We’ve all had those well-intentioned moments when we made the decision to drastically alter our way of life: Give up smoking. 20 pounds off. Start exercising every day by joining a gym.
Even though we should always try to reach these kinds of health goals, getting healthier doesn’t always mean making big changes.
Additionally, there are numerous smaller actions you can take to enhance your overall health and quality of life. These actions are mobile + write for us simple to incorporate into your daily routine, making them simple to keep up over time. You can improve your well-being even if you only have a few minutes to spare.
Try incorporating the strategies and actions listed below into your day. When these easy steps become routine, they can have a big positive impact on your health as a whole.
- Have fun relaxing.
For stress reduction, experts recommend regular exercise, meditation, and breathing exercises. But you can relax by doing something as straightforward and enjoyable as listening to relaxing music, reading a good book, soaking in a hot tub, or playing with your pet.
That is sound advice because chronic stress can lead to or exacerbate a number of health issues, including obesity, irritable bowel syndrome, migraines, heart disease, high blood pressure, depression, ulcers, and stroke.
Have a limited amount of time? That shouldn’t cause you any anxiety. Even brief periods of relaxation are beneficial, just like exercise.
Even just ten minutes a day spent doing something you enjoy can help you cope with the stresses of daily life. You’ll feel calmer, more reenergized, and refreshed after reading a chapter or walking your dog around the block.
Try taking a few slow, deep breaths right now if you can’t take a full break from what you’re doing. It helps you relax to slow down your breathing. The body releases chemicals that reduce stress and may improve immune function as a result of this relaxation response.
Your resting heart rate can be lowered as well with deep breathing. Typically, people who have lower resting heart rates are in better physical shape than those who have higher rates.
- Put the salt away.
When there is a saltshaker on the dining table, it is all too easy to consume too much salt, which can raise blood pressure. Therefore, keep the shaker in a cabinet or pantry, and only use it for cooking.
Before salting, it’s also a good idea to taste your food. You might find that it doesn’t need any more.
You can also try adding lemon or lime juice, garlic, red pepper flakes, herbs, or a blend of salt-free seasonings to spice up your food. Make sure you have a supply of your favorite fresh and dried herbs in your pantry and fridge so you can always use them to add flavor to your food.
- Make earlier bedtimes.
The majority of us do not get the adult-required seven hours of sleep.
Regardless of your age, weight, or exercise routine, not getting enough sleep can over time increase your risk of heart attack or stroke.
Even if you don’t get enough sleep on a regular basis, getting to bed 15 minutes earlier each night might help. Additionally, establish a regular bedtime and wakeup time and adhere to it, even on days off.
- Drink a bottle of red wine.
Red wine’s potent antioxidants have been shown to prevent heart disease, colon cancer, anxiety, and depression. So, unless there is a medical reason not to, drink that glass of merlot with your dinner every night. You can even toast to your health.
However, drink responsibly. A small amount of red wine has health benefits, but too much alcohol, even red wine, can cause liver and kidney disease, cancer, and other health issues.
Particularly for women, limiting alcohol consumption is important. Because they are more likely to have liver problems as a whole than men are, they are more likely to have liver problems when they drink less alcohol.
Two drinks per day are unlikely to harm a healthy man; Women, on the other hand, should stick to one alcoholic beverage per day.
- Examine your ergonomics and posture.
Think about your posture the next time you’re at your desk or on the phone. After that, straighten your back, tuck your stomach in, and stand with your legs straight and your feet flat on the floor. You’ll immediately feel more at ease.
This can help you avoid back pain, which is one of the most common health issues in the United States and a leading cause of disability. It only takes a few seconds.
Also, if you work at a computer, look at the ergonomics of your workstation—how you fit and move in your environment—to help prevent injuries like carpal tunnel syndrome, eye strain, and back and neck strain.
It is possible to significantly improve the health and comfort of your workspace by making a few minor adjustments, such as repositioning your computer monitor, switching to a chair that provides more low back support, and taking regular breaks throughout the day to perform stretching exercises.
Avoid using the elevator the next time you want to go to a higher floor and instead take the stairs. You’ll work your lower body muscles, exercise your lungs, and get your blood pumping.
- Complete a crossword.
Reading, solving crossword or Sudoku puzzles, and playing chess, among other mentally challenging activities, may have a protective effect on your brain, according to RUSH researchers.
Engaging your mind on a regular basis may lower your risk of Alzheimer’s disease-related dementia, according to studies.
Do you not like games or puzzles? No worries: There are additional strategies for maintaining brain health. Eat with a hand that isn’t dominant. Walk a novel route from work to home. And make connections with other people; maintaining a social life may also help prevent dementia.
- Join in.
You can lower your risk of heart disease, stroke, and some types of cancer by maintaining a healthy weight. However, there is an additional reason for women to prevent weight gain: It will lower the risk of developing pelvic floor disorders in the future.
Vaginal birthing women are more likely to suffer from pelvic floor disorders. However, a recent study found that being overweight or obese increases one’s risk of urinary stress incontinence, even in women who have never had a vaginal birth.
- Change a few things about your diet.
Whole grain versions of white bread, rice, crackers, and pasta are better for you.
In your recipes, substitute skinless chicken and turkey for skin-on poultry, and use leaner cuts of beef or pork.
Take away one sugary beverage (like soda, juice, etc.) with a tall glass of water each day.
Instead of reaching for candy bars or potato chips when you get hungry between meals, snack on a handful of cashews or almonds, a piece of whole fruit, or carrot sticks dipped in hummus.
Additionally, you might want to consider adding an additional serving of non-starchy vegetables to your daily diet.
Need a snack? Instead of a cookie, eat a carrot. Doing the cooking for your family? Mashed potatoes can be substituted for a side dish of broccoli or spinach. Brown rice with green peas or a sandwich with red or yellow pepper slices are both delicious options.
Vegetables, particularly dark, leafy greens, are known to be beneficial to health. However, there is an additional advantage to including more vegetables in your daily diet: They have a lot of water and a lot of fiber, so they won’t pack a lot of calories or fat into your diet.
Vegetable dishes that are both delicious and beneficial to one’s health can be found in abundance in cookbooks and on the internet, including on RUSH’s content hub.
- Move up the stairs.
Avoid using the elevator the next time you want to go to a higher floor and instead take the stairs. You’ll work your lower body muscles, exercise your lungs, and get your blood pumping.
It’s a great way to get more exercise into your Launching a Product day without having to set aside time for it. Taking the stairs counts toward the recommended 10,000 steps per day if you want to reach that goal.
A healthier you can be the result of all these small steps.
- Give it some time.
Stretching your muscles on a regular basis helps you stay fit, avoid injuries, and move freely as you get older.
Stretch for a few minutes before and after you exercise. Stretch out during the day if you aren’t working out. In the office, locate a quiet area where you won’t be disturbed. Moving about? Reaching for items on a high shelf at the store or getting out of your car are two examples of natural opportunities to stretch in your daily routine.
Stretching before going to bed can also help you relax and fall asleep.
Additionally, balance exercises such as Tai Chi can significantly lower your risk of dangerous falls.
Looking ahead, the good news is that adopting healthy habits can be done at any time.
You can lay the groundwork for a lifetime of good health when you are young. Healthy habits can help you manage any diseases you already have and lower your risk of contracting new ones as you get older.
