The key to living a good life is making sure you are taking care of your health and well-being. It’s important to get a good balance of physical activity, nutritional meals, and mental clarity to stay fit and strong. However, sometimes we get caught up in our day-to-day routines and we lose sight of what it means to maintain wellness. To help you keep your health top of mind, we’ve put together these helpful tips for you to easily follow.
Maintaining Physical Health
In June 2024, the World Health Organization (WHO) published new data indicating that more than 30% of adults worldwide are not getting enough physical activity during the day. By 2030 WHO anticipates this number will increase by 5%, putting nearly 2 billion people worldwide at risk for developing chronic diseases. To reduce these risks, WHO recommends that adults get at least 150 minutes of moderately intense physical activity or 75 minutes of vigorously intense physical activity per week.
When we can engage in this level of physical activity on a weekly basis, it’s proven to reduce our risk of developing cardiovascular diseases, reduce the rate of falls and risk of injury from falls, improve our motor and cognitive development, help manage symptoms of depression and anxiety, and reduce our risk of developing hypertension, cancer, or type-2 diabetes.
For older adults (aged 65 years and over), getting this amount of activity per week can be challenging. However, engaging in some form of physical activity is better than not getting any kind of physical activity at all. You can always start by doing small amounts of physical activity then gradually increase the activity as you gain more strength and endurance. Make sure that any physical activities you engage in are appropriate for your body’s capabilities.
Here are a few low impact activities to get you started:
Resistance Bands
Arm Raises
Bicep Curls
Seated Twists
In addition to engaging in low impact activities, you can also follow these tips to help you maintain good physical fitness:
Get an annual physical from a licensed medical professional
Get an average of seven to nine hours of sleep each night
Regularly take necessary vitamins/medications
Managing Stress
As mentioned in a previous article, feeling stress is normal and it can affect anyone at any time. However, just because you experience stress doesn’t mean it’s all bad. Small bursts of stress can prove to be positive, as they can help you to avoid bad situations or motivate you to improve your health. When you can effectively manage your stress you can reduce your risk of developing migraines, high blood pressure, or other chronic diseases.
One of the best ways to help manage stress is to engage in self-care activities. According to a survey conducted by the National Council for Mental Wellbeing, engaging in self-care activities can reduce or eliminate anxiety and depression, minimize frustrations and anger, increase happiness, reduce the risk of heart disease, stroke, or cancer, as well as provide meaning to life. But what exactly is self-care?
As defined by WHO, self-care is: “the ability of individuals, families and communities to promote their own health, prevent disease, maintain health, and to cope with illness with or without the support of a health or care worker. It recognizes that individuals should actively invest in managing their health as to prevent and control diseases, provide care to dependent persons, and to rehabilitate.”
Here are a few self-care activities you can engage in to help manage your stress:
Spend10-15 minutes journaling or meditating each day
Listen to music
Read a book
Engage in a fun hobby
Breathe in fresh air or enjoy the night sky
Practice mindfulness
Maintaining a Healthy Diet
Eating healthy can seem like a daunting task, as most people equate healthy eating to strict diets, counting calories, or having to meal prep and cook all meals from scratch. However, eating healthily doesn’t have to be this difficult. Making small changes in your eating habits can go a long way towards choosing healthier food options.
According to the American Heart Association, adding more color to your meal choices can be one of the easiest and most beneficial changes to your diet. When you eat more colorful foods, you get all the vitamins, minerals, and nutrients your body needs. Just make sure to choose from the five main color groups:
Blue and purple
Red and pink
Green
Orange and yellow
White
When it comes to liquid consumption, cutting back on added sugars and empty calories can keep you hydrated and healthy. Given our bodies are made up of at least 75% water, drinking more water can be the best thing for your health. Don’t like drinking plain water? You can dress it up by adding natural flavors from fruits and herbs or consider sparkling water if you’re craving the fizz. When in doubt, check the labels. Some drinks can appear healthy but can be high in calories and added sugars. If the label lists sucrose, glucose, maltose, dextrose, cane syrup, or high fructose corn syrup, it’s high in added sugars.
Additionally, you can incorporate some of these routines to help you stay on track with a well-balanced diet:
Replace at least one sugary drink with water each day
Eat a moderate amount of fats and oils
Eat less salt and sugar
By incorporating these lifestyle routines into your daily life, you can take proactive steps toward better health and well-being. Remember, small changes can lead to significant improvements over time. Prioritize your physical activity, manage your stress effectively, and maintain a balanced diet to enjoy a healthier, happier life. Your well-being is worth the effort.
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