SIMPLE SUGGESTIONS FOR WELL BEING!
Do you ever feel confused or overwhelmed by all the advice that comes at us every day?
There is no shortage of information available telling us what we should, and sometimes should not, do in order to be healthy. Remember, we are all different and knowing yourself is an important first step in taking responsibility for your own well-being. Here I offer some simple tips to support you on your wellness journey.
Eat real food. Whether you choose to be meat-based, plant-based, or somewhere in between reach for real, whole foods more often. These are foods as close as possible to their original state with minimal processing. A good example is fruit and vegetables. There is much evidence to support the idea that plant foods do our bodies good. They provide an abundance of vital nutrients, especially when in their whole form, as Nature intended.
Slow down and stop eating before stuffed. Proper digestion depends on our body being in a relaxed state. If we shovel food down as fast as we can our body interprets that as stress and our digestive system shuts down. Also, we are more likely to overeat because it takes about twenty minutes for our stomach to tell our brain we are full. Eating to the point where we are full is something many cultures around the world frown upon. In Japan it is known as ‘hara hachi bu’, stop eating when you are 80% full.
Move every day. For health benefits the recommendation is to accumulate at least 150 minutes per week of aerobic physical activity that makes you breathe harder and break a sweat. Beyond these specific guidelines keep in mind that any movement is better than none. Try for a combination of enjoyable physical activities scheduled into your week and a variety of simple actions that fit seamlessly into your day.
Cover all the fitness bases. There are four main components of fitness and each contributes in some way to a fit body. They are: strength training, aerobic exercise, flexibility and balance. Engaging in a variety of physical activities is a way to cover all the bases.
A healthy lifestyle is all about the choices we make. Challenge yourself to incorporate the following simple, positive actions into your every day.
- Strive to fill half your plate with veggies and embrace variety by eating the colours of the rainbow.
- Bring mindfulness to the table by putting your fork down between bites and chew, chew, chew.
- Walking is one of the simplest ways to get your 150 minutes, and how you spread it out over the week is up to you as long as each walk is at least 10 minutes.
- If you spend most of your day sitting, then once every hour get up and walk around. And before you sit back down, do a few squats by your desk.
- While brushing your teeth train your balance by standing on one leg. And remember to switch legs!
- Start and end your day with some gentle, full-body stretching.
Taking care of our bodies should not be complicated. My hope is that I have provided some simple ideas that you can use. Remember, every positive daily action can make a difference!
By Lori Andrade, BPHE, CSEP. Lori is a Certified Urban Pole Walking instructor and Personal Trainer.
Body Design offers Personal Training & Yoga classes to assist individuals achieve their health, fitness and weight loss goals.