The Wellness Habits Strong Relationships Share

“The couple that plays together, stays together!’

It’s a common saying, and not an untrue one. Creating fun memories and enjoying life side by side can absolutely strengthen your relationship and deepen your connection. But play isn’t the only routine that strong couples share. 

Sharing wellness habits can make your relationship stronger—and happier, too. Because love tends to flow more naturally and fully when your physical, emotional, and mental health are supported. And sharing those wellness habits with your significant other? It puts you both in the best space for a thriving connection.

Let’s take a look at some of the top wellness habits you and your partner can bring into your relationship, and into your everyday lives.

Wellness Habits for a Stronger Relationship

Strong relationships rarely happen on their own. They’re built through daily choices and routines. The way you care for your body, manage stress, communicate, and show up for each other all play a role in the health of your partnership. 

When you turn wellness into a shared priority, your connection feels easier and more natural. And, those healthy habits are easier to maintain when your partner is encouraging you and practicing them with you. 

Here are some simple but powerful wellness habits that can help strengthen your relationship. 

Protect Your Sleep

In the early stages of a relationship, getting enough sleep can feel nearly impossible. Late-night phone calls, long text conversations, the excitement of a date the next day, or even just mis-matched sleep schedules can keep you up far later than your body would like. 

But that pattern simply isn’t sustainable, long-term. Sleep affects almost every aspect of your health, from the physical side to your mental well-being. And the sooner you prioritize your sleep, the better you’ll feel, both individually and as a couple.

On the nights you spend together, be intentional about creating healthy sleep habits. 

Here are some ways you can improve the quantity and quality of your sleep.

• Establish a wind-down routine that makes you feel calm and ready for rest.
• Go to bed early enough to ensure you get at least 7-8 hours of sleep.
• Put aside phones and laptops for at least an hour before bedtime. The blue light they emit can interfere with your body’s natural sleep cycle. 
• Use a blackout curtain to keep your room dark and uninterrupted.
• Keep the bedroom cooler, ideally between 60° and 67°F, which research shows supports better sleep. 

And on the nights that you aren’t together? Choose a consistent time to say goodnight and set your phone aside—even if you’d rather keep talking. Protecting your sleep is a simple way to protect your relationship, too. 

Move Your Bodies

If you or your partner has gained a few pounds during your relationship, you’re not alone. It’s called “love weight,” and it’s surprisingly common. In fact, studies show that 79% of people in a relationship gain weight, with many gaining over 30 pounds. 

There are many reasons why couples gain weight: going out to eat, skipping the gym to stay home together, and prioritizing sedentary activities like unwinding on the couch. 

But healthy couples understand that physical wellness also affects emotional wellness. When you feel good in your body, you’re more patient, more energized, and more present—all of which create a stronger relationship. 

This doesn’t mean you have to train for a marathon together or hit the gym every night (unless you want to). Simple activities that add movement throughout the day are just as effective. 

• Evening walks around the neighborhood
• Dancing in the kitchen while dinner cooks
• Planning active dates, like pickleball, golf, or a bike ride
• Taking an online yoga class in the living room

Even if you don’t always exercise together, encourage each other’s fitness goals and habits.

Be Mindful

Life is full of distractions: to-do lists, phone notifications, and other constant demands for your time and attention. Unfortunately, this makes it all too easy to be in one place physically but somewhere else mentally. 

Practicing mindfulness encourages you to slow down and truly engage with those around you—especially your partner. This might look like putting your phone away during dinner or spending a few quiet moments together before beginning your day. You may even want to add meditating or simple breathing exercises into your routine.

Individually, mindfulness helps you block out the outside noise and ground yourself in the present moment. In a relationship where you both practice mindfulness, it allows you to listen more closely. Respond more thoughtfully. Connect more deeply. 

When you’re fully present as a couple, you create meaningful moments where you both feel seen and heard. 

