If you're no where near running laps or learning how to cook all over again, it doesn’t mean you have to resign to poor health. Instead, focus on small "baby steps" you can take, right now, by incorporating these 10 simple techniques that are so easy, absolutely ANYONE can do them:
1. Stop- multi-tasking.
Here's why. People who eat in front of the TV or computer screen eat up to 40% more AND enjoy their food less. At work, heavy multi-taskers experience a 40% decrease in productivity. So leave the office for lunch, put the phone down and pay attention to your meal.
2. Care for your teeth.
Brushing your teeth regularly may help protect against heart disease, respiratory infections, erectile dysfunction, and several other serious conditions linked to bacteria that can build up in your mouth without proper dental care.
3. Get organized.
Mess leads to stress. Living with clutter has been linked to over-eating. Clutter also reduces productivity and increases the level of cortisol, a stress hormone in your body.
4. Wash your hands.
In an analysis of 400 cellphones, 18 percent were contaminated with E. Coli, likely transferred by dirty hands. In another study, hand hygiene education and soap prevented 55% of cases of gastrointestinal illness.
5. Take deep breaths.
Most of us take shallow breaths. Deep abdominal breathing has been known to tension, lower blood pressure, support relaxation, and make you more energized. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tension you'll experience, and the more energized you'll feel.
Stretching regularly throughout the day can improve flexibility, coordination, and circulation which will then protect against injury and stress.
7. Get more sleep.
Adults that get five hours or less of sleep each night are at a 2.5 times higher risk for diabetes, 45% higher risk for having a heart attack, and 12% higher risk of death. Sleep helps you burn fat, boosts your immune system, enhances your mood, and increases energy levels. It's so critical to get the recommended seven to nine hours each night.
8. Make simple substitutions in your diet.
Making simple changes to your food choices, such as replacing one soda with a glass of water or switching from whole milk to skim milk in your 16oz latté, could help you shed up to 15-20 pounds a year.
9. Stay hydrated.
75% of Americans are chronically dehydrated. Dehydration is associated with heart and digestive issues, fatigue, high blood pressure, kidney distress, and premature aging. Water helps your body get rid of toxins, regulate body temperature, and control calorie intake by making you feel full.
Having strong social connections can help lengthen your life and fight depression.