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How to Support a Healthy Routine Year-Round

Mother and child washing hands by sink

Following a healthy routine may seem like a good idea, but it’s often hard to stay fully committed to one. Keeping up with a daily healthy routine can be tough when you’re juggling work, personal matters and other distractions that are keeping you from reaching your goals. It’s also easy to follow a health regimen for different seasons and forget about them for the rest of the year.

As tough as it sounds to keep a health and wellness routine going year-round, it doesn’t have to be so complex. These routines don’t have to consist of rigorous workouts, daily juice cleanses and waking up at 5 a.m. every morning. For some, wellness means feeling peaceful and good about yourself. Health and wellness looks different on everyone and there’s no one-size-fits-all solution. However, you can establish a few basic steps that are easy to follow. Listed below are some tips on how to support your immune system and get your health and wellness routine started.

1. Wash your hands properly

You probably wash your hands at least once a day, so this step might sound like a given. However, washing your hands with care can make all the difference.1 Follow these five steps from the CDC about thoroughly washing your hands:1

  1. Wet your hands with clean, running water and apply soap. Turn the tap off after applying the soap.
  2. Lather your hands by rubbing them together with soap. Make sure you’re scrubbing the backs of your hands, between your fingers and under your nails.
  3. Scrub your hands for at least 20 seconds.
  4. Thoroughly rinse the soap off your hands under clean, running water.
  5. Dry your hands with a clean towel or air dry them.

Try to make a habit of carrying a bottle of hand sanitizer with at least 60% alcohol.1 While using hand sanitizer can’t replace the effects of proper handwashing, it can be a good temporary solution if you need to clean your hands.

2. Sticking to a healthy, well-rounded diet

Not only is eating right good for you, it can also make you feel better. When aiming for a well-rounded diet, opt to add fruits, vegetables, whole grains, a variety of protein foods and foods that are low in fat, cholesterol, salt and added sugars.2 Try to add as many vegetables to your dishes so you can enjoy the foods you love while getting your necessary fibers and essential nutrients. Make your meals as colorful as possible by adding a good variety of foods like red bell peppers, leafy greens, oranges, onions and other nutritious foods to your plate. You can even try low-calorie versions of your favorite plates so you don’t have to give up the dishes that make you happy.2 To get a quick serving of fruits and veggies, make a smoothie that’s filled with the vitamins and minerals you need to get you going.

3. Getting some exercise

The thought of exercising regularly may seem a little overwhelming, but the benefits make it worth trying. Regular exercise and physical activity can help you control your weight, improve your mental health and mood, strengthen your bones and muscles and help support cognitive health as you age.3 It might be hard to find time to exercise with a busy schedule, but exercise doesn’t have to be a long process. A 10-minute walk after lunch or taking the stairs instead of the escalator can count towards your daily exercise goals. Even running errands like grocery shopping or walking to the post office to mail a letter can help you get a good number of steps in for the day. Using a fitness tracker or logging your daily activity can help you keep track of your daily physical activity more accurately.3

4. Taking dietary supplements

Dietary supplements are a quick and helpful way to get essential nutrients in your system. While dietary supplements can be used so that you are getting enough of the vital substances your body needs to function, they are not intended to replace a healthy diet.4 When shopping for dietary supplements, look for products like Emergen-C Immune+ products to support your immune system* and supplement a healthy diet. Choose from a variety of flavors like Super Orange, Blueberry Acai, Raspberry or Citrus so you can enjoy great flavors while getting the nutrients you need. Talk to your healthcare provider to see if dietary supplements are right for you.4

5. Getting good sleep

Consistently getting a full night of rest comes with plenty of benefits. Sleep helps you to focus and have quicker reflexes.5 Not only is sleep essential for the brain, but it’s also necessary for our hormones, our immune system and our appetite.5 Plus, waking up after a full night of rest feels much better than waking up after only a few hours of sleep. Try to get 7-8 hours of sleep each night to start your day on a better note and get the relaxation you need.5

6. Staying hydrated

Try to remember to drink enough water per day. While we typically hear that people should drink 8 glasses of water per day, the actual number of glasses varies depending on the person. On average, men should drink roughly 15.5 cups (or 3.7 liters) per day, and women should drink roughly 11.5 cups (or 2.7 liters) per day.6 You may need to drink more water on hot or humid days, days where you’ve exercised, or if you are dehydrated and need to replenish the fluids you may have lost.6 While constantly remembering to drink water may be difficult, carrying around a water bottle or a cup can help you remember to stay hydrated. Make sure you bring a full water bottle with you on the go if you know you won’t have frequent access to drinking water.

Following these steps can help you maintain a healthy routine year-round and keep you on the right track for a good day every day. Visit the Emergen-C Immune Health page to find more articles and tips on health and wellness.

*This statement has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.


  1. When and How to Wash Your Hands. Centers for Disease Control and Prevention.  Accessed 9/10/2021. See source doc for referenced text.
  2. Healthy Eating for a Healthy Weight. Centers for Disease Control and Prevention.  Accessed 9/10/2021. See source doc for referenced text.
  3. Benefits of Exercise. Medline Plus.  Accessed 9/10/2021. See source doc for referenced text.
  4. What You Need to Know about Dietary Supplements. US. Food and Drug Administration.  Accessed 9/10/2021. See source doc for referenced text.
  5. The Benefits of Slumber. National Institutes of Health.  Accessed 9/10/2021. See source doc for referenced text.
  6. Water: How much should you drink every day? Mayo Clinic.  Accessed 9/10/2021. See source doc for referenced text.