New year, new habits! I like this kind of attitude more than I like the whole “new year, new me” kind of thinking because it’s not like we turn into a new person every new year. Also, I don’t necessarily want to change everything about myself. Instead, I would rather focus on bettering myself. This year, I plan on prioritizing my well-being by adopting healthy habits.
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There are many healthy habits that I already practice, and I will continue practicing those, but I want to share five simple, yet crucial habits I want to develop and strengthen this year. I have every confidence that I will be successful because they don’t include doing anything drastic and instead are all about doing the doable. Check them out and adopt them yourself!
1. Move more, which is not the same as exercise more.
What’s the difference between exercise and movement? Exercise can feel like just one more thing to do because it is a structured activity that requires planning. Whereas movement can include exercise, but also includes all movement your body does throughout the day.
Some of us don’t like to go to the gym or feel like we don’t have 30 minutes to an hour to dedicate to exercise a day. The thing is that by moving our bodies more throughout the day we can still reap the rewards of non-exercise activity thermogenesis (NEAT), which refers to the energy our bodies use daily for activities that aren’t planned exercise.
Leading a sedentary life is not good for us. Our bodies are designed to move. Increasing your NEAT can boost your health. The best part is that increasing NEAT is not all that hard. Easy ways to do it include taking the stairs whenever possible, skipping, walking more, standing and walking whenever you talk on the phone, fidgeting while sitting, doing household chores while dancing to your favorite tunes. Just move!
2. Learn something new.
Learning new things for no other reason than you want to is not only fun, it’s good for your because it helps build neurons and improved the health of your gorgeous brain. “As your brain is stimulated through this learning process, it is strengthening and building new neural pathways,” says Ronald C. Petersen, MD, PhD, professor of neurology and director of the Alzheimer’s Disease Research Center at Mayo Clinic.
Learning is something that we can all do no matter how old we are, so no excuses. Need ideas? Learn a new language, learn a new dance, follow a recipe you’ve never tried, take a pottery class, learn to knit or crotchet, or learn to sew.
3. Visit green spaces more.
“Engaging with nature can bring about multiple health effects that occur simultaneously and across short or long periods of time,” the USDA Forest Service documents in its “Urban Nature for Human Health and Well-Being” research summary.
According to studies, people who live near parks tend to be more physically active, have less mental distress, and longer life spans. The positive benefits increase if the green space includes water or blue space.
Even if you live in a city, you can spend time communing with nature by heading to your nearest park, beach, botanical garden, or your own garden. If spending time in nature doesn’t come naturally to you, allow me to suggest some activities you can do while in nature.
You can read under the shade of a tree, you can take your dog for a walk, you can take yourself for a walk, you can plant something in your yard, you can plan a meetup with a friend and chat outdoors, or you can have a picnic.
4. Hydrate, hydrate, hydrate!
Drinking enough water is so important and I know you know you should be doing it, but it bears repeating because too many of us are still not drinking enough water. According to the Centers for Disease Control and Prevention, “During 2015–2018, US children and adolescents drank an average of 23 ounces of plain water daily. US adults drank an average of 44 ounces.” That’s under 3 cups for kids and under 6 cups for adults, which is not enough.
Water intake needs differ, but generally speaking women need around 11 ½ cups per day, men need around 15 ½ cups per day, and children need 5 to 11 cups per day depending on their age. Getting enough water is important because it helps your body function normally. Not getting enough water can affect your mood, memory, and how you process information. Severe dehydration can lead to serious health issues, like kidney failure and heart issues.
To increase your water intake:
- Carry a reusable water bottle with you and drink from it regularly.
- Order water with your meals when you eat out.
- Have water with all your meals at home.
5. Stop sacrificing sleep.
“I’ll sleep when I’m dead,” is something I grew up hearing. The problem is that if you don’t get enough sleep, you might be headed to the grave sooner. Sounds dramatic, but chronic lack of sleep can absolutely contribute to an early death.
According to Harvard Medical School, “An analysis of data from three separate studies suggests that sleeping five or fewer hours per night may increase mortality risk by as much as 15 percent.” Not getting enough sleep can also lead to an increased risk in developing serious health conditions, including diabetes and cardiovascular disease.
Sleep needs vary depending on age. If you aren’t getting enough sleep or have difficulty falling or staying asleep, be sure to talk to your health care provider. They can help you figure out how to be your best slept self.
Take care of you this year and every year!
*Disclaimer: The advice on MamasLatinas.com is not a substitute for consultation with a medical professional or treatment for a specific condition. You should not use this information to diagnose or treat a health problem without consulting a qualified professional. Please contact your health care provider with questions and concerns.*
*Descargo de responsabilidad: Los consejos sobre MamásLatinas.com no sustituyen la consulta con un profesional mĂ©dico o el tratamiento para una condiciĂłn especĂfica. No debes usar esta informaciĂłn para diagnosticar o tratar un problema de salud sin consultar a un profesional calificado. Por favor contacta a tu mĂ©dico si tienes preguntas o alguna preocupaciĂłn.
