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Have you ever come across the famous saying, “Lowering expectations leads to higher satisfaction?
” This could be a helpful reminder when approaching ambitious lifestyle changes that we often set at the beginning of every new year. While setting wellness goals is crucial for our overall health, it’s important to keep in mind that significant changes take time.
Here are 5 steps to kickstarting a healthier lifestyle.
One way to successfully reach your wellness objectives is to break them down into smaller and more feasible steps. This approach is highly effective in promoting long-term shifts in behavior and establishing sustainable healthy habits for a lifetime.
Steps to Achieve a Healthy Lifestyle: Proper Nutrition, Physical Fitness, and Overall Health
Check out the suggestions below for simple ways to improve your overall health. Assess which actions align with your goals and choose one or two to complete each week for a significant positive effect.
Keep gradually progressing until you have integrated all the necessary steps to achieve your wellness goals. The key is to consistently practice the behavior every day after initiating it so that it becomes a firmly established habit.
Health and Wellness Objectives
1. Begin your day by drinking a glass of water to kickstart your metabolism, and strive to consume eight 8oz. glasses of water throughout the day.
2. Prioritize incorporating nutritious foods into your diet instead of eliminating unhealthy options.
• Add a serving of fruit to your breakfast for added fiber and antioxidants.
• Include leafy greens (such as spinach, romaine lettuce, and kale) in your lunch and dinner meals.
• Swap out pasta for vegetables.
• Make sure to have half of your plate filled with vegetables for two meals per day.
• Choose a protein and a serving of fruit or vegetable for each snack to keep yourself feeling satisfied for longer.
3. Avoid skipping meals or snacks. Ignoring hunger signals can lead to overeating, so pack a lunch and healthy snacks to bring to work and stay in control of your food choices.
4. Stick to your grocery list every time you go shopping, and eat a meal beforehand to avoid buying items on impulse. Take the time to read the Nutrition Facts and Ingredient List on all food packages, as this will give you insight into what you are consuming. Consider following the rule, “If you can’t pronounce it, don’t eat it.”
5. Keep a food journal or use an app to monitor your food intake.
Achieving Fitness Goals
1. To maintain the flexibility of your joints, it is important to stretch immediately upon waking up.
2. Stay active during your work day by implementing some simple changes.
• Instead of taking the elevator, opt for the stairs.
• When parking, choose a spot further away from your destination to increase your walking distance.
• Use your lunch break as an opportunity to take a walk.
• Set a reminder to walk for five minutes every hour, which will add up to 40 minutes of walking by the end of an eight-hour workday.
3. Make weight lifting a part of your exercise routine twice a week.
4. Find enjoyment in your workout. If you dislike running, find an alternative form of exercise that you genuinely enjoy. Invest in high-quality workout clothes that make you feel comfortable and motivated to move.
5. Work out with others. Surrounding yourself with like-minded individuals not only holds you accountable but also helps to motivate you.
• Instead of meeting a friend for coffee, suggest going for a walk or bike ride together.
• Organize a neighborhood walking group for a couple of mornings or evenings each week. Even a short 10-15 minute walk around the block is better than nothing.
• Consider joining a local gym or attending regular fitness classes.
Achieving Optimal Health
1. Maintain a consistent sleep schedule by going to bed and waking up at the same time every day.
2. Reduce stress and anxiety through digital detoxing methods:
• Take a break from all digital devices for a designated period, such as a day, a week, or an hour before bedtime.
• Choose a specific day of the week to disconnect from devices. Informing family and friends of this day, such as every Sunday, can be helpful.
• Limit or eliminate social media use for a set time each day.• For specific problematic areas, set restrictions on apps, games, websites, or other digital tools.
3. Prioritize good posture, as even sitting up straight can improve blood flow and energy throughout the body.
4. Dedicate time each day to activities that bring joy, such as reading, drawing, singing, listening to music, dancing, meditating, or laughing.
5. Implement “ditching and switching” by examining the chemicals in your home, starting with one room at a time. Many household products, such as brightly colored dish soap, scented cleaning liquids, and personal care items, contain harmful chemicals that can seep into your living space. Consider using natural alternatives for a safer way to clean your home.
