3 Daily Health Habits Worth Building

Why I’m walking, reading and hydrating more this year.

My Goodness Gain project is almost officially underway, and I’m feeling excited. Mostly because I’m doing this publicly, which holds me accountable for my goals. Those who know me know that I’m a big idea person, but not always great at execution. But here we are. So let’s go!

Here’s a quick rundown of three very small, simple habits I’m hoping to build during the first quarter of my Goodness Gain.

1. Walk 4,000 Steps

I’ve been writing for the past decade, which has meant long hours in a chair. Everyone knows that’s not ideal. In fact, an article from the Mayo Clinic cites research about people who sat for more than eight hours a day with no physical activity. The study found that those people had a risk of dying similar to the risk posed by obesity and smoking. But just 60 to 75 minutes of moderate aerobic physical activity a day offset the effects of too much sitting.

So, why 4,000 steps? Well, there’s no magical reason I chose this number. I wanted to start with something that seemed attainable to build endurance. Gradually, I’ll increase that number – but let’s focus on the small wins for now.

Research shows that walking also benefits sleep, creativity and mood. Take a look at these stats:

• Just 30 minutes of brisk walking most days can reduce the risk of age-related diseases, including cardiovascular disease & diabetes (Ungvari et al, 2023).
• Compared with slow walkers, those who walk briskly have a 34% lower risk of respiratory disease and a 65-72% lower risk of chronic lung disease (Ungvari et al., 2023).
• Research shows that people who walk about 7,000 steps a day have a ~47% lower risk of death from any cause than those who walk fewer steps (Ding et al., 2025).
• Regular physical activity, such as walking, has been shown to improve sleep quality and duration (Ungvari et al., 2023).
• One study showed creative output increased by an average of 60% while walking compared to sitting (Oppezzo and Schwartz, 2014).

2. Read 25 Pages

Reading might seem like an obscure health habit, but diving into a good book has solid benefits for your mind, body and spirit. And, the best part is, you don’t need to be an avid reader to get these benefits.

For example, reading for pleasure supports emotional well-being by relaxing the mind, helping escape stress, enhancing self-understanding, improving empathy and building emotional connectedness. These effects contribute to overall positive mental health and quality of life (Sirisena et al., 2025).

Other reasons to indulge in a good book:

• Reading can help slow cognitive decline and enhance cognitive function (Chang et al, 2021).
• Reading a book in bed before going to sleep can improve sleep quality (Finucane et al., 2021).
• Reading can extend your lifespan by up to two years (Bavishi et al).

I’m already a big fan of reading, so 25 pages a day seems like a doable amount before bed each night. But, again, there’s no science behind that number. The research shows that any amount of reading, even a few pages a day, can support the health benefits mentioned above. So put that library card to use; your mind, body and spirit will thank you for it!

3. Drink 65 Ounces of Water

You already know that sufficient hydration is a requirement for life. But if you’re like me, you may not be drinking enough water each day. There’s been a lot of talk about how much water is optimal, but the truth is, it really depends on your body, age, activity level, climate and your overall health. Some studies recommend 2.0 to 2.5 liters per day for the average adult (Fernandez Garcia et al., 2025; Hakam et al., 2024).

Research suggests the health benefits of increased water intake include (Hakam et al 2024 and Leech 2026):

• Greater weight loss and reduced risk of kidney stones
• Benefits for patients with migraines, urinary tract infection, diabetes and low blood pressure
• Better mood, memory and concentration

Drinking 65 ounces of water a day is a respectable goal, but I don’t think it’s attainable for me right now. I’m a chronic under-drinker, so I’m going to shoot for 50 ounces every day (even that feels like a stretch). That’s the beauty of a Goodness Gain – you don’t have to shoot for the moon. Adjust your goals to get an easy win, then keep pushing yourself as you meet them.

I’ve been reading a lot about structured water and its health benefits. This water pitcher is supposed to help improve hydration by structuring and organizing water molecules so they are more easily absorbed by the body. It’s on my wish list, so I’ll follow up with reviews if and when I purchase it. If you have a MAYU pitcher, I’d love to hear about your experience!

Let the Goodness Begin

I’m planning to start these quarterly habits in just a few days. I’ll be documenting my progress all year long over on my SubStack. You can follow along here or sign up below to get updates to your inbox.

References
Ungvari, Z., Fazekas-Pongor, V., Csiszar, A. et al. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. GeroScience 45, 3211–3239 (2023).
Ding D., et al. Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. The Lancet Public Health. Published online July 23, 2025. doi: 10.1016/ S2468-2667(25)00164-1.
Oppezzo M, Schwartz DL. Give your ideas some legs: the positive effect of walking on creative thinking. J Exp Psychol Learn Mem Cogn. 2014;40:1142–52.
Sirisena M, Redgate S, Kaner E, Wearn A, Hackett S, Wojciechowska A, Lhussier M. Reading for wellbeing: a realist review of evidence. Perspect Public Health. 2025 Dec 1:17579139251371961. doi: 10.1177/17579139251371961. PMID: 41321266.
Chang Y, Wu I, and Hsiung C. Reading activity prevents long-term decline in cognitive function in older people: evidence from a 14-year longitudinal study. International Psychogeriatrics (2021), 33:1, 63–74. doi:10.1017/S1041610220000812
Finucane, E., O’Brien, A., Treweek, S. et al. Does reading a book in bed make a difference to sleep in comparison to not reading a book in bed? The People’s Trial—an online, pragmatic, randomised trial. Trials 22, 873 (2021). https://doi.org/10.1186/s13063-021-05831-3
Bavishi A, Slade M, Levy B. A chapter a day: Association of book reading with longevity, Social Science & Medicine, Volume 164, 2016, Pages 44-48, ISSN 0277-9536,
https://doi.org/10.1016/j.socscimed.2016.07.014.
Fernández-García JM, García-Vallejo O, López-Sobaler AM, Martín-Salinas C, González-Gross M, Urrialde R. Hydration and natural mineral water: a review on the importance of water and mineral intake for health. Semergen. 2025 May-Jun;51(4):102441.
Hakam N, Guzmán Fuentes JL, Nabavizadeh B, et al. Outcomes in randomized clinical trials testing changes in daily water intake: A systematic review. JAMA Netw Open. 2024;7(11):e2447621. doi:10.1001/jamanetworkopen.2024.47621.