Being healthy is not a new year’s goal; it’s a way of living, and at the start of 2023, it’s important to remember that the first WEALTH is HEALTH. Research indicates that it takes twenty-one days to create a habit and ninety days to make it part of your lifestyle. When it comes to exercise routines or implementing lifestyle changes, ninety days might seem like a steep climb. For these reasons, we bring you the healthy habits countdown in nine attainable steps to practice daily, ease you in and guide you towards the long-term benefits of living your best healthy life.
1. One session of exercise.
Exercising has short and long-term benefits and is essential for everyone. Not only does a session of exercise amp up your energy levels, but it also enhances your judgement and decision-making abilities, improves your mood and reduces stress. Making it a daily habit can prevent future health issues such as obesity, diabetes, heart disease and even cancer.
- Two hours of no phone before bed.
Studies have shown that the blue and white lights emitted from our phones, laptops, and other devices curb the release of Melatonin, the hormone responsible for a good night’s sleep. The time spent scrolling before bed eats away sleep time because our minds cannot switch off. In the longer run, this can lead to sleeping disorders and eye strain.
- Three meals and healthy snacks daily.
Always get your metabolism going with a healthy breakfast rich in protein. Include a serving of cooked veggies and break down body fats by adding fibre-rich foods to your diet. Avoid processed foods or hydrogenated ingredients, and snack on a small whole fruit or a handful of raw nuts between meals. Avoiding sugar, especially artificial sugar, might be challenging, but your tastebuds will eventually adjust. If the craving gets too much, replace white sugar with brown sugar or honey.
4. Four breaks for stretching and mental rest.
Take breaks during your workday to fight fatigue and keep your mind healthy. Laugh out loud and talk to friends or colleagues. Stretch to relieve tension and stiff muscles and improve blood circulation and flexibility, especially if you’re sitting all day. Focus on filling your mind with positive thoughts, which adds to mental strength.
- Five servings of fruit and veggies.
The best diet plan is one that is convenient to you and includes fruit and vegetables that are easily attainable. Fruit and vegetables are low in calories and high in minerals and fibres and should be incorporated into meal plans according to age, workout levels and overall health.
- Six minutes of meditation.
For us, the purpose of meditation is relaxation, becoming thoughtless without focusing or concentrating on anything. The health benefits of meditation include lowered blood pressure, reduced stress levels and anxiety, emotional well-being and boosting your immune system.
- Seven glasses of water.
By drinking plenty of water, you keep hydrated, rid your body of toxins, reduce food cravings and promote weight loss. Water also cures some headaches and gives the immune system a boost.
- Eight hours of sleep.
The required sleep for a healthy life is between seven and eight hours. Sleeping is considered the consolidation process when memories are strengthened by practising the skills acquired while awake. It also increases lifespan, lowers stress levels and anxiety, makes you more attentive, improves concentration, enhances creativity, curbs inflammation and assists in maintaining a healthy weight.
9. Nine thousand steps.
Our hectic schedules and desire for comfort have long kept us from one of the most beneficial activities – walking. Instead of counting carbs and calories, we should aim to achieve lifelong health by walking between 9,000 and 10,000 steps daily. Walking helps with weight loss and improves cholesterol, blood pressure and heart health.
By taking care of your mind and body, you are taking care of your life. Start your countdown today, and follow them regularly for a healthier and happier you.
