ideally in the morning, to help synchronize your body clock, enhancing your chances of falling asleep easily each night (at the same time every night!).
Incorporate at least a 22-minute walk or other moderate physical activity to elevate your heart rate. Additionally, remain as active as possible throughout the day, opting for movement instead of sedentary activities.
“While most individuals recognize the significance of good sleep and exercise, the daily or circadian patterns of activity are often overlooked,” Smagula emphasizes. “Having a purpose each morning and a fulfilling day can significantly contribute to better sleep and healthier aging.”
And of course, feel free to mix things up occasionally—just not your bedtime.
Chapter 2: Enhancing Wellness Through Healthy Routines
In the video "My Daily Routine For Happiness - YOU NEED THIS!", viewers are guided through essential daily practices that promote joy and fulfillment.
The second video titled "Healthy Habits for a Happier Life | Boost Your Well-Being Today!" discusses practical tips for adopting habits that enhance overall well-being.