By: Connie Masak, APNP
The key to a healthy and active lifestyle can sometimes be difficult with a busy life. However, it is possible with a little bit of creativity. Read on for a few quick and easy tips for living a healthier and active lifestyle every day.
- Make exercise simple: Exercise with a friend who can help hold you accountable. Not only is it easier to stay motivated with a friend, but it also creates a sense of companionship, as well. Take a walk outside, go to a yoga class, or do an at-home workout. Find an activity that will be doable for the years to come.
- Have fun: Do something that doesn't feel like exercise, such as biking, swimming, dancing, kayaking, or playing on the playground. These activities keep you active and are fun!
- Eat your vegetables: Adding 5 servings of vegetables to your diet helps reduce the risk of breast, cervical, and ovarian cancer due to the nutrients they provide your body. If you are having trouble adding these to your diet, try packing a small snack of vegetables that you can take on the go with you. Celery with peanut butter is a nice afternoon pick-me-up.
- Get a good night's sleep: Getting a good night's sleep is important in your daily life. If you are having trouble in this area, try techniques like meditation, yoga, drinking chamomile tea, or putting your phone away before bed. There are some nice sleep Apps available, and you can also listen to sleep music on whatever music app you have. No scrolling.
- Keep hydrated: Drinking plenty of water throughout the day is the best source of fluid to keep the body functioning at its best. For women, it is recommended to drink around 70 ounces or 9 cups of water per day. Again, start slow if you are not a big water drinker. 9 cups sounds like a lot, but remember a cup is not an entire Stanley filled with water.
- Take it slow: If you haven't been active, take it slow. Start with 5-10 minutes per day and gradually increase the length of your activity with a goal of 30 minutes per day over time.
- Break it up: Your goal is 30 minutes per day, but 3 10-minute sessions are just as good as one longer session.
- Strength training with light weights: This type of exercise strengthens your muscles and bones, as well as improves balance and coordination. This reduces the risk of osteoporosis and prevents falls. Pick up some 2 lb hand weights and take them on a walk with you. You won’t believe the difference it makes.
- Keep it cheap: You do not need to spend a lot to get a great workout. Consider at-home workouts like chair yoga, wall Pilates, or a walking App
- Stretching: The importance of proper warm-up and stretching before any workout cannot be stressed enough. Stretching decreases pain, improves flexibility, and reduces the risk of injury. And it feels great.
- Vitamins: Take a Women’s Daily, add a Calcium supplement if you are not getting at least 3 servings of Calcium daily, and add a Vitamin D3 2,000 IU in the Summer months and 5000 IU in the Winter months
- Meditation: Meditation doesn’t need to be formal. Take 10 minutes for yourself and close your eyes, breathe deeply, and let your mind wander
Incorporating these activities and choices throughout your everyday life will increase your energy, mental focus, life expectancy and decrease your stress. It will also reduce the risk of illness or diseases such as heart attacks, high blood pressure, and stress-induced strokes. If you have additional questions regarding how to keep a healthy lifestyle, please call Women's Health Specialists to schedule an appointment at (920)749-4000