Staying healthy requires keeping both your body and mind in peak condition
Keeping yourself healthy is more than just about hitting the gym consistently and having strong health habits on a day-to-day basis. True health is about constantly improving your state of wellness while focusing on bettering yourself mentally and physically. To that end, here is a thorough guide to some of the most prominent fitness, health, and wellness tips for this year.
What is Wellness?
Before diving deep into the top tips for all around wellness, it’s important to define what exactly wellness is. It’s best to think of wellness as your overall level of health and satisfaction with where you are in life. Wellness is an umbrella that includes factors such as:
- Physical health
- Mental health
- Social connectedness
- Sleep schedule
Achieving peak wellness is about constantly improving in each of the above categories. By improving your wellness, you will take a major step in improving your total health, which is defined as a state of complete physical, mental, and social well-being. Improving your wellness and health can allow you to reduce stress, improve productivity, and bolster your overall state of living.
How Are Fitness, Health, and Wellness Related?
Thinking of the relationships between fitness, health, and wellness is best done by thinking of a hierarchical structure. Health is at the very top, with your state of wellness feeding directly into it. Underneath wellness are the categories mentioned earlier, including fitness and smaller elements of health itself.
Part of the process for achieving peak wellness in each category is mastering the elements of fitness and healthy habits. Doing so can allow a person to improve their wellness and, by extension, their complete health.
15 Powerful Tips for Improving Wellness
Improving your wellness is not just about setting certain goals, such as seeking generic weight-loss. It’s about setting smaller milestones for that goal that are attainable with hard work and effort. Achieving your maximum potential in each of the aforementioned wellness categories will not be easy, but the following 15 tips can help you take your first step:
Cardio can seem extremely tough, especially after you’ve already completed a workout, but the benefits it can bring are unparalleled. Aerobic activity is one of the primary methods of reducing fat that builds up around your organs. By reducing this fat, you can improve both your metabolic and gut health.
Improvements in both metabolic and gut health will not only bolster your physical health, but your mental health as well. Studies show that there is a direct connection between gut health, anxiety levels, depression, and even the reception of pain. Aim to get around 150-minutes of moderate aerobic activity, or 75-minutes of intense activity, in a week to maximize benefits.
Drink water daily
Everybody knows humans need water to survive but drinking just enough to get through the day isn’t a healthy habit. Hydration is a major factor in ensuring your body is performing at peak functionality. It also helps to ensure that your blood volume levels stay in a healthy range. Water is the preferred drink of choice for staying hydrated, due to the fact that it has no calories, added sugars, or other unhealthy components.
There is no single rule for how much water you should drink daily, and simply drinking enough so that you are no longer thirsty should be more than good enough. However, if you are involved in vigorous physical activity or constantly in the sun, be sure to take in a little extra.
Be sure to get enough rest
Sleep is an often-overlooked factor of wellness in the hustle and bustle of today’s world. Generally, healthy adults need between 7 to 9 hours of sleep per night and health teens need 8 to 10 hours per night to function properly. In reality, however, sleep is a case-by-case basis. Evaluate your own personal situation and day-to-day life.
Do you participate in vigorous sports that take much of your energy? Do you feel sleepy wandering about during your day? Is it difficult to stay focused on tasks for long? Can you only get through the day with 3 cups of coffee in your system? Questions such as these will help you determine whether you are currently getting enough sleep for the needs of your body.
Detox from technology before bed
Building off of the previous tip, those of you looking to improve how you sleep at night will certainly benefit from a technology detox immediately before going to sleep. Detoxing from technology can result in health benefits such as reduced stress, increased focus, and better social interactions.
Additionally, removing technology right before bed also cuts down on your exposure to blue light, which can inhibit the release of melatonin. Melatonin is a naturally occurring hormone, released by the brain, that regulates your sleep-wake cycle and is responsible for making you feel tired. Staying on your phone late into the night will result in lower melatonin levels being released, thus making you feel less tired.
Find a nutrition regimen right for you
It’s incredibly important to build a well-rounded nutrition schedule to cultivate wellness. Incorporate organic foods into your diet as opposed to processed foods and aim to reduce your sugar intake. Try to avoid artificial trans-fat as much as possible, as these can sometimes lead to inflammation or heart disease in the long run.
We always recommend consulting with your doctor before putting yourself on a strict diet or weight-gain program, to ensure maximum safety for your body-type.
Join a new class or try a new activity
No journey towards improving wellness would be complete without the addition of social activities. In fact, some studies have shown that a lack of social connectivity can be more detrimental to a person’s health and wellbeing than obesity, smoking, and high blood pressure. Those with strong social circles have a 50% increased chance of longevity in their life.
