We’ve all experienced those well-meaning times when we decide to make drastic lifestyle changes: Stop smoking. Reduce your weight by 20 pounds. Join a gym and start working out every day.
While we should constantly try to achieve these sorts of health objectives, the path to greater health does not necessarily need giant jumps.
There are also several minor measures you can take to enhance your general health and quality of life — and since they are simple to include into your routine, they will be easy to sustain in the long run. Even if you just have a few minutes, you may utilize that time to enhance your health.
Try implementing the activities and tactics listed below into your day. When these basic activities become habits, they may have a significant impact on your overall health.
1. Enjoy relaxing.
Experts suggest daily exercise, meditation and breathing methods to decrease stress. But even something as easy — and fun — as listening to calm music, reading a good book, soaking in a hot tub or playing with your pet can help you relax.
That’s advice you should take to heart because extended stress can cause or worsen a number of health problems, including heart disease, stroke, high blood pressure, depression, ulcers, irritable bowel syndrome, headaches and obesity.
Don’t have a lot of time? Don’t let that stress you out. As with exercise, even short times of rest are helpful.
Spending even 10 minutes at a time doing something you enjoy can go a long way toward beating the stresses of everyday life. Just reading one chapter or taking your dog for a few laps around the block will help you feel calmer, more refreshed and more energetic.
If you can’t take a full break from whatever you’re doing, try simply taking a few slow, deep breaths in that moment. When you slow down your breathing, it helps you relax. This relaxation reaction produces body chemicals that lessen stress and may improve immunity function.
Deep breathing can also lower your resting heart rate. People with lower sleeping heart rates are usually in better physical condition than those with higher rates.
2. Put away the salt.
Excess salt consumption is all too simple with a saltshaker on the dinner table, which may contribute to high blood pressure. So store the shaker in a closet or pantry and use it just while cooking.
It’s also a good idea to taste your meal before seasoning it with salt. You could discover that it doesn’t need any more.
You may also try adding lemon or lime juice, garlic, red pepper flakes, herbs, or a salt-free spice mix to your dish. Stock your fridge and pantry with your favorite fresh and dried herbs so you can flavor your cuisine whenever you choose.
3. Go to sleep early.
The majority of us do not receive the seven or more hours of sleep that adults need.
A lack of sleep may increase your risk of a heart attack or stroke over time, independent of your age, weight, or exercise habits.
If you routinely lack sleep, going to bed 15 minutes earlier every night may help. Set a consistent sleep and waking routine and adhere to it – even on days off.
4. Pour yourself a glass of red wine.
Red wine’s potent antioxidants have been demonstrated in studies to protect against heart disease, colon cancer, anxiety, and depression. So, unless you have a medical reason not to, have that glass of merlot with your evening meal – you may even toast to your excellent health.
However, drink in moderation. While a little quantity of red wine provides health advantages, consuming too much alcohol — even red wine — may lead to a number of health issues, including liver and kidney disease and cancer.
Women, in particular, must exercise caution when it comes to alcohol intake. They are at a greater overall risk of liver issues than males, so even little doses of alcohol may cause liver damage.
Two drinks a day are unlikely to hurt a healthy male; women, on the other hand, should restrict themselves to one alcoholic beverage each day.
5. Take a look at your posture and ergonomics.
Consider your posture the next time you’re at your desk or on the phone. Straighten your back, tuck in your tummy, and place your feet flat on the floor, legs uncrossed. You’ll immediately feel more at ease.
Back discomfort, one of the most frequent health conditions in the United States and a primary cause of disability, may be avoided in just a few seconds.
And, if you work at a computer, consider your workstation’s ergonomics — how you fit and move in your surroundings — to help minimize back and neck strain, carpal tunnel syndrome, eye strain, and other occupational problems.
A few easy changes, like as adjusting your computer display, moving to a chair with additional low back support, and taking frequent pauses throughout the day to stretch, may go a long way toward establishing a healthier and more pleasant workplace.
6. Complete a crossword problem.
RUSH researchers discovered that intellectually difficult hobbies including as reading, solving crossword puzzles or Sudoku, and playing chess may preserve your brain.
According to study studies, using your thoughts on a daily basis may help lessen your risk of dementia connected with Alzheimer’s disease.
Do you dislike puzzles and games? Don’t be concerned: there are other methods to keep your brain healthy. Use your nondominant hand to eat. Take a different route home from work. Connect with others as well – keeping socially involved may help prevent dementia.
7. Cast your vote.
Maintaining a healthy weight helps reduce your chances of developing heart disease, stroke, and some forms of cancer. However, there is another incentive for women to avoid gaining weight: it lowers the chance of future pelvic floor diseases.
Pelvic floor issues are more likely in women who have had vaginal births. A recent research, however, discovered that even women who have never given birth vaginally are at higher risk of urinary stress incontinence if they are overweight or obese.
8. Make a few dietary changes.
Replace white bread, rice, crackers, and pasta with full grain alternatives.
Use skinless chicken and turkey instead of skin-on, as well as leaner cuts of other meats like beef or pork.
Replace one sugary drink (soda, juice, etc.) with a large glass of water each day.
Instead of grabbing for candy bars or potato chips when you’re hungry between meals, try a handful of almonds or cashews, a piece of whole fruit, or carrot sticks dipped in hummus.
Additionally, consider adding an additional serving of nonstarchy veggies to your regular diet.
Do you want anything to eat? Eat a vegetable instead of a cookie. Are you preparing a meal for your family? Instead of mashed potatoes, serve broccoli or spinach as a side dish. Add green peas to your brown rice or red or yellow pepper slices to your sandwich.
It’s no news that veggies are excellent for you, particularly dark, leafy greens. But there’s another advantage to include more vegetables in your regular diet: They’re high in fiber and water, so they’ll keep you full and pleased without a lot of calories or fat.
There are many fantastic ideas for delectable and healthy vegetable meals in cookbooks and online, especially on RUSH’s content center.
9. Go up the stairs.
When you need to go to a higher level, instead of using the elevator, use the stairs. You’ll get your blood pumping, your lungs working, and your lower body muscles working.
It’s an excellent method to include physical activity into your day without devoting time to it. If you want to get in the necessary 10,000 steps each day, walking the stairs counts.
All of these tiny changes may lead to a healthier you.
10. Extend it.
Stretching your muscles on a regular basis may help you prevent injuries, remain limber, and move easily as you age.
Stretch for a few minutes before and after exercising. Take a few stretch breaks if you aren’t working exercise that day. Locate a quiet area in the workplace where you will not be bothered. On the move? Look for chances to stretch in your everyday routine, such as stepping out of your vehicle or reaching for products on a high shelf at the shop.
Stretching immediately before bedtime might also help you relax and fall asleep.
Balance activities, such as Tai Chi, may also significantly lower your risk of hazardous falls.