Eat well, make sure you get enough sleep, don’t smoke and manage your stress levels. It’s advice that you have probably heard before and although it sounds fairly straight forward, taking care of your health takes effort. Factors such as feeling overworked, a lack of sleep and not having enough time means that we tend to prioritize other matters before our own health.
Consider using some of the following strategies to start taking better care of yourself.
1. Start small
The saying goes that the journey of a thousand miles begins with a single step. In relation to your health, that means the best way to start is by making small, concentrated changes rather than big, elaborate ones. For example:
Movement & activity – If in your day-to-day life, you’re not very active, a simple starting point is just increasing the number of steps you take every day. Use the stairs while at work, if you live within 10 minutes of your destination, consider walking instead of using the car or choose faraway parking spots when deciding where to park. Anything that increases your movement will help. Simply taking more steps each day is a small but great way to start increasing your activity level. In the following days and weeks, gradually increase this.
Food & drink – If you have trouble drinking enough water or consume too many soft drinks and juices, carry around a water bottle. The proximity of having a water bottle around you all the time will significantly boost your daily water intake. The benefits of drinking water regularly include getting rid of waste in the body, helping you regulate your temperature and lubricating your joints and muscles.
In all matters of behavioral change, the key is to start small and work your way up. In the long run, small consistent changes are easier to maintain than dramatic ones.
2. Form new ‘good’ habits
The ultimate goal is to make changes that you can eventually incorporate into your day-to-day life. Changes that become routine are changes that you are more likely to stick with.
Set aside some personal time – Take one hour each week to do something for yourself. No matter how busy we all are, we can all spare just one hour out of our schedule every week to do something just for ourselves. Whether it’s reading a book, going for a walk in the park or spending some time at your favorite coffee shop, find time for yourself. You will ideally get to a point where you’re able to carve out two, three or four hours for yourself each week. You should start small with just one hour.
Eating healthier meals – It is very unlikely that your entire diet is 100% unhealthy. Therefore, eating healthier meals does not mean that you need to completely overhaul your food choices. You should instead make small but meaningful changes around the edge. For example:
- Try to incorporate less red meat in your diet. Substitute beans, lentils, tofu, fish or chicken for the meat/protein portion in some of your meals.
- Aim forthree to five servings of fruit and vegetables every day. Think of creative ways to do this. Veggies can be grilled, baked or steamed for flavor, while fruits are always easy to whip up into a dessert.
- Think of interesting ways to add more nuts, seeds and wholegrains into your diet.
3. Increase your exercise capacity
Once we pass the age of thirty, it’s easy to fall into the trap of sedentary living. However, heading into your 40s, 50s and 60s with good mobility and vitality will help you to experience a healthy and active lifestyle for years to come.
The body was made to move, and it is incredibly important to keep active. Once you stop moving, starting up again becomes extremely hard. Therefore, keep mobile by engaging in some form of exercise regularly. Whether it’s walking, gardening or cycling, consider activities that require even small levels of full-body movement. Engage in something that you genuinely enjoy, so that you are more likely to stick with it.
4. Quit the ‘bad habits’
That includes smoking, alcohol and recreational drug use. These activities can be lumped together due to the profoundly negative impact they can have on our body and overall well-being. Studies show that smoking life expectancy for smokers is at least 10 years shorter than for nonsmokers, while long term alcohol use is associated with an increased risk of high blood pressure, heart disease and cancer. If you need help with quitting any of these, speak to your doctor.
5. Attend your routine checkups
If you need help with any of the above, like stopping smoking or adopting healthier eating habits, and you are unsure about where to start, your doctor can be a great point of reference. Routine checkups are also a great opportunity to have your blood pressure checked, your cholesterol monitored and any age-appropriate screening tests ordered.
Healthy living isn’t a destination. It’s a journey that changes with your lifestyle, your priorities and your circumstances over time. It also requires ongoing effort. Remember that small, consistent steps can lead to significant long-term improvements in your overall well-being. Use some of the tips above to help you start (or continue) that journey.
References
- https://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/tobacco_related_mortality/index.htm
- https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
- https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
