We took five goals for better health and found easy ways
to get started right away.
Have a healthy habit (or two) you’d
like to adopt? Most of us do. The tough part is getting started. That’s why
we’ve pulled together these simple but effective tips to help you jump-start
five smart habits–eating breakfast, drinking more water, moving more,
meditating, and getting a better night’s sleep. Choose one to get started.
And when you’re ready, put them all together to give your everyday health an
amazing boost.
Say Yes to Breakfast
The payoff: Eating breakfast fuels your body and brain for a truly good morning.
It also helps jump-start your metabolism, which may be one reason that
breakfast eaters tend to weigh less than those who skip it.
Your best start: Choose foods you’ll look forward to–there are many more choices beyond
plain-old cereal.
Just Add Water
Out and about: When picking up your kids, get out of the car and
greet them with a hug instead of waiting in the car curbside. Park in a remote
corner of parking lots when running errands.
The payoff: Every cell in your body contains water. Staying well hydrated can prevent
headaches, moodiness, loss of focus, and muscle fatigue.
Your best start: Carry a refillable bottle of water with you at all times–in your bag, in
your car, on the job, and at the gym. If it’s handy, you’ll sip it. Also, eat
more fruits and vegetables, which contain lots of water. (Did you know that 91
percent of the weight of broccoli and grapefruit comes from water?)
Boost Your Moves
The payoff: The more you move, the more calories you burn. An active lifestyle can also
improve your mood, appearance, and overall health.
Your best start: Carry a pedometer and make it a game to increase the number of steps you
take each day. Some easy boosts:
At work: Keep a small
water glass that you have to refill often, instead of a large water bottle, on
your desk. Use the stairs, not the elevator. Pace while on the phone.
At home: Put things
away in multiple small trips rather than one big haul. Walk on the treadmill
while watching TV.
Find Your Meditation Match
The payoff: Regular meditation can ease stress, boost memory, and even improve
blood sugar levels.
Your best start: Find the activity that helps you stay in the moment and keeps your mind
focused and clear. That may be watching a flickering candle flame or repeating
a word or mantra. Some people enjoy a walk in the park or a hike in the woods.
Still others find it works to focus on a small morsel, such as a raisin,
strawberry, or nut, and notice its shape, size, color, texture, and scent.
Whatever you choose, try to focus on your breathing and what you are
sensing–seeing, hearing, feeling, tasting, and doing–right now. Let
everything else go.
Sleep Better Tonight
The payoff: Getting a good night’s rest boosts energy and improves immunity.
It’s also been associated with heart health and a longer life span.
Your best start: Create a calming routine. At the end of the workday, write in
a journal or create a to-do list for tomorrow, so you won’t worry
you’ll forget something. A few hours before bed, avoid stressful activities
such as bill paying and watching the news. As you prepare for bed, dim the
lights and quiet any loud noises. Following the same pre-bedtime routine each
night can help you drift off more easily.
