Looking for some new strategies to add to your daily health and fitness routine? Adding a new self-care habit to your schedule doesn’t have to be expensive or time-consuming. When done consistently, even small lifestyle changes and habits can really make a big difference for your well-being over the long term. Dean Zweck, Product Development Manager at Total Fitness has shared simple tips to incorporate into your daily routine to improve your well-being:
Cold Showers: Consider starting and ending your showers with icy cold water. This practice has been found to boost immunity and can reduce the number of days you are ill – it also provides an invigorating start to your day.
Sauna Therapy: If your local gym has a sauna, try spending 20–30 minutes in it. Doing so can promote healthy cell growth by activating heat-induced proteins. If you don’t have access to a traditional sauna, you can consider purchasing an infrared one to use at home.
Prioritise Sleep: Sleep is crucial for regenerating both your body and mind. Aim to get 7–8 hours of quality sleep each night. To enhance your sleep quality, reduce your caffeine intake after midday and avoid consuming alcohol close to bedtime, as these can interfere with your sleep quality.
Manage Stress: Chronic stress can negatively affect your health and life expectancy. Find effective ways to destress at home, such as meditative breathing exercises, using aromatherapy balms, taking hot baths, massages, engaging in yoga sessions, and even swimming.
Strength Training: Building and maintaining muscle mass can positively impact your longevity – the more muscle you have can impact your longevity. If you can’t make it to the gym, find ways to incorporate strength training into your routine at home, such as lifting heavy objects or engaging in bodyweight exercises to challenge your muscles.
Consider Fasting: Intermittent fasting, periods of time without food, can potentially extend your lifespan. This is believed to occur through a process called autophagy, which helps remove damaged cells. If you’re considering fasting for over 24 hours, it’s advisable to seek guidance from a healthcare professional.
Engage in Brain Training: A healthy mind is essential for a healthy body. Keep your brain active by solving puzzles alongside your morning brew. Also, playing Sudoku or word games like Wordle can stimulate your cognitive abilities and contribute to a longer and healthier life.
Laugh More: Laughter is not only good for the soul but also for your longevity. Laughing can boost your immune system, lower stress levels, and improve heart health. So, watch the latest comedy show, spend time with funny friends, or find little reasons to chuckle throughout the day.
Embrace the Outdoors: Spending time in nature can positively impact your well-being and longevity. Exposure to sunlight helps your body produce vitamin D, which is crucial for bone health and immune function. Additionally, spending time in green spaces has been associated with reduced stress, improved mood, and enhanced overall health.
Practise Mindful Eating: Mindful eating involves paying full attention to your eating experience, savouring each and every bite, and listening to your body’s hunger and fullness cues. It can help prevent overeating, promotes healthier food choices, and improves digestion. By practising mindful eating, you can develop a healthier relationship with food and support overall well-being.
Leading a balanced life means taking care of your physical, mental, and spiritual well-being. Whether you take up a new exercise habit, practise mindful eating or intermittent fasting, or spend more time in natural environments, over time, your holistic health will benefit.