How you care for your body has more of an impact on your well-being than how much money you make or how many friends you have. In fact, if you only had two days to live, would you rather be rich and lonely or poor and healthy?
That’s the question at the heart of health, and while it may sound like an easy choice, it’s also one that not enough people make correctly. Luckily, with these seven simple tips to improve your overall health, you can take great care of yourself and look after your body better than ever before!
1) Sleep enough
Not getting enough sleep has serious consequences for your health. Not only does it make you more likely to overeat and gain weight, but it also contributes to anxiety, lower immunity, and a weaker response to infection.
To prevent these outcomes (and many others), be sure you're getting between seven and nine hours of shut-eye per night. Tip: Keep a regular sleep schedule—go to bed at the same time every night, even on weekends.
If you can't do that yet, at least stick with a wake-up time that's consistent each morning. Getting enough sleep is particularly important during times of illness or stress; be mindful of your needs if illness in your family requires extra attention or if your job is making life difficult right now!
2) Eat well
This one is simple—eat more fruits and vegetables. It might sound cliché, but you really do need a healthy diet to maintain good health. Our bodies run on nutrients like vitamin A, iron, calcium, and potassium that we only get from eating foods like broccoli, spinach, and sweet potatoes.
So don’t eat fast food every day—it could be taking years off your life! (That’s not even factoring in the extra calories.)
3) Exercise regularly
Exercise is a great way to release endorphins, which are feel-good hormones that improve mood and energy levels. When you exercise on a regular basis, you also boost your metabolism and strengthen your heart, lung, and circulation system—both of which are important for keeping fit. Moderate aerobic exercise will get your heart pumping in all different ways, giving your cardiovascular system a complete workout. The more efficiently oxygenated your blood is when it reaches vital organs like your brain and lungs, the better you can think and breathe.
4) Workout with friends
If you work out with a friend, chances are you'll be more successful. Researchers at Duke University found that people who exercise in pairs or small groups are more likely to stick with their program and keep it up for longer than those who go at it alone. Make sure you're ready for your next big challenge—from 5K training to climbing Kilimanjaro—by getting motivated now. Join a gym and sign up for a class (think: yoga, boot camp, or kickboxing) or hire an online trainer (or set one up with a trusted friend). And get social! Staying connected through fitness has been shown to help motivate others as well as yourself.
5) Have something to look forward to
The importance of setting goals and having something to look forward to is often understated. Having a goal (even one small, short-term goal) can increase motivation. The feeling of accomplishment after hitting your goal will keep you motivated until your next milestone is due. Additionally, your long-term goals can be daunting and unattainable if they don't have time constraints on them (like running a marathon or launching a startup). The best way to make sure you achieve these large goals is by breaking them down into smaller ones that are more manageable. Hitting mini milestones along the way will build confidence and keep you from giving up when things get hard. Remember, life isn't about achieving big goals; it's about enjoying every step towards them along the way.
6) Get more sleep on weekends
Sleep is crucial for our overall health, but you can improve it by giving yourself more opportunities to catch Zs. Researchers at Cornell University found that test subjects got a full 45 minutes more sleep per night on weekends than they did on weekdays, thanks in part to the increased time spent in bed and decreased exposure to artificial light. Whatever your sleep habits are during workweeks, try getting at least an extra hour of shut-eye every weekend (and make sure your alarm clock isn’t causing sleep disturbances). You may be surprised by how much better you feel as a result.
7) Take time off from electronics
According to an
American Heart Association survey, an estimated 19 percent of respondents took
a break from using social media in an effort to reduce stress. And while that’s
not always a bad thing—unplugging can help us better manage stress and
anxiety—some people are so engrossed in their devices that they lose their
sense of connection with others and wind up actually feeling more isolated and
lonely. So if you feel like you could use some time away from your phone, try
just logging out for a while or taking a relaxing walk without distractions.
You’ll be happier (and less anxious) for it!
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