Every New Year, we take resolution for gigantic, glaring and glorious lifestyle changes. Unfortunately, most of us quickly grow frustrated at adjusting ourselves to giant changes and toss our New Year Resolutions into the den of oblivion.
Most people fail to understand that lifestyle changes need not to be huge. Small changes also work and make big differences in future. For example, it is not possible for a chain smoker to quit smoking overnight or for an obese person to shed 20 pounds in a week. With the bigger picture, priority and prospect in mind, you need to break your objectives into small pragmatic steps that are easy to incorporate into your daily routine. Such an arrangement will make it easier for you to maintain the routine for a long time.
Here are 8 simple ways to show you how to improve your health:
Stress is a part of our life. Stress is believed to trigger our ambition and motivation. However, lingering stress leads to multiple physical illnesses and psychological disorders. Works and worries at personal and/or professional spheres may press hard on your physical and mental health. If not controlled, it will take you in its tight folds and fists over time. That’s why, de-stressing is so important.
The best way to de-stress yourself is to do whatever can relieve your pressure and keep you in great comfort. You may love taking your dog for a walk in the yard, reading a book by your favorite writer, penning or painting your thoughts into words or colors, playing an instrument, listening to music or whatever brings solace to your soul.
Even if you are short in time, you can always squeeze 10 minutes for reading a poem, doodling, deep breathing or free-hand exercises. Deep-breathing is especially good to de-stress mind and lower stress-induced tachycardia (fast resting heart rate).
Cut down Salt Intake
Salt is important to balance sodium level in our body. However, too much of it increases blood pressure. If you have a habit of consuming excess raw salt, put the saltshaker away from your dining table. Keep it in pantry or cabinet and take it out only when you are cooking.
You can use lime or lemon juice, herbs, red paper flakes, a salt-free seasoning blend, fresh and dried herbs to add flavors to your foods.
Go to Bed Earlier
“Early to bed, early to rise, makes a man healthy, wealthy and wise”.
Every adult needs 7-8 hours of sound sleep. Not having enough of shut-eye will put you at a higher risk of stroke, heart attack – irrespective of your age, gender, weight and lifestyle.
Suffering from sleep deficiency? Go to bed in time. Set a sleep-&-wake schedule and follow it on both weekdays and weekends.
Maintain Healthy Weight
Obesity is scientifically and strongly interlinked with stroke, heart disease and even some types of carcinoma. Especially, peripheral fat is extremely bad and one of the causes for breast cancer, liver cancer and pancreatic cancer. Women are more prone to developing pelvic floor disorders and obesity increases the risk by manifold.
Do lightweight or moderate exercises to keep your pounds in check. Practicing zumba or the likes is an interesting way to sweat out extra pounds and stay in shape.
Make Some Dietary Changes
- Replace rice, white bread, pasta and crackers with healthier whole grain alternatives.
- Avoid using skin-on chickens and instead, use leaner cuts of beef and pork; switch to skinless turkey and chicken for your recipes.
- Cut down intake of sugary beverages and instead, replace it with a glass of water.
- Take a handful of cashews or almonds, a few carrot sticks or a piece of whole fruit to satiate your hunger between two consecutive meals instead of munching on potato chips or candy bars.
- Include an extra serving of non-starchy vegetables in your regular diet chart.
- Rely more on leafy vegetables as these contain plenty of water and fiber. They will make you full and satiated without adding a lot of fat and calories.
Take the Stairs.
Avoid using the elevators and instead, take the stairs. It will improve your blood flow, increase your lung capacity and work the muscles in the lower body part.
Stretch It out
Stretch your muscles regularly to avoid injuries, move more freely and stay limber as you age. Make sure to do stretching before and after exercises. Choose a quiet spot at your workplace so that you won’t feel disturbed while doing exercises.
Stretch before going to bed; it will relieve tension and put you to sleep. Also do some balance exercises like Tai Chi to enhance your balance and reduce the risk of dangerous falls.
You don’t need to commit yourself to a long-time workout for benefits; rather make the most of a few minutes, which you can easily manage to squeeze from your daily schedule, to promote your wellbeing. Make the small leaps a part and parcel of your life and these will bring a positive impact on your overall health and happiness overtime. You are never too late to adopt healthy habits. Just remember, even small steps can make a Healthy Avatar of You.