The power of change is at your fingertips...literally. Starting to focus on your wellness doesn't mean jumping straight from the couch to a marathon, or signing up for a three-week yoga retreat when you can't even do downward-facing dog properly. Instead, the journey to wellness starts with you, making small changes to your daily lifestyle. And the best part? Your wellness kit is all around you.
Movement for all
Some people exercise effortlessly, arriving at the office at 8 a.m. after an hour at the gym. We should look up to those people and try to be more like them. It can be a challenge for many of us to fit movement into our day. Well, it doesn't have to be.
In reality, 30 minutes of exercise a day is enough. This is the recommended time: 3 sessions of 10 minutes each, which are as effective as 30 minutes of continuous exercise.
Make the most of your daily activities with a little creativity! Think of movement as an opportunity, not a nuisance:
- Join or get together a group of people to go walking in the park.
- Use the stairs instead of the elevator.
- Don't look for a parking lot close to where you need to go, but park further away and take a walk.
- Try a physical activity with friends (yoga, Zumba, tai chi, Pilates) instead of going for a coffee.
Food for thought
Think of food as something that nourishes your body and soul. Eat regular meals that include the main food groups, limiting the amount of fat, sugar and salt. The main food groups to focus on, according to the Australian Guide to Healthy Eating, are:
- Cereal-based foods
- Vegetables and legumes
- Fruit
- Lean meats and poultry, fish, eggs, tofu, nuts and seeds
- Milk, yogurt, cheese and/or alternatives
Variety in your diet is important and helps you get the different nutrients your body needs. Try to create meals with at least three food groups from the list. For example, for breakfast, include some fruit with whole grains and low-fat milk or yogurt.
As you age, your muscle mass and estrogen levels can start to decline. Protein is good for your muscles and can help minimize muscle breakdown, says Swisse registered dietitian Simone Austin. Simone suggests trying to have a protein source at every meal and snack. For example, eggs, yogurt, or milk for breakfast, lean meat, cheese, or canned fish in your sandwich for lunch, and lean meat, fish, or beans in the evening. For estrogen, which affects bone density, Simone suggests including foods rich in calcium and vitamin D.
Mind first
While it's easy to get caught up in the daily grind, taking time to nourish your mind is actually crucial to overall good health. Feel like you can't do it? Here are three simple ways to incorporate mindfulness into your daily life:
Breathe
Okay, breathing is what you do all day, every day. But what we really mean is conscious, purposeful breathing. Take a minute to sit quietly and focus on your breathing. Breathe in deeply through your nose and out through your mouth, focusing all your attention on the movement and flow of air. Let go of all your thoughts and feel one with your breathing. Do this for a couple of minutes a day to ground and center yourself.
Be thankful for what you have
Think of three things each day that you are grateful for. Even better if they are things you normally take for granted, like a house to live in, a heater to keep you warm, and a nice park near your job to walk in during your lunch break. Have you noticed how they improve and enrich your life? The point is that we spend so much time aspiring to bigger and better things that we often lose sight of the great things we already have.
Sleep
The emotional and physical benefits of a good night's sleep are undeniable, yet many of us fail to get enough or adequate sleep . The optimal amount of sleep to devote to is seven hours a night, and when you wake up you will feel full of energy to practice all your mindfulness practices for the day ahead.
This week dedicated to women's health and beyond, we encourage you to move more, nourish your body, and become the healthiest, strongest version of you.