Most people think it’s difficult to get healthy because there are so many different plans, ideas, and suggestions floating around. Of course it can be confusing! Let me break it down and keep it simple. Here are 3 things you can start today and I promise you will be on your way to a healthy way of life! Are you ready? Here we go!
Move more.
I know what you’re thinking; “I already know I’m supposed to be exercising.” I’m not even talking about traditional exercise, I’m talking about simply moving more throughout the day. Most of us work at a desk and, without knowing it, walk fewer than 5,000 steps a day. Studies have shown people that walk an average of 10,000 steps a day are more likely to live longer and avoid most chronic diseases. Let me make it even simpler; movement can be anything. From stretching, yoga, doing a few loads of laundry, taking the stairs, bouncing the basketball with your kids, passing a soccer ball, stepping in place, to even sitting and standing repeatedly. Movement doesn’t have to be complicated for it to be effective. You just have to do it. So, here’s how you get started. Set a timer on your phone to every 50th minute. When the timer goes off, get up and move for the next 10 minutes. It can be 10 minutes of whatever you want. You can do a dance-off with your kids or yourself in the mirror for 10 minutes! Make it fun but remember to do it consistently!
Drink more water.
Yep, you’ve heard this before because it’s true. Water is good for you and here’s why. Drinking water maintains the balance of body fluids and thus regulates the body’s internal temperature. Also, water energizes our muscles. When we have an intense workout, the first thing our body craves is nourishment from water. We lose a great deal during the workout but our muscles need it for faster recovery. Drinking water can also help us avoid over-eating. Many times, we think we are hungry when in fact we’re thirsty. Plus, if you drink water you’ll be forced to get up frequently to use the bathroom which helps you reach your step goal! Water also ensures our kidneys are working well and prevents constipation. So, it is pretty clear there are many benefits to drinking water. Here’s what you can do today. Start drinking half your body weight in ounces. Get a large water jug, fill it up, and keep it by you throughout the day. When you have finished the container of water, give yourself a big pat on the back because you just crushed step 2 of getting healthier.
Get regular sleep.
Sleep is important because it’s the time our body repairs itself. Our body has a built-in clock that prepares for wake and sleep. Our body knows when it’s time to rest by cues from the environment. As it gets dark, our body begins preparing for sleep by releasing a hormone called melatonin. Melatonin signals our body it’s time to rest so you begin to feel drowsy and yawn. There are things that will disrupt this process such as artificial lights from TV and our phones. When we disrupt our sleeping process, it causes a negative ripple effect to the rest of our day. Sleep plays a vital role in our well-being. Without proper sleep our brain can’t function properly, our muscles don’t recover as well, and numerous studies show that lack of sleep increases our risk of obesity (National Heart, Lung, and Blood Institute). But why aren’t we getting good sleep? In today’s tech world, our phones and other stimulants hold us back. When we scroll through our phone, the light and images we see prevent our body from releasing melatonin which is the main hormone that signals to our body it’s time for sleep. The good news is you can fix this problem easily! Create a nighttime routine by putting your phone on “Do Not Disturb” from 8pm until 6am the next day. If you have an iPhone, this is simple to do; go under settings to “Do not Disturb” and select the timeframe you wish to have your phone silenced. Your phone alarm will still work but all texts, phone calls, and emails will be silenced. However, you can select in the settings to have only people listed under ‘favorites’ be able to reach you during “Do Not Disturb” hours in case of an emergency. Taking away all stimuli like our phones and TV an hour before bedtime will give your body the time it needs to prepare for sleep.
Follow these simple steps and you’ll be closer to a healthier life. Keep this going for 30 days and you’ve created a new routine that promotes healthy living. Good luck!
Nidaa Hossenlopp is a Personal Trainer and creator of Trufitness with Nidaa. She is a wife, mother of 2, and dedicated to educating women and men about the benefits of exercise for the mind, body and soul. For more health and fitness ideas or questions about your fitness journey contact her at trufitnesswithnidaa@gmail.com or visit her website at trufitnesswithnidaa.com.
