- Establish healthy habits to benefit both physical and mental health.
- Adults should aim for at least two and a half hours of moderate-intensity exercise each week, equating to around 30 minutes of activity five days a week.
- Meal preparation should include nutritious ingredients, with time set aside each week to meal prep for the entire week.
- Self-care activities like mindfulness practices, stress management, and getting enough restful sleep are essential for overall wellness.
- Establishing routines can help overcome obstacles such as lack of motivation or time and lead to successful long-term results.
Good health is essential for people of all ages and stages of life. Research shows that having healthy habits have profound benefits both physically and mentally. From reducing the risk of chronic diseases to boosting overall morale, there are countless reasons to prioritize good health.
Because of its importance in people’s lives, you might question why most struggle to maintain a relatively healthy life. A study by the National Institutes of Health found that the most common barriers to healthy lifestyle changes are a lack of time and motivation. Establishing healthy routines can effectively overcome these obstacles for those looking to make changes.
A healthy routine can include any habits that benefit your physical and mental health. Here are a few aspects to prioritize, ensuring you maintain a healthy daily life.
Physical Activity
Physical activity is integral in leading a healthy lifestyle. Exercise is vital to strengthening the cardiovascular system, reducing risks for heart disease, and even boosting mental health. The National Institutes of Health recommends two and a half hours of moderate-intensity exercise each week. That equates to around 30 minutes of daily physical activity five days a week.
When beginning an exercise routine, it’s important to set achievable goals. To make gradual progress without overwhelming yourself, start by aiming for a few days of activity each week and slowly increasing your physical activity over time. This can be as simple as walking outside, doing basic exercises at home, or using an online program. If you feel like you are starting to become more active and mobile, you can set up these routines:
Working out at the gym
Going to the gym can help you stay motivated while you work out. Gyms have equipment and amenities to help you reach your fitness goals quickly, such as weights, machines, and classes. Consider creating a schedule that works for you and designate certain days or times of the week to go to the gym.
Playing sports
You can join a recreational sports team or league if you are more of a social type. This can help you stay motivated and be surrounded by like-minded individuals who will encourage and challenge you while having fun. Local teams or leagues in your area offer activities such as basketball, soccer, kickball, softball, volleyball, and more.
Creating long-term fitness goals
You can make yourself competitive by joining long marathons, climbing expeditions, and other extreme activities that require a lot of physical preparation. This will motivate you and help you stay focused on your specific goals. You may also use technology to track and measure your progress, clearly showing how far you have come and still need to go.
Meal Preparation
Good nutrition is an essential part of leading a healthy lifestyle. Eating a balanced diet consisting of whole grains, fruits, vegetables, and lean proteins helps to maintain energy levels, keep your weight in check, reduce inflammation, and promote overall health.
Planning meals can help you prioritize nutritious ingredients and portion sizes. Start by dedicating one day a week to meal prepping for the entire week. You can make large batches of food items like soups or casseroles that can be stored in meal-sized containers for easy reheating throughout the week. You can take extra time to prepare snacks like hummus and veggies to have something healthy on hand when hunger strikes between meals.
Of course, you should also take advantage of delivery services like grocery stores and meal delivery companies. This can save time while still providing healthy, pre-portioned meals.
Your oral health also deserves attention, making it necessary to develop dental hygiene habits like brushing and flossing. Nutrition and teeth have a direct connection that can affect your health. If you experience dental issues, you should consider visiting a nearby dentist’s office.
Mental Wellness
Physical health isn’t the only form of health to prioritize. Mental wellness is just as essential for overall well-being. To maintain mental health, create a routine that allows you to take care of yourself and address areas where you need extra attention, such as stress management and sleep habits. Here are a few that requires prioritization:
Self-care activities
Start by setting aside time each day for self-care activities like reading a book, taking a hot bath, or listening to music. You can also practice mindfulness through meditation, journaling, stretching, or yoga. These activities have been proven to reduce stress and improve focus and concentration.
Stress management
Finding healthy ways to manage stress is essential, such as talking with a trusted friend or counselor. Other activities can include deep breathing exercises, progressive muscle relaxation, and writing down worries in a journal.
Sleep habits
Getting enough sleep is essential for proper functioning both physically and mentally. Aim for 7-9 hours of restful sleep each night and create a winding-down routine before bed. This may include drinking chamomile tea, taking a warm bath, reading a book, or listening to calming music.
Final Thoughts
Creating a healthy routine is vital to maintaining overall health. Prioritize physical activity, meal preparation, and mental wellness to boost your well-being. Take time each day to focus on yourself, and you’ll soon feel the effects of a healthier lifestyle. Remember that it takes time and effort to form new habits, so start slowly and progress gradually for long-term success!
