How to be healthy?
You don’t need to take drastic measures to be healthy . In fact, small lifestyle changes are more effective than sudden changes in eating or exercise habits. Taking one small step today is far less overwhelming than overhauling your diet or activity plan, and it’s probably more effective than you think. A few minutes of sunshine or physical activity can make a huge difference to your mood and overall well-being, and such positive feedback can reinforce healthy habits.
You can take the following small steps to be healthy:
1. Go outside.
A 2019 study found that people who spend two hours a week in green spaces (local parks or other natural settings) are more likely to report better health and psychological well-being than people who spend less time in nature. It doesn’t matter if the two hours are simultaneously or spread over several short trips. Time spent in nature can lower blood pressure, reduce anxiety, improve mood, and improve immune system function.
2. Move your body.
We all know that exercise is linked to health. But you don’t need to run a marathon or hit the gym to reap the benefits of physical activity. Any bodily movement can improve mood and increase flexibility and strength. Just getting up from your desk chair and going for a five-minute walk can increase circulation and creativity. Dancing and gardening in your kitchen (or dancing in your garden!) is also beneficial. Health experts recommend 150 minutes (two and a half hours) of moderate activity each week, and you reach this goal by moving for about 10 minutes each morning and evening.
3. Be friendly.
According to the Mayo Clinic, social interaction can prevent depression and stress, improve brain health, and prevent untimely death. Socially isolated adults are approximately 2.5 times more likely to die from heart disease, and numerous studies have linked healthy social bonds with physical well-being. Want to do three things at once from this list? Call a friend and ask them to take a walk with you in a local park!
4- Cross-train your brain.
Intellectual stimulation helps our brain stay sharp. There is no need to rush for a specially designed brain training program. Reading is a great stimulant for the brain, and problem-solving activities like putting together a jigsaw puzzle or solving a puzzle also engage the brain. Creative pursuits, including arts, crafts, and music making, are good for the brain. Instead of turning on the TV or scrolling through social media right after dinner, you can engage in five minutes of learning, problem solving or creativity.
5. Add fruits and vegetables to your meals.
Changing your eating pattern can seem daunting to you. You already know that you should eat more fruits, vegetables and whole grains (and less fatty and processed foods), but your daily eating habits are often the opposite. You can immediately boost your health by adding some vegetables and fruits to every meal. For example, you might want to add some raisins or dates to your morning oatmeal, or consider adding spinach to your scrambled eggs. You can put some lettuce on your sandwich or enjoy a piece of fruit before or after dinner.
6. Take care of your sleep.
Many adults (and children!) don’t get enough sleep, increasing their risk of obesity, heart disease and diabetes . Lack of sleep can also lower immunity and creativity, so spending a little extra time in bed can actually increase your productivity. The American Academy of Sleep Medicine recommends 7 to 8 hours of sleep per night for adults and 8 to 10 hours per night for teens. Turning off your phone half an hour before going to sleep can help a lot in this regard.
7. Reduce the stress in your life.
Chronic stress can negatively affect your immune, digestive and cardiovascular systems. You can’t avoid stress completely, but you can take steps to release it. Meditating for as little as 1 to 2 minutes can lower blood pressure and increase a sense of calm. (You can close your eyes and focus on your breathing, or use one of the many meditation apps available.) Laughing is another effective stress reliever, so you can watch your favorite comedy or drool with your kids or friends.
8. Get regular inspection.
Regular physical exams and health screenings (like mammograms and colonoscopy) are key to a healthy life, but many of us forget to make time for them. If it’s been over a year since your last physical exam, it’s time to take action on this. Do not neglect your dental health and eyes. If it’s been a while since you’ve had your teeth or eyes checked, don’t waste any time.
9. Stand on one leg.
Balance becomes more and more important as you age. Balance training exercises can reduce the risk of falls and the injuries that often accompany them. A gentle Chinese martial art, yoga and tai chi both promote balance, but you don’t need to take classes or take the time to improve your balance. Standing on one leg for a few minutes each day – increasing the time as much as possible – can improve coordination and improve health. (You may need to hold onto a chair, bench, or railing for support initially.)
10. Make music.
Making music is good for the mind and body. Studies have shown that singing can improve breathing and posture and reduce muscle tension . Playing an instrument supports concentration, well-being, and cognitive function and can help individuals express and release their emotions. Listening to music can reduce anxiety, high blood pressure , and pain, and improve sleep, mood, mental alertness, and memory, according to Johns Hopkins Medicine. Rank your favorite songs and sing along!