TikTok and social media are full of "experts" espousing advice for healthy living, but let's be real: most of them aren't exactly easy to achieve—who wants to wake up at 4:30 a.m. to work out, whip up a super- healthy breakfast and meditate all before starting work?
In terms of practical health non-negotiables, we reached out to Dr. Rigved V. Tadwalkar, MD , a board-certified consultative cardiologist at Providence Saint John’s Health Center in Santa Monica, California, who gave us his best tips for a healthy life. And guess what? You can stay in bed a little longer.
Related: 'My Cardiologist Dad Swears by This One Super-Simple Habit, and Now I Do It Every Day'
4 Non-Negotiables Everyone Should Adopt for Optimal Health
1. Regular exercise
While the ranked importance of each rule can be debatable, Dr. Tadwalkar says that moving your body is what he would consider the most crucial to being well in your entire being.
"Regular physical activity is the cornerstone of optimal health. It not only aids in weight management but also offers numerous cardiovascular benefits ," Dr. Tadwalkar tells Parade . " Exercise helps to improve blood flow and lower blood pressure. Additionally, it can improve cholesterol levels by increasing HDL, the 'good' cholesterol, while decreasing LDL, the 'bad' cholesterol. Beyond heart health, exercise is linked to a lower risk of developing chronic diseases such as diabetes and certain types of cancer."
Plus, exercising is good for your brain. "It improves mental health, reduces stress, contributes to a sense of well-being and can be a valuable social outlet," Dr. Tadwalkar explains. (You know those buddies who you occasionally fist-bump at the gym? That's great for you inside and out!)
One of the best parts of exercise for you, according to Dr. Tadwalkar, is the variety of ways you can do it—because there really is something for just about everyone.
"Physical activity can be incorporated into daily life in so many ways, whether through brisk walking, cycling, swimming or participating in organized sports," he notes. "The key is finding activities that not only fit your lifestyle, but that you also genuinely enjoy."
For example, if you try barre and hate it, don't give up on working out as a whole. Try a spin class, yoga, martial arts, cozy cardio , a recreational volleyball league or dusting off your old copy of Dance Dance Revolution . We promise there's at least one activity out there you won't hate—or, at least, that will grow on you eventually.
Related: 30 Best Workouts on YouTube
2. Eating a balanced diet
We know—you're probably sick of hearing about it, but eating well and limiting your intake of processed foods can help you live longer and just feel better.
"A well-balanced diet provides the body with essential nutrients and energy. Prioritizing whole, unprocessed foods is key," Dr. Tadwalkar advises. " Fruits , vegetables , lean proteins , whole grains and healthy fats should form the foundation for meals. These foods are rich in vitamins , minerals , fiber and antioxidants , all of which are vital for cardiovascular and overall health. Limiting processed foods, excessive sugars and unhealthy fats is equally important, in order to prevent weight gain, heart disease and other chronic conditions."
While what you eat is super important, Dr. Tadwalkar also points out that how you eat is also key to optimizing and maintaining your health.
"A balanced diet goes beyond simply choosing healthy foods—it also involves portion control and mindful eating," he points out. "Eating slowly and paying attention to hunger and fullness cues can help prevent overeating and promote a healthier relationship with food, a factor that is too commonly overlooked."
One more diet component Dr. Tadwalkar says to pay attention to is how much water you're drinking. Staying hydrated is super important to how you feel and how well your body functions, so aim to chug around eight 8-ounce glasses a day.
Related: The Amount of Water To Drink if You Want To Live to 100
3. Prioritize sleep
Screw waking up at 4:30 a.m. If you're tired, rest. "Quality sleep is often underemphasized but it plays a vital role in health," Dr. Tadwalkar told us. "Adequate sleep allows the body to repair and rejuvenate, improving both physical and mental function, including cognitive ability and mood. Lack of sleep has been increasingly linked to a variety of health problems, including an increased risk of heart disease and cardiometabolic disorders."
Of course, getting enough sleep can sometimes be easier said than done (especially when you live in times as stressful as we do and with attitudes like "you sleep, we grind" proliferating all over). There are ways to make the most of the rest you do get , though.
"Establishing a consistent sleep schedule and creating a relaxing bedtime routine is of high importance to enhance sleep quality," Dr. Tadwalkar says. "Limiting screen time before bed and creating a comfortable sleep environment is also key to ensure restorative sleep."
Related: The Most Important Habit for Sleep
4. Manage stress
Let's face it: Most of us are probably more stressed than any generations before us. It's hard out there. That said, we have to manage stress the best that we can if we want to survive, let alone thrive.
" Chronic stress can have a detrimental impact on health . It can contribute to high blood pressure, heart disease and also weakened immune function," Dr. Tadwalkar warns.
Thankfully, managing stress can actually be pretty enjoyable. "Effective stress management techniques include meditation, deep breathing and yoga. Engaging in hobbies, spending time in nature or seeking social support are also valuable strategies for alleviating stress," he adds.
And if you're still super-stressed after that? Don't panic and don't beat yourself up. Instead, reach out and ask for help. (It's a sign of strength, and don't let anyone tell you differently.)
" Developing healthy coping mechanisms for stress is a vital skill," Dr. Tadwalkar notes. "It's also important to recognize when you're feeling overwhelmed and when to seek support from friends, family or healthcare professionals."
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