Success takes a lot of hard work. And it can take a toll on your health too.

According to research, people who work long hours more than 50 days a year for over a decade increase the risk of stroke by nearly 50%! It’s hard to notice the price you are paying when it accumulates slowly over time. But now that you know, what can you do about it?

Let’s explore 5 ways to be healthy AND successful, inspired by mobile audience data from the Start.io data in the US:

1. Take regular time out

There is no underestimating the importance of taking a break. Not just once a year for summer vacation, but small breaks every day, built into your routine. At the office, or in between meetings, these short respites are the best way to reduce stress and maintain your overall well-being. 

There are other benefits besides just stress reduction. Taking a break actually improves your brain activity and helps you perform better. So rather than compromising your workday, breaks are what make you even more productive. 

Meditation is a great way to take time out, and it’s scientifically proven to reduce stress, calm anxiety, and boost emotional health. That might be the reason why meditation is so popular among businesspeople. According to Start.io audience data, 40% of business travelers use meditation apps. Could meditation be the secret to a successful business trip?

2. Eat well 

You are what you eat. Really. Everyone knows that eating fresh fruit and vegetables, drinking lots of water, minimizing intake of sugar and processed foods are all healthy ways to eat. But actually sticking to it can be really challenging, especially for people who are hyper-busy and focused on other goals. But it is so important to put healthy eating as a top priority.

Of course, no two people are the same, and everyone needs to figure out the healthiest and most sustainable diet for themselves. People who are very success-driven are also often very driven towards health. A dive into Start.io data shows that 32% of business travelers are healthy living enthusiasts, as are 29% of single people

3. Move!

If there’s one thing you can do for both your health and success, it’s regular exercise. Studies show that the most successful people are committed to fitness. Exercising regularly is a mark of discipline, which is essential to success in all areas of life, plus of course, it has loads of physical and mental benefits, like improved heart health, better sleep and reduced stress. And don’t forget the feel-good dopamine rush that occurs during training! For all these benefits and more, make sure to include exercise in your daily routine.

Why not give running a go? Put on the headphones, your favorite music, and hit the road! According to Start.io data, 87% of running enthusiasts use music streaming services, which just makes it all the more enjoyable. For more info on Fitness Enthusiasts in NYC click here

4. Track yourself

People who are success-driven always have to stay in control. At work, you might be tracking budgets, inventory and sales. But outside of work, are you tracking your own health and wellbeing? If not, you should be! Fitness trackers are great devices to monitor all kinds of health markers, like heart rate, oxygen levels, daily steps, caloric intake and sleep quality. Start.io network data shows that 15% of people who use connected fitness devices are aged 55 years and over, so it’s never too late to start tracking and improving your health and wellbeing. With apps like FitBit, Garmin and others, it’s easy to do.

5. Get some sleep!

After a long and challenging day, it can be hard to switch off and get the rest you need and deserve. Plus, busy days often lead to sleepless nights, when stress is too high to achieve the relaxation necessary for a good night’s sleep. We recommend taking a hot bath before bed, a great way to tone it down and get into the sleepy zone. And (this is a tough one), switch off your screens an hour before going to bed – it will improve your sleep significantly! 

If there’s one group who appreciates the need for good sleep, it’s parents. We all want what we can’t have, and with little ones at home, sleep is that much harder to come by! Even if they can’t get the sleep they want, parents seem to understand the importance of healthy living. According to Start.io data, 65% of health app users are parents. Read more about our “Parents” segment here.

Want to be a success story? Stay healthy!

If you don’t want to change your career (no thanks!), and you still aspire to succeed in your professional and personal goals (yes please!), then the answer is awareness and prevention. It’s important to find ways to mitigate the stress that comes with the drive to success, and find ways to be calmer and healthier, so you can enjoy the fruits of all that labor for years to come.

For more mobile data about health, fitness, and hundreds of other segments, visit the Start.io Consumer Insights and Audiences Hub