10 Simple ways to take care of your body

A recent study found that 11 minutes of exercise a day can lead to a longer life. The study concludes, “1 in 10 premature deaths could have been prevented if everyone achieved even half the recommended level of physical activity.” Say what?!

You’ve probably heard that we should all be exercising for at least 30 minutes a day and if you’re already doing that, BRAVO! But if you aren’t, then you should know that even 11 minutes of daily moderate to vigorous activity can help you be healthier and live longer.

Sitting too much can be bad for your health. The Mayo Clinic notes, “Research has linked sitting for long periods of time with a number of health concerns” that include obesity, increased blood pressure, high blood sugar, excess body fat around the waist, and unhealthy cholesterol levels. The average American sits for 11 hours a day—and that’s not healthy.

So, what can you do about it? If there are no physical conditions preventing you from doing so, stand more. Take standing breaks every 30 minutes. Consider switching to a standing desk if you work at a desk. Stand whenever you talk on the phone.

I say this to my kids all the time. If they tell me their head hurts, I say: “Drink water.” If they tell me they don’t feel good, I say: “Drink water.” Why do I push water so much? Because it’s crucial to our well-being.

“Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly,” say the smarties at Harvard School of Public Health. “Being well-hydrated also improves sleep quality, cognition, and mood.”

And just how much water should you be drinking? About 11 cups a day for women and 16 cups a day for men is what experts recommend.

Visit your doctor regularly. It’s a simple way to keep track of your health and can help you catch anything that may be off early on. An easy way to remember to at least get your annual wellness check is to schedule it around your birthday every year. That way, it’s easier for you to remember. Think of it as your birthday gift to yourself.

My husband is a horticulturalist who is in the sun a lot. He came home from work the other day and immediately scheduled a doctor’s appointment to get a little something checked out—a growth on the skin by his nose that wasn’t always there.

He isn’t usually so proactive about his doctor’s visits, but he found out that his very good friend had to have a huge chunk of his nose removed because of skin cancer. I’m sharing because I want to remind you to always wear sunscreen and to get your skin regularly checked.

You know this, but I’m going to remind you anyway. I’m not saying you can’t have a treat here and there. What I am saying is that you need to regularly treat your body to fruits, veggies, and unprocessed foods to keep it healthy. If you’re not great about eating enough fruits and veggies, start making yummy smoothies with them and drink them daily.

Yes, you should eat healthy foods, but you don’t have to eat healthy foods that make you wanna gag. Food is fuel, but it’s also so much more. You should enjoy and savor the foods you eat. Don’t like kale? Don’t eat it! Find other greens you love. Nature is bountiful and there are so many healthy foods to choose from that you will actually enjoy.

Laughing feels good and it’s also good for you. It relieves stress, helps your body release tension, and releases endorphins that are just so beneficial to your physical and mental health.

Regularly do things that make you laugh. Watch a silly show that brings on the jiji-ri-jajas. Hang out with that friend that has you in stitches. Be silly.

OK, this one may not be all that easy because these things tend to make you feel good in the moment and are addictive—but they just aren’t good for you.

Sure, a glass of red wine here and there may have health benefits, but polishing off a whole bottle every night, not so much. As for tobacco and vape products, they really do not do anything good for your body. And drugs have been the demise of many.

If you don’t have a problem with any of these substances, cool, keep it that way. If you do, there is no shame in asking your health care provider for help.

Not getting enough sleep doesn’t just keep you perpetually tired, it can actually make you sick. “Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia,” reports the National Institutes of Health.

Conversely, “good sleep helps improve your brain performance, mood, and health.” To get better sleep, stick to a schedule by going to bed at the same time and waking up at the same time every day. Do not use electronics before bed. Visit your health care provider if you are waking up multiple times a night, as you might be suffering from sleep apnea or another sleep disorder.