Everybody has experienced those well-meaning moments when they decide to make drastic lifestyle changes, like giving up smoking. Get 20 pounds off. Sign up for a gym membership and begin working out daily.
Even while we should constantly aim to achieve these kinds of health objectives, making significant changes is not always necessary to improve our health.
Numerous smaller actions can also be taken to enhance your general health and quality of life, and since they are simple to include into your daily routine, they will be simple to sustain over time. Your well-being can be enhanced even if you only have a few minutes to spare.
Consider implementing the following tactics and activities throughout your day. These easy actions can have a significant positive impact on your general health when they become routines.
1. Enjoy de-stressing.
To lower stress, experts advise regular exercise, meditation, and breathing exercises. However, even something as easy — and fun — as playing with your pet, reading a nice book, soaking in a hot tub, or listening to relaxing music can help you unwind.
Long-term stress can lead to or worsen a number of health issues, including as heart disease, stroke, high blood pressure, depression, ulcers, irritable bowel syndrome, migraines, and obesity, so you should heed that advise.
You are short on time? Do not be stressed out by that. Even short stretches of relaxation are helpful, just like exercise.
The stresses of daily life can be significantly reduced by engaging in enjoyable activities for even ten minutes at a time. You can feel calmer, more rejuvenated, and more energized just by reading one chapter or walking your dog around the block a few times.
Try just taking a few slow, deep breaths right there in the moment if you are unable to take a complete break from whatever you are doing.You can relax by lowering your breathing rate. Body chemicals released during this relaxation response reduce stress and may strengthen the immune system.
Your resting heart rate can also be lowered by deep breathing. Physically, people with lower resting heart rates tend to be in better shape than those with higher rates.
2. Put away the salt.
A saltshaker on the dining table makes it all too easy to consume excess salt, which can lead to high blood pressure. So put the shaker in a cabinet or pantry and bring it out only when you’re cooking.
It’s also a good idea to taste your food before you salt it. You may find it doesn’t need more.
You can also try spicing up your food with lemon or lime juice, garlic, red pepper flakes, herbs or a salt-free seasoning blend. Stock your fridge and pantry with your favorite fresh and dried herbs so you’ll always have them on hand to flavor your foods.
3. Get to bed earlier.
Most of us don’t get the seven or more hours of sleep adults need.
Over time, a shortage of shut-eye can raise your risk of a heart attack or stroke — regardless of your age, weight or exercise habits.
If you’re consistently sleep-deprived, going to bed even 15 minutes earlier every night could help. Also set a regular sleep and wake schedule, and stick to it — even on days off.
4. Check your posture and ergonomics.
Consider your posture the next time you are on the phone or at your desk. After that, place your feet flat on the floor with your legs uncrossed, tuck your stomach in, and straighten your back. You will immediately feel more at ease.
By taking a few seconds to do this, you can prevent back discomfort, which is a major cause of disability and one of the most prevalent health issues in the US.
In order to assist reduce eye strain, carpal tunnel syndrome, back and neck strain, and other occupational problems, if you work at a computer, consider the ergonomics of your workspace, or how you fit and move in your surroundings.
Simple changes like moving your computer monitor, getting a chair with better low back support, and taking regular breaks to stretch during the day can make a big difference in making your office healthier and more pleasant.
The next time you’re going to a higher floor, bypass the elevator and climb the stairs instead. You’ll get your blood pumping, exercise your lungs and work the muscles in your lower body.
5. Do a crossword puzzle.
Researchers at Rush have found that mentally challenging activities, such as reading, doing crossword puzzles or Sudoku and playing chess, may have a protective effect on your brain.
According to research studies, regularly engaging your mind may help lower your risk for the dementia associated with Alzheimer’s disease.
Don’t enjoy puzzles or games? Don’t worry: There are other ways to maintain your brain health. Eat with your nondominant hand. Walk a new route home from work. And connect with others — staying socially engaged may also protect against dementia.
6. Weigh in.
Maintaining a healthy weight can lower your risk for heart disease, stroke and some types of cancer. But for women, there’s another reason to keep pounds from piling on: It will decrease the risk for future pelvic floor disorders.
Pelvic floor disorders are more common in women who have delivered babies vaginally. However, a recent study found that even women who have never had a vaginal birth are at increased risk for urinary stress incontinence if they’re overweight or obese.
7. Make a few dietary substitutions.
- Swap white bread, rice, crackers and pasta for healthier whole grain versions.
- Use skinless chicken and turkey in your recipes instead of skin-on, and leaner cuts of other meats such as beef or pork.
- Replace one sugary drink (soda, juice, etc.) each day with a tall glass of water.
- If you get hungry between meals, snack on a handful of almonds or cashews, a piece of whole fruit, or carrot sticks dipped in hummus rather than reaching for candy bars or potato chips.
In addition, try incorporating an extra serving of nonstarchy vegetables into your daily diet.
Want a snack? Munch on a carrot instead of a cookie. Making dinner for your family? Serve broccoli or spinach as a side dish instead of mashed potatoes. Add green peas to your brown rice, or slices of red or yellow pepper to your sandwich.
It’s no secret that vegetables — especially dark, leafy greens — are good for you. But there’s another benefit to packing more veggies into your daily diet: They’re rich in fiber and contain lots of water, so they’ll leave you full and satisfied without a lot of calories and fat.
There are plenty of great recipes in cookbooks and online — including on Rush’s content hub — for tasty yet healthful veggie dishes.
8. Take the stairs.
The next time you’re going to a higher floor, bypass the elevator and climb the stairs instead. You’ll get your blood pumping, exercise your lungs and work the muscles in your lower body.
It’s a great way to add physical activity to your day without having to block out time to exercise. If you are aiming for the recommended 10,000 steps each day, taking the stairs counts toward that total.
All of these small steps can add up to a healthier you.
9. Stretch it out.
Regularly stretching your muscles helps you avoid injuries, stay limber and move freely as you age.
Take a few minutes to stretch out before and after you exercise. If you aren’t working out that day, take a few stretch breaks. Find a quiet space in the office where you won’t be disturbed. On the go? Look for natural opportunities in your daily routine to stretch, such as getting out of your car or reaching for items on a high shelf at the store.
Stretching right before bed can also help you relieve tension and help you get to sleep.
And balance exercises — like Tai Chi — can help dramatically reduce your risk of dangerous falls.
Looking ahead
The good news is that it’s never too early — or too late — to adopt healthy habits.
When you’re young, you can build the foundation for a lifetime of good health. When you’re older, healthy habits can help you control any diseases you have and lower your risk of getting others in the future.
