Ever feel overwhelmed by get-healthy advice? From the recommended 10,000 daily steps to high-intensity interval training (HIIT), keto, intermittent fasting and other fitness fads, it’s hard to know where to start or what’s right for you when it comes to being healthy. Instead of feeling lost, we’d like you to feel empowered by all the little things you CAN DO right now to boost your health — no special training, equipment or diets required.
Here are three simple adjustments you can make to your everyday routine to help you feel great and get a little healthier today.
Get a few more steps in.
Forget about the 10,000 and try introducing a few steps here and there when you can. Park far away from the store, take the stairs, walk around the block. Every little step counts. Walking is super good for you. It’s proven to reduce your risk for disease and depression. But the other good thing about walking is that you’re not sitting! According to the experts, we sit way too often during the day, whether at work or in front of the TV, and sitting is the great enemy when it comes to our health. Did you know that sitting for long periods of time raises your risk of death from cardiovascular disease and cancer? Research also links prolonged sitting to obesity, increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. This is scary research, we know, but at least sitting is something we can easily manage, and the solution is simple: stand more!
Remember, it’s only one day at a time.
This saying has been used forever but it’s a simple truth. Good or bad, life is one day at a time. The problem comes in with our brains, which love fretting over the past or worrying about the future. All this worry can add up to anxiety and depression. But we can take back control with a little tool called mindfulness. Being more mindful, or living in the present moment, is associated with so many benefits, they are hard to count. But when you focus on what’s in front of you, experts say you are likely to feel more productive, focused and content. One way to be more mindful, according to mind-body researchers, is breathwork. At one point in your day, try a quick breathing exercise. Here’s one we like from Kaia Roman, author of the highly acclaimed self-help memoir, The Joy Plan.
“Let it go” breath (shared from mbgmindfulness.com)
Begin by sitting in a comfortable position with your feet planted solidly on the ground. Close your eyes and bring your awareness to your breath.
As you inhale, feel your belly and lungs expand. As you exhale, feel your feet grounded on the Earth, steadying you in uncertain times.
On the next inhale, visualize moving any negativity that you’ve been experiencing all the way up from your grounded feet, through your body, into your head.
On the exhale, imagine pushing all of that negativity out through your ears as gray smoke. See and feel it leaving your body completely.
Repeat this breath and visualization as often as you like. I recommend using it multiple times a day.
While we are experts in pampering you here at AVIE!, we are not referring to that kind of pampering, though we are always thrilled to serve you! Right now, we are interested in the things you are doing at home to make yourself feel good every day. For example, are you wearing something you love today? The power of your outfit cannot be underestimated! Loving the way you look puts a pep in your step, there’s no doubt about it. There are other simple ways to pamper yourself: Buying a new lip gloss or a new skin care product, cooking your favorite meal, getting lost in a good book, reaching out to an old friend, quiet time with a cup of tea…
Taking care of yourself is your most important job, and we can’t wait to help you have a lovely spring doing just that! To learn more about our services, please call 703.870.3844. You can also request a consultation online today. See you soon!