Most students think that in order to be healthy, you need to structure your day around a strict diet and workout routine. I’m here to tell you that you can make a few simple changes to your daily routine to live a healthier lifestyle.

It’s great to kick off the school year with a list of goals that you want to accomplish for the year – a new year’s resolution. I think we can all agree that by the end of the day, most high school students are intimidated by their after school to-do-list usually compiled of homework, clubs and sports.

1. Wear your backpack the right way.

Save yourself the pain, and don’t strain your back while wearing your book bag. Carry your bag on both shoulders and try to avoid over packing it. Naturally Healthy Concepts finds that using a healthy backpack strategy can help students avoid back aches.

2. Drink a lot of water during the day.

Doctors recommend that students drink eight to ten cups of water throughout the whole day. Consuming a lot of water actually builds muscle because water carries oxygen to the cells of your body enabling them to work harder and longer before they feel tired. So hit up the water fountain before the gym.

3. Get enough sleep per night.

Why risk the embarrassment of falling asleep during class when you could sleep under your cozy blankets in your bed? The National Sleep Foundation finds that teens need eight to ten hours of sleep every night to live a healthy lifestyle. Sleep is vital to your well being and enables you to effectively deal with stress.

4. Exercise at least an hour per day.

Experts recommend that teens exercise at least one hour a day. The Harvard School of Public Health says teenagers don’t need to exercise for 60 minutes straight, but should do exercises that increase their breathing and heart rate in a minimum of ten-minute blocks. Do not only depend on PE class to exercise, and try to work out as much out of school as possible.

5. Eat real food.

Let’s face it, Starbucks, Dunkin Donuts and Chipotle are not healthy food options. Adolescence is a time of increased nutrient needs. During puberty, the body has an increased need for calories and key nutrients. With the right amount of all the important nutrients, healthy foods help stimulate proper growth and development.