We’ve all had those well-intentioned moments when we make those big lifestyle changes: Quit smoking. Lose 20 pounds. Join a gym and start exercising every day. While we should always strive to accomplish these types of health goals, the road to better health doesn’t always have the means of making huge leaps. There are also many smaller steps you can take that will help improve your overall health and quality of life. You can just add little steps into your daily routine that can be easily maintained for the long haul. Even if you have only a few minutes to spare, you can use that time to improve your well-being.
Here are 5 activities and strategies to try and incorporate into your daily life. When these simple steps become habits, they can add up to a big positive effect on your overall health.
1. Enjoy de-stressing.
Experts recommend regular exercise, meditation, and breathing techniques to reduce stress. It could be as simple as playing around with your pet, taking a nice relaxing bath, or reading a book.
That’s advice you should take to heart because prolonged stress can cause or exacerbate a number of health problems, including heart disease, stroke, high blood pressure, ulcers, migraines, and obesity.
Even spending 10 minutes at a time doing something you enjoy can go a long way toward beating the everyday stresses. Just reading one chapter or taking your dog for a walk around the block will help you feel more refreshed and calm. If you can’t take a full break from whatever you’re doing, try simply taking a few slow, deep breaths at that moment. Slowing down your breathing can help you relax, which can cause the body to release body chemicals that relieve stress and improve immune function. Deep breathing can also lower your resting heart rate. People with lower resting heart rates are typically in better physical condition than those with higher rates.
2. Check your posture and ergonomics.
Next time you’re at your desk or on the phone, take a moment to think about your posture. Then straighten up your back, and put your feet flat on the floor with your legs uncrossed. You’ll feel more relaxed right away. And if you work at a computer, look at the ergonomics of your workstation. How you fit and move in your environment to help prevent back and neck strain, carpal tunnel syndrome, eye strain, and other occupational injuries. A few simple adjustments, such as repositioning your computer monitor, switching to a chair that provides more low back support, and taking regular breaks throughout the day to do stretching exercises, can go a long way toward creating a healthier and more comfortable workspace.
3. Put away the salt.
One of the leading causes of high blood pressure is excessive salt. Having the salt shaker on the table makes it too easy to consume too much salt. Try having the salt only while cooking the food.
It’s also a good idea to taste your food before you salt it. You may find it doesn’t need more. There are salt-free seasoning blends that could be used in place of salt, as well as lemon or lime juice, herbs, garlic, and red pepper flakes. Stock your fridge and pantry with your favorite fresh and dried herbs so you’ll always have them on hand to flavor your foods.
4. Get to bed earlier.
Most of us don’t get the seven or more hours of sleep adults to require.
A shortage of sleep can raise the risk of heart attack or stroke, regardless of your age, weight, or exercise habits. Going to be even 15 minutes earlier every night can help. Keeping to a regular sleep routine, falling asleep, and waking up at the same times even on your days off helps substantially.
5. Have a glass of red wine.
Studies have shown that the powerful antioxidants found in red wine protect against heart disease, colon cancer, anxiety, and depression. Having a glass of wine with dinner can be added effect and you can even toast to good health while enjoying it. But drink in moderation. Just as a small amount of red wine has health benefits, too much alcohol, even red wine, can cause a variety of health problems including liver and kidney disease and cancer. Women, in particular, need to be careful about alcohol consumption. They are at a higher overall risk of liver problems than men, so they are more likely to experience liver problems from alcohol. For a healthy man, two drinks a day is not likely to do harm; women, on the other hand, should limit themselves to one daily alcoholic beverage.