Follow this template to create a routine that will help you reach your health goals this year
During January, many people have New Year’s resolutions on their minds. And what is one of the most common resolutions? To become healthier! Everyone wants to be healthy, whether it is mentally or physically, and it is no secret that there are many positive benefits of becoming a healthier person.
But where to start? Sure, you can ask a “healthy” person what the secret to their health status is, but you probably will not get a simple answer. Because the answer to better health is not a simple secret, it is routines. That, and many small, gradual changes in your attitude and habits that can create an overall healthy lifestyle.
Since your neighbor or coworker would probably find it strange if you followed them around with a notebook to learn their routines, we at KURU have found what some healthy people do differently and compiled a list of simple advice to get you started!
KEEP YOUR SLEEP SCHEDULE SACRED
When we were kids, our parents drilled into us the importance of getting enough sleep at night, but as adults, we do not put as much effort into regular sleep habits as we should. Having a regular sleep schedule is an integral part of having a healthy lifestyle.
Lack of sleep can wreak havoc on your health. It has been known to mess with your metabolism, hinder your immune system, and cause lower brain function. Your brain will have trouble solving problems and dealing with stress. Some people assume that if they get a certain number of hours of sleep per night, they are set. But actually, the “when” matters just as much as the “how much”. Meaning, that having a consistent routine of when you go to sleep and get up every day can have a big impact on how you feel.
Try to set a regular time to go to sleep every night and stick to it for at least two weeks. The differences in your mood and energy will be pretty noticeable. If you already have a pretty regular sleep schedule, try to cut off your “screen” time at least 30 minutes before you go to sleep. This gives your brain time to “settle down” and you will have a more restful sleep as a result.
"Having a consistent routine of when you go to sleep and get up every day can have a big impact on how you feel. Try to set a regular time to go to sleep every night and stick to it for at least two weeks."
GO OVER YOUR TO-DO LIST
Have you ever felt like you have forgotten something that you are supposed to do that day? Do you have trouble with time management? A great practice to pick up is to look over your “to-do” list each morning. When you wake up in the morning, take 5 to 10 minutes to read over your calendar and task list for the day.
This centers your mind onto the tasks ahead and will increase your productivity since you know just what you want to get done that day. You can plan time to workout and make healthy meals that day and commit to it since you know where your time is going.
NEVER SKIP BREAKFAST
This is so important to start your day off right. Not only does your body need the fuel to get started, but eating a balanced breakfast in the morning can also help brain function, digestion, and jumpstart your metabolism.
Not a morning foodie? At least drink a glass or two of water, that will still get your metabolism going and wake up your digestion. If you are looking to add an extra boost, add some lemon to your water in the morning. Lemon with hot or cold water has many benefits, including better digestive health, a higher metabolism rate, and it can detox your system.
KEEP TRACK OF WHAT YOU EAT AND DRINK
Nobody is saying that you have to go crazy and be overly anxious about what you eat. Calorie counting and “dieting” can be detrimental to creating healthy habits, because they are not always sustainable. Mindless eating, the way you would in front of a television, or while working on a difficult issue at work, can add a lot of bulk to your daily food intake.
Try pre-portioning healthy snacks and have them handy where you usually indulge (at your desk, by the couch, right up front in the pantry). Focus on learning what is in your food and what your body needs and go for those things. Eat things that are high in protein or fiber to stay fuller longer and keep your body fueled. Only eat carbohydrates and sugar in moderation.
Having a treat now and then is good for your mental well-being and keeps you from giving up on something that is too strict. The best rule to learn is “Everything in Moderation”. Overeating and too-large portions are one of the main causes of obesity today. Eat less of the junk and more green foods, then slowly shift the ratio and eat more greens and lean protein until those unhealthy foods are all behind you.
"Focus on learning what is in your food and what your body needs and go for those things. Eat things that are high in protein or fiber to stay fuller longer and keep your body fueled."
MOVING IS A MUST!
One of the top things that healthy people do regularly? They move! They try not to stagnate or sit for long periods if they can help it. Make your workout a priority, and you will see a significant change. Not only in your cardiovascular health but in your overall well-being.
Exercise is not just about burning calories and building muscles. Regular workouts can clear your mind, take care of stress, and give you energy. They build confidence and relieve anxiety. If 20 minutes of walking or running a day can give you all of those benefits, what are you waiting for?
SET CLEAR GOALS
Another tip from successful and healthy people is to regularly set clear goals. Both long-term and short-term goals can be helpful because they keep you on track. Knowing where you want to be at the end of a certain time keeps you motivated and gives you direction. Writing clear goals is important because vague or broad goals can be difficult to track and difficult to see progress on.
To write a specific goal, you need at least three things: What your goal is, how you plan to do that, and for how long. For example, if your goal is “I am going to save money by not eating out at restaurants for the next two weeks.” then you have a lot of instruction just in the goal itself. The goal is to save money and you plan to do so by not going to restaurants. And you set a clear deadline of two weeks so that you have a “destination” and are less likely to give up if you know when the end is.
Short term goals should always be this specific so that you can see progress and reward yourself for it. Achievements, even small ones, will increase your confidence in yourself and help to perpetuate a goal-setting attitude.
FIND A SUPPORT SYSTEM
No one should make a big change alone. If you can find a friend or coworker to keep you accountable, it can make the final difference in your journey to a healthier lifestyle.
They can even be online! You can find forums and websites dedicated to making healthy choices that offer support, recipes, and advice. Or you can find someone at the gym that you see regularly and make a gym buddy. You can then keep each other going to the gym regularly because you plan to see them and they plan to see you each time. Knowing that someone is waiting for you will make you that much more likely to get up and get going!
"If you can find a friend or coworker to keep you accountable, that can make the final difference in your journey to a healthier lifestyle."
Speaking of support, one of the common setbacks and trials you may encounter when working toward your fitness goals is foot pain. If that sounds a little too familiar, you may need to change your walking shoes.
At KURU, we offer an inclusive line of footwear for all your arch support needs. Our advanced KURUSOLE™ technology can give you the pain relief that your feet crave! Hop over to our store and see which style is the perfect fit for you!