7 Healthy Habits Worth Starting Before Fall
With summer starting to wind down, now is the perfect time to establish healthy habits before life gets busier. The days are still warm and sunny, but back-to-school routines, fall activities, and holiday plans will be here before you know it. Before your schedule fills up, take advantage of this opportunity to refresh your daily habits and set yourself up for a healthier season ahead.
“Remember, healthy habits don't have to be complicated to make a difference, says Michael Tarkey MD, a family medicine physician at the PIH Health Bellflower Medical Office Building. “Small, realistic changes to your daily routine can improve your health over time and are often easier to maintain than dramatic lifestyle changes.” Starting now gives those habits time to become part of your routine before the busy fall season begins.
Here are seven simple habits to start before fall arrives:
- Set a consistent sleep schedule. Summer often brings later nights and less predictable routines. As fall approaches, aim to go to bed and wake up at the same time each day. A consistent sleep schedule can improve sleep quality, boost energy, and support your overall health.
- Prioritize daily movement. If workouts have slipped off your schedule during the summer, now is a great time to get back into the habit. Experts recommend at least 150 minutes of moderate physical activity each week, along with muscle-strengthening activities at least twice weekly. Starting now makes it easier to keep exercise a priority when your calendar gets busier.
- Drink more water. Whether it is hot or not, many people do not drink enough water. Carry a reusable water bottle and sip throughout the day to support energy, digestion and overall wellness. If plain water feels boring, add fresh lemon, cucumber or berries for a little extra flavor.
- Plan meals ahead of time. Busy schedules often lead to unhealthy, last-minute food choices. Spending a little time each week planning, or even prepping, meals and snacks can help you make healthier decisions when time is limited. Keeping nutritious options on hand makes it easier to avoid relying on fast food or convenience meals.
- Spend less time sitting. Whether you are working at a desk, commuting or spending time in front of a screen, it is easy to sit for hours without realizing it. Look for simple ways to add movement throughout the day by standing during phone calls, stretching every hour, or taking short walking breaks.
- Build a daily stress-relief routine. Stress often increases as schedules become more demanding. Creating a simple routine now can help you manage those pressures later. Deep breathing, meditation, journaling, or gentle stretching, even for just five to ten minutes a day, can improve your mood and reduce tension.
- Spend time outside daily. Take advantage of the remaining days of summer by getting outside whenever you can. Fresh air and natural light encourage physical activity, help reduce stress, and support healthy sleep. Whether it is a morning walk, gardening, or relaxing at a local park, spending time outside can benefit both your physical and mental well-being.
Small changes made today can have a lasting impact tomorrow. By establishing these healthy habits, you will be better prepared to handle a busier schedule while maintaining your energy, wellness, and overall quality of life.
To learn more about Doctor Tarkey, visit his PIH Health Physician Profile
Michael Tarkey MD
Michael Tarkey MD is a family medicine doctor with a subspecialty in chronic disease management and addiction medicine. Dr. Tarkey chose to go into medicine because he had a passion for teaching, biology, and community work. Medicine was an excellent way for him to combine all of his passions into a meaningful career. Family medicine requires a broad knowledge base as the foundation for providing healthcare to the whole community. Dr. Tarkey believes that when he sees a patient in the context of their community and family, he can more fully address their needs. Dr. Tarkey completed a two-year fellowship in academic medicine to learn how to be a better educator and researcher within medicine and he also completed his Masters degree in healthcare administration. He enjoys getting to know his patients and their families over time, as well as seeing patients grow their knowledge and confidence about their health. Coming from an academic background, he values being up to date in his field and the latest research. Having bilingual language skills allows him to bring different cultural perspective to his practice. Dr. Tarkey grew up in the Midwest and moved to Southern California in 2023. He loves the outdoors and is an avid rock climber and backpacker.
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