Don’t be afraid to join a new workout class, painting workshop, guitar circle, or any other type of group activity that piques your interest. This will allow you to make new connections with people and build your social circle, leading to reduced stress and overall higher wellness.
Take a multivitamin
Depending on your diet, it’s possible that you aren’t getting all the vitamin nutrition that you need on a day-by-day basis. Multivitamins are a great way to fill the gap in your nutrition to account for some of the missing pieces. As a whole, intaking vitamins naturally is still a preferred form for the body, so aim to increase the natural intake in your nutrition habits.
With that said, multivitamins are a great alternative for those days where you were running around like crazy and didn’t get a chance to meet your nutrition goals.
Never forget about stretch breaks
For those of you who have jobs that require long hours of sitting down, this can lead to a number of health problems in the long run. From posture problems to an even higher likelihood of cardiovascular issues, humans were not meant to sit for long amounts of time with no movement. In order to bolster your physical health, it’s recommended that you take stretch breaks throughout the day.
Even something as simple as taking a 5 to 10-minute walk for every hour you sit during the workday can be healthy. For those seeking even more movement, some experts recommend sitting for 20 minutes out of every half hour, standing for eight minutes, and moving around for the final two minutes.
Avoid sugary drinks
Though you have likely heard of avoiding sugary drinks for the majority of your life, it’s certainly worth reiterating. Added sugars can increase your risk of heart disease, type 2 diabetes, and can impact your level of overall fat. Aim to drink healthier alternatives such as water or sparkling water, unsweetened tea, or even coffee.
Improve gut health
As discussed previously, there is a direct connection between your mental state and what you put into your stomach. Avoid putting processed foods into your stomach and opt instead to eat healthier alternatives. This can help to improve your mental state, mood, focus, and more.
Additionally, probiotic drinks are a great choice as they feed your gut bacteria that help with digestion and overall health. These bacteria can be added by probiotic foods as well, such as yogurt and more.
Meet your protein, fruit, and veggie goals
On the topic of overall gut health, being sure you are eating enough protein to support muscle health and development is quite important. Additionally, stacking your diet with an adequate amount of fruits and vegetables can have long-lasting bone, muscle, and tissue benefits throughout your entire body.
Not to mention that protein, fruits, and vegetables are great sources of energy for your body, especially if you are a bodybuilder or working out in the gym consistently.
Focus on strength and muscle building
Beyond simple cardio, lifting weights in the gym can have extremely positive health impacts. You don’t need to be a bodybuilder to hit the gym, and even small weight workouts a couple times a week can bring positive impacts. To that end, there are two primary forms of weight training: strength training and hypertrophy training.
Strength training means lifting heavy weight for lower reps in order to increase how much your muscles can lift, whereas hypertrophy training is lifting lower weight for more reps to increase muscle size. Combining both types of workouts will bring maximum benefits to your muscle groups and help you to achieve stronger physical health.
Check in with your friends
In the interest of building out your social circle, don’t forget about your current friends! Make an effort to reach out to your friends to simply check-in and see how things have been going. Whether that’s meeting up for coffee, going out to grab a drink, or watching a show together, meeting up with friends is extremely important for your overall wellness.
Those of you who are looking to make new friends should consider signing up for classes, events, or other activities that line up with your interests. This way, you will already have something to talk about with the other strangers there!
Mental health is about more than simply feeling content in your day-to-day life. Meditation is a proven way to reduce stress levels and improve your overall mental state. It has also been shown to help practitioners improve patience, reduce negative emotions, lower resting heart rate, improve sleep quality, and much more. There are plenty of guided mediation resources to consider that walk you through a meditative session.
Perhaps the best and biggest tip for your physical, mental, and overall wellbeing is to get outside more. Beyond the fact that the Sun provides a person with Vitamin D (a crucial vitamin for your health), the outdoors is also proven to reduce stress, cortisol levels, muscle tension, and heart rate – all of which are linked to cardiovascular disease.
With an office job, it can be difficult to get outside while the sun is still up. Aim to take your lunch outside or even step out for short 10-minute breaks if possible throughout the day.
How TTP Fitness can help with your health goals
Here at TTP Fitness, we understand the importance of improving physical and mental health. Whether you are seeking help with your training goals or are trying to build the best nutrition regimen recommended by a doctor for your body-type, we can help. Don’t be afraid to reach out and contact us today to set up your free session and get your transformation started!