Healthy Habits for Couples: 10 Easy Habits to Start Together or on Your Own

Healthy living doesn't have to be complicated. As a dietitian, I find the habits that last are small, practical ones that fit your day. Here are five to start on your own and five to try as a couple.

Why are healthy habits easier as a couple?

Partners tend to share habits, good and bad. In a large study of couples aged 50 and over, people were far more likely to quit smoking, get more active or lose weight when their partner made the same change at the same time. For example, about two in three people became more active when their partner did, compared with about one in four when their partner stayed inactive.¹

Programs that involve both partners show promise too. A systematic review found couple-focused programs often worked better than usual care, although the studies varied a lot.² Of course, every habit below works on your own as well.

What are some easy healthy habits to start?

1. Pack your gym bag the night before

Pack your exercise clothes and gear, like running shoes, swimmers or goggles, and leave the bag by the front door. It's the last thing you'll see as you leave, and it saves time in the morning.

2. Use the grater

One reason people avoid cooking is that it takes too long. A grater or mandoline cuts down on peeling and chopping. Keep the skins on for extra fibre, but wash your produce well. Carrots, raw beetroot, cucumber, zucchini, onion, cabbage and root vegetables (cook these afterwards) all grate well.

3. Plan your meals and write a shopping list

Planning ahead saves time and money and helps you skip impulse buys. In a study of more than 40,000 adults, people who planned their meals had a healthier, more varied diet and were less likely to have obesity.³ Another study linked always shopping from a list with better diet quality and a lower BMI.⁴ These studies show links, not cause and effect, but planning is an easy habit to try.

4. Make your water more interesting

Add slices of fresh fruit or herbs to your water bottle for flavour. It can make water more appealing, so you drink more of it. Citrus, cucumber and mint all work well.

5. Create a night-time routine

Australian guidelines recommend adults get 7–9 hours of good-quality sleep, with consistent bed and wake-up times.⁶ To help:

• go to bed and wake up at about the same times every day;
• make your bedroom dark, or use an eye mask;
• dim the lights before bed;
• keep the room cool but not cold;
• put screens away 30–60 minutes before bed.

Screens matter: a 2024 review of 55 studies linked electronic media use with poorer sleep quality.⁵

What healthy habits can couples do together?

1. Do the food shopping together

In many busy households, one person does most of the shopping and buys the foods they like, which may not suit their partner. Shopping together helps balance things out and gets you talking about what you both enjoy.

2. Go on long walks or hikes

During the working week it can be hard to get active and spend time together. A long weekend walk or hike does both. Australian guidelines recommend adults do 30 minutes or more of moderate to vigorous activity on most days, plus muscle-strengthening activities on at least 2 days a week.⁷

3. Take up a new sport together

Choosing an activity that's new to both of you means you learn a skill together while getting regular exercise.

4. Set goals and check in monthly

Agree on a goal each, such as cooking at home three nights a week, then check in once a month. Supporting each other can keep motivation up.

5. Make time for each other

When life gets busy, quality time and intimacy can fall by the wayside. Make time to reconnect. Spontaneity is great, but planning can help busy couples too.

Frequently asked questions

What are good healthy habits for couples?

Planning meals and shopping together, walking or trying a new sport together, keeping a shared bedtime routine and checking in on goals each month.

Are you more likely to get healthy if your partner does too?

Yes. In a large study of older couples, people were much more likely to quit smoking, get active or lose weight when their partner made the same change.

Does meal planning help you eat healthier?

It's linked with a healthier, more varied diet and lower odds of obesity, although studies can't prove cause and effect.

How much sleep do adults need?

Australian guidelines recommend 7–9 hours of good-quality sleep a night, with consistent bed and wake-up times.

How much exercise should adults do?

Aim for 30 minutes or more of moderate to vigorous activity on most days, plus muscle-strengthening activities on at least 2 days a week.

References

Research (PubMed)

1. Jackson SE, Steptoe A, Wardle J. The influence of partner's behavior on health behavior change: the English Longitudinal Study of Ageing. JAMA Intern Med. 2015;175(3):385–392. PubMed 25599511
2. Arden-Close E, McGrath N. Health behaviour change interventions for couples: a systematic review. Br J Health Psychol. 2017;22(2):215–237. PubMed 28150410
3. Ducrot P, Méjean C, Aroumougame V, et al. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017;14(1):12. PubMed 28153017
4. Dubowitz T, Cohen DA, Huang CY, Beckman RA, Collins RL. Using a grocery list is associated with a healthier diet and lower BMI among very high-risk adults. J Nutr Educ Behav. 2015;47(3):259–264. PubMed 25959448
5. Han X, Zhou E, Liu D. Electronic media use and sleep quality: updated systematic review and meta-analysis. J Med Internet Res. 2024;26:e48356. PubMed 38533835

Australian guidelines

6. Australian Government Department of Health, Disability and Ageing. Physical activity and exercise guidelines: recommendations for adults (18 to 64 years) – sleep. View source
7. Australian Government Department of Health, Disability and Ageing. Physical activity and exercise guidelines: recommendations for adults (18 to 64 years) – physical activity. View source

This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.