When people think about health, they often focus narrowly on fitness routines or specific diets. However, experts increasingly emphasize that true well-being requires a broader approach — one that nurtures both the body and the mind. According to Dubai-based wellness instructor Emilia Materio, maintaining balance and vitality is not just about exercise or nutrition alone; it’s about cultivating daily habits that promote overall harmony in life.
In her recent recommendations, Materio outlined six essential habits that can significantly enhance physical health, mental clarity, and emotional stability. These practices are simple yet powerful and reflect the growing shift in global health culture toward holistic well-being.
1. Practice Inversions for Better Circulation
Standing on your head may sound intimidating, but simple inversions, such as handstands or basic yoga poses, can have profound benefits. Materio explains that these positions improve blood circulation, energize the body, and help reduce fatigue. Inversions are also linked to better lymphatic drainage and increased focus, making them a valuable addition to any fitness routine. Even for beginners, gentle yoga inversions like legs-up-the-wall pose — can provide similar benefits without physical strain.
2. Exercise Without Your Phone
In today’s digital age, mobile phones have become constant companions, even during workouts. But Materio encourages people to break this habit. Exercising without a device helps improve concentration, mindfulness, and connection with the body. Whether it’s walking, swimming, or strength training, leaving the phone behind allows individuals to fully immerse themselves in movement. This habit not only enhances physical results but also offers a rare opportunity to disconnect from screens and mental distractions.
3. Try Something New
Routine can make life feel predictable and uninspiring. To counter this, Materio suggests engaging in unfamiliar activities — whether it’s dancing, baking, crafting, or learning a new skill. Novel experiences stimulate the brain, boost motivation, and improve cognitive flexibility. Research shows that trying new hobbies helps strengthen neural pathways, supporting long-term brain health. By keeping curiosity alive, individuals can experience greater fulfillment and personal growth.
4. Prioritize Silence and Stillness
Silence is often overlooked in the hustle of modern living, yet it can be a powerful healer. Materio highlights the importance of meditation, mindful breathing, or simply spending time in nature to regulate the nervous system. These practices reduce stress hormones, calm the mind, and create a sense of peace. Studies have consistently linked mindfulness and meditation with improved emotional resilience, better sleep, and reduced symptoms of anxiety and depression.
5. Keep a Daily Journal
Writing has long been recognized as a tool for self-reflection and emotional health. Materio recommends journaling each day, especially noting things you are grateful for. Gratitude journaling fosters positivity, helps process emotions, and builds mental strength. Research in psychology confirms that people who keep gratitude journals often experience improved mood, better sleep, and stronger relationships. Over time, this small habit can reshape how individuals perceive challenges and opportunities in life.
6. Spend Time With Family and Community
Human connections are a cornerstone of well-being. Materio emphasizes that spending quality time with family, friends, pets, or community members enriches both physical and emotional health. Shared experiences and social bonding reduce feelings of loneliness and improve overall life satisfaction. Strong social ties have even been linked to longer life expectancy and a lower risk of chronic illnesses. In a world where isolation and screen addiction are increasingly common, nurturing real-life connections is more important than ever.
Broader Impacts and Outlook
These six habits align with a broader understanding of health as a holistic, interconnected system. They combine elements of physical activity, mental engagement, emotional reflection, and social interaction. Unlike restrictive diets or extreme fitness regimens, these practices are accessible to people of all ages and backgrounds.
Looking ahead, such habits are likely to play a central role in preventive healthcare. As societies face rising challenges from stress-related illnesses, sedentary lifestyles, and mental health crises, adopting these simple practices could reduce dependence on costly medical interventions. Schools, workplaces, and community centers may increasingly integrate mindfulness sessions, journaling workshops, and family-oriented activities into their wellness programs.
Ultimately, the path to better health does not lie in a single formula but in balanced, sustainable habits. Materio’s recommendations remind us that small daily actions — whether stepping away from the phone, writing down gratitude, or sharing time with loved ones — can create a lasting foundation for health and happiness.
