A wellness journey is a process of taking care of yourself and your overall well-being. It is not just about fitness or eating right, but also about mental health and relationships. Staying on top of your health and wellness is crucial to your mental and physical well-being. Even making a minor change in your daily routine can affect how you feel in a major way. This guide will provide you with some helpful tips for a sound mind and body. Everyone is different, so consider consulting with your healthcare professionals for personalized advice based on your health status and goals.
What’s the best way to accomplish my wellness goals?
The best way to accomplish all of your wellness goals in the new year is to start SMALL! Here are some minor changes to make to your daily routine that can have a major impact on the way you feel.
Water intake
It is recommended that you drink half your body weight in ounces of water per day. For example, if you weigh 150 pounds, you should aim to drink 75 ounces of water each day. An easy way to achieve this is by purchasing a large reusable water bottle. If you’re looking to splurge, an insulated cup such as a Yeti, Stanley, or HydroFlask is a great option! These keep your water chilled and your ice intact all day long.
Mindful food choices
Even just making a few changes in your diet can greatly improve how you feel. Don’t feel like you need to cut out all of your favorite foods, as everything should be enjoyed in moderation. Strive to eat 4-5 servings total of fruits and vegetables per day. If you struggle with this, try starting the day with a fruit and spinach smoothie.
Steps
The CDC recommends most adults should take at least 10,000 steps per day. If this seems overwhelming, it’s okay to start with less and work your way up throughout the year. Even just going on a 30-minute walk each day can make a big difference in your number of steps each day.
Tracking your steps
You can use the Fitbit App to track your steps throughout the day! You do not have to have the Fitbit tracker to use the app. It is available on iPhone and Android platforms. If you don’t like holding onto your phone while you’re exercising, there are many affordable options. Check out Amazon for a wide variety of fitness trackers starting at just $20!
Tips for a better sleep
- Turn off all devices (phone, TV, computer, etc.) 30 minutes prior to going to bed.
- Avoid large meals, caffeine, and alcohol before bedtime.
- Exercise for at least 30 minutes during the day.
- Be consistent with your sleep schedule.
Simple steps to improve your mental health
Do one act of kindness every week
Make an effort to engage in one act of kindness each week. This can be as simple as just holding the door for someone, helping out a friend or family member, or volunteering for a local organization that sparks your interest. Don’t forget the saying we all heard as kids: treat others how you want to be treated!
Make face-to-face social connections
Interacting face-to-face with your friends, family members, and co-workers is beneficial for your mental health. Consider joining a club or organization to expand your circle and create connections with individuals who share the same interests as you.
Stay active
Staying active is crucial to both your mental and physical health. Exercising doesn’t have to feel like a chore. Explore a new hiking trail with a friend, take a quick walk around the block a few times a day, or try out a fun exercise class in your area.
Make rest a priority
During your hectic schedule, don’t forget to stop and take a break every once in a while. It’s important to set aside time for yourself when you can rest and recover from your busy lifestyle.
Eat foods that boost brain health
Try incorporating nutritious foods into your diet that you wouldn’t normally eat. Leafy green vegetables, berries, salmon, and nuts have all been proven to boost brain health.
Get enough sleep
According to the CDC, adults between the ages of 18 and 60 need at least seven hours of sleep per night. Getting enough sleep each night is crucial to your mental and physical well-being. Follow our tips above before bedtime to achieve a higher quality of sleep.
It’s never too early to start planning your health goals for the new year. Figure out ways to track your goals to ensure you stay on track throughout the year, such as writing in a journal or using an app to track your progress. Don’t forget to reward yourself when you accomplish your goals!
