Make a New Beginning to Improve Your Wellness

You are already aware of dramatic ways to improve your health, such as ceasing smoking, not drinking to excess and avoiding other harmful substances. But there are other small steps you can take that in time will have a significant impact on your health as well. If you are currently not doing anything for your health, the biggest, most crucial step is simply to begin. This National Wellness Month, you can make a fresh start for your well-being by taking just one of these steps:

1. Use small periods of time to introduce exercise. It's easy to put off getting physical activity if you don't have an hour to spare. But what about 10 minutes? According to the British Heart Foundation (BHF), you can do simple strength exercises in just 10 minutes to build your cardiovascular health and lower anxiety levels: heel raises, glute bridges, seated bicep curls, chair dips, etc. If you want to build up the difficulty of these exercises but don't have the funds for barbells or resistance bands, water bottles can be good alternatives according to the BHF.
2. Introduce one new type of produce to your diet. For assistance, you can learn about different produce in group sessions through Eskenazi Health's nutrition programs. Information on these programs can be found on the Eskenazi Health website. Or you can pick up a vegetable or fruit you've never tried by visiting a farmer's market. You can locate a list of markets and their hours at VisitIndy.com. While your goal is to consume about five servings of vegetables and fruit per day, for now, add at least one to your diet.
3. Try to keep to a regular sleep routine. It's recommended that adults get seven or more hours of sleep a night, which can lead to numerous benefits, such as improved cardiovascular health, lower stress levels and reduced chance of developing chronic diseases. Keep trying to get a full rest, but even if you don't, sticking to a sleep routine can improve your health. According to a January 2024 study in the journal titled Sleep, such a schedule can reduce mortality risk by 20%-48%. A regular sleep routine may be even more important to your lifespan than how long you sleep.
4. Plan for - and act on - a backup indoor physical activity if you typically exercise outside. Suppose running is your go-to exercise but you know you will never jog when it's raining or snowing. Choose an alternate physical activity for such days. Clear weather in Indiana will never be guaranteed.

As you look over the list, remember the mind games that have defeated you before. For example, all good habits don't have to start on a Monday; a Wednesday or Saturday will do just as well. Also be sure to give yourself a break if you backslide. Whether you binge on potato chips after eating nutritious food for a month, skip your exercises for a week or break your new sleep schedule, don't give up. Progress isn't an all-or nothing deal when it comes to your health. Part of the process of change is not giving up the first time you make a mistake. Take a breath. Start again.

This month, challenge yourself to take one small but significant step to improve your well-being. Once you've mastered it, you can begin to make that minor change a habit. Before getting started, however, consult with your primary care provider to get good advice based on your own health. If you don't have a provider, please reach out to Eskenazi Health Connections for assistance at 317.880.7666.