by Karen Alexander, Sunshima guest blog writer
We are well and truly into 2022!
Many of us begin each year thinking that after all the Christmas excess, now is the time to set some serious health goals. This year we will drink less alcohol, not snack so much and who knows, we may even try the local 10K run. Having goals are productive and provide a point of focus. However, we can lose motivation if progress seems slow or a bad week blows away all your good intentions. Instead, why not aim for goals that are more realistic, yet still beneficial for your health. Here are 5 healthy goals you can actually keep.
Sleep More
NHS UK says that 1 in 3 of us suffer from poor sleep and not only does this cause bad moods and overall tiredness. It also puts us more at risk of serious medical conditions such as heart disease, diabetes and obesity. Most of us need between 6 to 9 hours sleep each night and if you are waking up tired you probably need more sleep. To help you sleep more, create a regular bedtime routine that will help you relax and get ready for bed. At bedtime try some light yoga stretches, read a book or lie down for 20 mins on Sunshima’s acupressure mat. The main thing is to establish a bedtime routine that tells your brain, you are getting ready to go to sleep.
Eat More Plants
Eating more plants can help lower your overall risk of high blood pressure, type 2 diabetes, and heart disease and by plants I mean fruits, vegetables, grains, pulses, legumes and nuts. An easy start is to swap half of the meat you would normally put in dishes like curries, stews and ragu with beans, chickpeas or lentils. Then there is meat free Mondays and thanks to the internet hundreds of delicious recipe ideas are only one click away.
Drink more water
Yes, this is one we are always recommending. Human beings are made up of about 60% to 70% water, yet on average most of us drink far too little of it and end up dehydrated. One simple goal is to consume at least 1.5 to 2 litres of water daily. To keep on track with this, get yourself a reusable water bottle that keeps your drink cold. Drinking cold water is more enjoyable, the bottle is portable and you can set a simple reminder on your phone for every hour to take a drink. Before long 2 litres will be consumed, and you will feel better for it, even your skin will glow!
Move your body at least 15 minutes each day
Choose an activity or activities that you enjoy and commit to doing them at least 15 mins every day. The activity can be anything from taking a brisk walk, dancing in your kitchen or riding a bike. It should at the very least raise your heart rate, make you breath faster and feel warmer. Or there are more intense activities like running up stairs, circuit training or lifting weights. These can be done in short bursts with rests in between. Whatever you do, make sure it’s something you love and look forward to doing, that will make it easier to keep as a goal!
Rest Your Mind More
How many times have you felt yourself overthinking the “what if” of a situation or just feeling like there is still so much left to do? Take a break, stop looking at your computer and make some time to rest your mind for 20 minutes if possible or even just for 10. Walk away, take a few deep nourishing breaths and look out the window onto the world outside. Make your favourite drink slowly and deliberately, sit down and enjoy it’s smell and taste. Remember this is your time.
We hope these easy health goals, improve the quality of your life, make you feel better and are simple enough to fit into your already busy lives. Here’s to a happier, more energised and healthier you!