Transform Your Health: Four Powerful Strategies for a Better You in 2019

Discover how small changes can make a lasting impact on your health and well-being. Instead of making New Year’s resolutions that fizzle out, let’s focus on making small, steady changes that will last a lifetime.

Exercise in a Way That Works for You

Just like haircuts and diets, workouts have trends that come and go. From HIIT to SoulCycle, we’ve seen it all. While some people thrive in group workout environments, others find them intimidating. The key is to find what works for you. Here are some options:

Join a gym and create a customized workout routine, either on your own or with a personal trainer.
Work out at home using exercise or dance videos on YouTube.
Go for a leisurely walk in your neighborhood.
Do arm exercises while holding your child.

Remember, workout classes may not be as intense as you think. Many gyms now offer inclusive environments that cater to all fitness levels. As Laura Leigh Abby, co-owner of The Studio @ Beacon, says, “Embrace the ‘come as you are’ mentality and find a workout that makes you feel great.”

Harvard Health recommends the following workouts:

Swimming: The buoyancy of water allows your body to move fluidly while taking the strain off painful joints.
Tai Chi: Known as “meditation in motion,” this martial art combines movement and relaxation.
Strength Training: Lifting light weights keeps muscles strong without bulking them up.
Walking: Adults should start by walking 10 to 15 minutes, then over time, walk farther and faster, up to 30 to 60 minutes on most days of the week.
Kegel Exercises: These help strengthen the pelvic floor muscles that support the bladder.

Strengthen Your Immune System

According to the Centers for Disease Control and Prevention, adults have an average of two or three colds per year. While there’s no way to avoid catching a cold, you can lessen your susceptibility and prevent it from developing into something worse. Harvard Health recommends the following for strengthening your immune system:

Don’t smoke.
Eat a diet high in fruits and vegetables.
Exercise regularly.
Maintain a healthy weight.
If you consume alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
Try to minimize stress.

While the medical establishment’s assessment on vitamins and minerals is inconclusive, many professionals recommend getting your vitamins and minerals from food. Citrus fruits and dark leafy greens are high in vitamin C, and vitamin D can be found in salmon and egg yolks from chickens raised outside or labeled as high in vitamin D.

Live Your Best Life

Our everyday habits have a significant impact on our mental and physical health. Rewiring our brains can help us become more positive and healthy. Here are some tips from Kate Hanley, a personal development coach and author of How to Be a Better Person:

Start your day right: Develop a healthy morning routine to set the tone for your day. This could include stretches, jotting down things you’re grateful for, or visualizing the day ahead.
Embrace boredom: Boredom can be a much-needed counterpoint to information overload. Instead of reaching for your gadget, look around, talk to someone, or wonder about something in your environment.
Change your default reaction to stress: Identify your automatic reaction to stress and find healthier alternatives. This could be anything from going for a walk to talking to a friend.

Listen to Your Body

The most straightforward way to improve your health is to listen to your body. Our bodies communicate with us, and it’s up to us to listen. If we eat too much junk food, our bodies crave a healthy detox. If we don’t eat enough, we become weak and tired. If we work out too hard, our bodies ask for a rest day. If we’re stressed, our shoulders tense up, and our bodies yearn for a massage.

Pay attention to your body’s signals. If you’re tired, sleep. If you’re thirsty, drink water. We instinctively know how to improve our health. Let’s take the time to listen and treat ourselves well.