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The new year is here, and with the Covid-19 pandemic still looming large, it’s time to take charge of our personal health and well-being. So, it’s time to step into the 2022 with promises for the betterment of your health.
One of the most important steps towards maintaining good health is to exercise. Sitting too much can have negative effects on your health. When we sit, we use less energy as compared to standing or moving. Research has linked sitting for long periods of time with several health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. Prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease (CVD) and cancer.
Set goals for your daily physical activity. For example, have targets for walking 5,000 steps, to begin with, and then increase it to 10,000 steps per day. Don’t let yourself sit for longer than an hour at a time. If you have a desk job, take a break from sitting every 30 minutes. Stand while talking on the phone or watching television. If you work at a desk, try a standing desk — or improvise with a high table or counter. Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day. Finding a physical activity you enjoy, like walking, bike riding, or swimming, can increase motivation.
One of the best things you can do for your health is to cut back on foods with added sugar. While you might think you’re not eating much sugar, chances are you’re eating a lot more than you realize. Added sugar lurks in nearly 70 percent of packaged foods and is found in bread, ready-to-eat health foods, snacks, yogurts, most breakfast foods, and sauces. Sugary foods and beverages are linked to obesity, heart disease, cavities, and more. Cutting back, gradually to minimize intake, can increase your overall health.
The average person should get between 7 to 9 hours of sleep each night. Stay away from temptations that keep you from sleeping – like watching TV or being on your phones. Getting a proper amount of sleep each night is an essential part of your overall health and can prevent serious health consequences.
During the pandemic, the time spent on screens has increased drastically, across all age groups. This has had serious consequences on the eyes and mind. Spending too much time on a screen can cause depression, anxiety, and loneliness. For a resolution, put your phone away and find hobbies that don’t require a screen – like reading, doing a puzzle, or playing a board game.
After living through another year in a pandemic, there is a real need to take a compassionate look at self-development and our mental health in 2022. Not only are we living through a time of heightened anxiety and fear for our loved ones, but we’re also dealing with loneliness and enormous upheaval.
You can have mental health goals such as getting your anxiety under control, becoming more assertive or gaining more confidence. Accept who you are, nourish your body, bring intention into your actions and take time out for yourself.
Regular health checks are a must: Annual wellness exams can help keep your body on track to physical wellness. Having regular necessary screenings can spot potential problems and help begin early treatment and prevention.
Above all, many of us start the new year with huge, vague goals but those are less likely to stick than more specific, manageable ones. If you can keep up with your promises, you’re much more likely to create healthier habits.
Moreover, stay positive! When we are positive, our brains experience a major performance booster. This also helps in maintaining the overall health of the mind and body. So, this new year, make the most of your health and have the brightest future ahead.