Manage Stress as a Team

Even the strongest, happiest couples will go through stress. Jobs change, finances fluctuate, families have evolving needs, and even the most well-thought-out plans can fall apart. 

Pretending that stress doesn’t exist isn’t wellness; facing it together is. 

Instead of turning against each other when stress hits, turn toward each other. 

This might look like: 

• Brainstorming solutions together
• Looking at better ways to divide responsibilities
• Avoiding pointing fingers or placing blame
• Taking breaks if/when conversations get heated

Practice relying on each other during trying times. Be open and honest, and let your partner know when you need extra support or grace. 

Relationships aren’t always 50-50. Some days, one of you may only be able to give 20%, while the other bridges the gap by giving 80%. As long as this doesn’t become a habit—which can breed resentment—it’s perfectly natural for one of you to step up for the other.

Most importantly, remember that it’s never about “me versus you,” it’s always the two of you versus the problem. 

Eat Healthy

Date nights often revolve around indulgences, like rich dinners, sugary desserts, and late-night cocktails. And while going out for food and drinks is part of the fun, overdoing it can leave you feeling bloated, sluggish, and even irritable the next day. 

Strong couples find a balance. You may enjoy the occasional splurge, but you’ll feel better when you prioritize meals that nourish your body. 

When you do go out to eat, look for restaurants that offer healthier choices. Or, even better, challenge yourselves to create delicious, healthy meals at home. You’ll save money and feel better. 

It’s not about perfection. Even small but mindful changes like keeping healthy snacks on hand and reminding each other to stay hydrated can make a difference.

Practice Gratitude

Believe it or not, practicing gratitude is one of the most powerful wellness habits you can adopt. And it’s surprisingly simple. Habits such as keeping a gratitude journal or going on gratitude walks are easy to incorporate into your daily routine, both individually and as a couple.

Gratitude has been shown to support both mental and physical health in many ways. It can boost your mood, strengthen emotional resilience, improve sleep quality, and reduce stress. Regular practice is also linked to lower rates of anxiety and depression, and even a reduced risk of heart disease. 

And that’s just on an individual level. When you bring gratitude into your relationship, it can be wonderfully transformative. Even small acknowledgements can create a sense of appreciation and a deeper connection with your partner. 

Try saying things like: 

• Thank you for making dinner/taking out the trash/cleaning the kitchen. 
• I appreciate how hard you’re working. 
• I love how calm you are under pressure. 

When you intentionally focus on what’s going well in your life and what your partner is doing right, your relationship naturally feels stronger and more secure. 

Make Time for Fun

Yes, we’re circling back to that first quote! 

Play matters. Life can feel serious, or even heavy. Creating small pockets of shared joy can keep you grounded and connected. And laughing together makes it easier to get through the tough days. 

There’s an often-quoted 2-2-2 “rule” for relationships: Every 2 weeks, go on a date. Every 2 months, go away for a weekend. Every 2 years, go on vacation. 

But having fun together doesn’t have to mean elaborate, expensive trips. It can be as simple as: 

• Exploring a new part of your city. 
• Taking a day trip. 
• Having a themed movie night. 
• Working on an art project together. 
• Looking back at old photos of the two of you. 
• Trying a new restaurant. 

Make wellness fun by laughing, smiling, and playing together. 

Final Thoughts

Creating wellness habits helps you feel your best, mentally, physically, and emotionally. And when you feel your best, you naturally bring a calmer, more grounded, and more loving version of yourself into your relationship. 

Sharing those wellness habits with your partner can elevate your connection even further. When you prioritize your well-being, you’re doing more than improving your health. You’re also strengthening the very foundation of your relationship, building a deeper connection along the way.

Over time, those small, intentional choices add up. They create a relationship where you’re both supported, connected, and truly thriving.

You don’t have to change all of your routines overnight. Pick one or two wellness habits and commit to trying them with your partner this week. Even small shifts can create positive changes in the way you live and love together.

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