Why wait for January 1st to begin prioritizing our health and being grateful and thankful for our healthy bodies? Why not focus on our wellness now, in November, and really set ourselves up for success through the holidays and into the new year. Wellness doesn't have to be complicated or expensive or time consuming. It can be a few minor tweaks and changes that can truly impact your whole day, week, month, and years to come. Here's the best part about each of these tips...they're free!
1. Get sunlight every morning! Light exposure plays a key role in regulating your circadian rhythm, your body’s natural internal clock. Getting sunlight within the first 30 to 60 minutes of waking has been shown to increase alertness, improve mood, reduce stress, and enhance sleep quality. It may sound simple, but letting morning sunlight into your eyes can have a profound impact on your health.
In addition to boosting energy levels, morning sunlight may improve sleep at night. Some research even suggests it benefits your overall health. The reason? Light exposure helps regulate your circadian rhythm, and intentionally absorbing morning sunlight helps prepare your body and mind for the day. Best of all, it’s free, easy to do, and backed by science.
2. Walk! Can walking really help you achieve fitness? Absolutely! Exercise doesn’t have to be complicated. Something as simple as a daily, brisk walk can contribute to a healthier lifestyle. Regular brisk walking (walk like you're late) can boost cardiovascular fitness, strengthen bones and muscles, and even help prevent or manage conditions like heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. Not only will walking help improve your physical wellbeing, it will also increase energy levels, elevate mood, cognition, memory, and sleep quality, and reduce stress and tension
The faster, farther, and more often you walk, the more benefits you’ll reap. You might start as a casual walker and gradually increase your pace and distance, eventually walking faster and covering more ground in less time—similar to power walking. This helps boost aerobic activity, improve heart health, and build endurance while burning calories.
3. One of the best ways to keep our body's healthy and strong is to get enough sleep. According to experts, adults should get 7-9 hours of sleep every night. Sleep is critical for overall health and well-being. Getting enough rest can help in several key areas. Sleep will boost brain function, reduce stress and elevate your mood, help you to maintain a healthy weight, strengthen your immune system, and even boost your creativity. How can you help ensure that you will get the recommended sleep you need? My favorite advice on how to get 8 hours of sleep is to be in bed 9 hours before you need to get up. This gives you time to settle in, quiet your mind, read a good book, and fall asleep in time to get a full 8 hours! Whatever you do, no cell phones, screens, or blue light as you try to fall asleep!