Healthy lifestyle choices are transformative when they are rooted in positive thinking and are self-motivated. Furthermore, the move towards a healthier lifestyle is often easier when it’s tied towards a specific goal: “I am going to exercise 30 minutes today,” versus “I will get more exercise.” Here are some small changes that you can make each day that will help you become healthier over time. Here is how you can use one week to start making improvements to your overall health and wellness.
Day 1: Drink An Extra Glass of Water For Better Health and Wellness
In the UK, the average water consumption per individual is around 2.5 liters per day for men and 2 liters per day for women. However, 75% of an individual’s water intake per day comes from beverages other than water. Cutting down on the soft drinks, caffeinated beverages, and sugary drinks will increase your overall health. Try to drink an extra glass of water each day and set a goal for drinking 6 to 8 glasses.
Day 2: Pay Attention to Portion Size and Nutrition Labels For At Least One Snack That You Eat
According to the British Heart Foundation, portion sizes have increased dramatically since 1993. For example, in 1993, the average size of a crisp package was 100 g. Today, the typical package of crisps is about 150 g. Eating smaller portion sizes can help reduce excessive calorie intake. In the long run, cutting down on extra calories and fat will also help reduce the likelihood of diseases like diabetes and heart disease.
Day 3: Start Your Day By By Taking the Stairs Instead of the Elevator
If you work in a high-rise office building, try taking the stairs instead of the elevator. Ascending or descending a flight of stairs can burn about 4 to 5 calories per minute. In the UK, more than 35% of adults are overweight. In the office environment, taking the stairs during the start or end of a shift and at breaks could easily add up to that 30 minute exercise goal you set for the day.
Day 4: Go To Bed At a Reasonable Time and Stress Less
According to the NHS, one in three people suffer from fatigue, stress, and lack of sleep. Regular and repeated lack of sleep is associated with stress and other factors and can lead to heart conditions, diabetes, and other chronic conditions over time. Pick one night out of the week where you leave your stress at work, relax, and go to bed at an earlier time. Here are some tips to get a good night’s sleep:
- Avoid alcohol and caffeine at the end of your day.
- Try to eat a meal before late evening, preferably as soon as you get home from work.
- Read a book or watch a television show for a while before you go to bed.
- Your bedroom should be for sleeping only. Try to avoid having a laptop, book, or television in your bedroom to finish up work or other items for the day.
- Make sure that you get eight hours of sleep.
Day 5: Try One Thing That Improves Your Posture
More than 2.5 million people in the UK suffer from back pain. Take one day and make one improvement that helps your posture. Here are some suggestions:
- Try an adjustable desk that lets you stand for at least part of your shift.
- Find an ergonomic chair.
- Take five minute breaks at regular intervals throughout your work so that you get up and walk around.
- Adjust your computer monitor or desk chair so that you can sit more comfortably.
- Invest in a bluetooth headset so that you don’t have to slouch to cradle your phone.