A 2016 CDC study looked at how common five basic habits—or “behaviours”—clustered across U.S. adults to prevent chronic disease:
• Never smoking
• Regular physical activity
• Moderate or no alcohol
• Maintaining a healthy weight
• Getting at least 7 hours of sleep
Here’s what they found among people aged 21 and older (in 2013):
• 81.6% were nonsmokers
• 63.9% got enough sleep
• 63.1% drank moderately or not at all
• 50.4% were physically active
• Just 32.5% had a normal body mass index (BMI)
• Only 6.3% met all five healthy habits
These numbers show how elusive it is to build a full bundle of healthy habits—but also how powerful each little piece can be when it adds up.
Why This Matters for Us Over 50
Imagine you’re on the field after halftime—50+ years into the game. You’ve got wisdom, perspective, maybe some aches and creaks—but here’s the truth: small steps still matter, big time.
Here’s how:
- Never smoking—If that’s behind you, you’ve already fired a powerful arrow toward better health.
- Regular activity—Even brisk walking for 15 minutes a day adds up. Over a week, that’s real momentum.
- Moderate drinking—Cutting excess alcohol helps recover energy, stabilize mood, and shed pounds.
- Healthy weight—Aim for small, maintainable shifts: add in veggies, adjust portions.
- Sleep—Aiming for 7 hours? That’s routine regeneration for mind and body.
The study found that barely anyone does all five—but doing even a few brings you closer to a huge payoff.
At Corefit, our new Deep Health Program helps you make small changes that make a big difference.
Here’s Your Game Plan
1. Start where you are. It doesn’t have to be all five today. Add one healthy habit at a time.
2. Make it real. Could be 10-minute walks after lunch. Swap soda for water. Cut just one extra drink per night.
3. Celebrate the small wins. “Wow, I didn’t smoke all week,” or “I slept 7 hours last night.” That matters.
4. Stack healthy choices. Sleep well? You might move more tomorrow. Move more? You’ll sleep better.
5. Track your progress. Jot it down, even mentally. It reinforces what works.
6. Lean on community. Workout partners, walking buddies, or grandkids can boost motivation.
The Big Picture: Simple Steps = Major Changes
The CDC results are clear: very few people manage all five habits. But that means doing just a few puts you ahead of the game.
- Even moderate improvements—like cutting alcohol or walking regularly—shift your health trajectory.
- Every small habit supports the others. Sleep fuels activity. Activity helps sleep.
- Over time, these small wins build resilience, strength, balance, mental clarity, and genuine energy.
Final Thoughts from Your Expert Personal Trainer for boomes and seniors:
If you’re over 50, you’re already seasoned in life’s challenges. Now, here’s a fresh fact: it’s not about perfection, but consistency.
Imagine a mosaic—each healthy habit is a tiny tile. Alone, one tile isn’t a painting. Together, they create a beautiful picture.
So lace up those sneakers, refill your water, and sleep by your set bedtime—then add another healthy habit when you’re ready.
Because simple and small does add up to big, and at every age, especially now, that matters more than ever.
At Corefit, our coaching style is client-centred. We take the time to understand your goals based on your unique situation. We help you reach your goals and improve your health, one step at a time, following a road map that is tailored to you. Contact us to know more.