A new year is a wonderful opportunity to refresh and recharge and to recommit our efforts to attain our goals. At Premier Medical, we look forward to supporting our patients in achieving greater happiness and improved health. In this article, we’ve compiled a list of tips to help you be healthier and more active in 2023 and beyond.
Move More, Sit Less
Since sitting uses far less energy than other body positions such as standing, spending too much time sitting each day can put your body at risk. You can improve your health by spending more time on your feet or simply being more active. For office workers and others who spend several hours sitting each day, we recommend taking more frequent breaks or scheduling time for physical activity throughout the week.
The Center of Disease Control and Prevention (CDC) offers guidelines for how much physical activity individuals may need depending on their age group.
For adults who are 18-64 years, the CDC recommendations for physical activity are as follows:
- At least 150 minutes a week of moderate intensity activity such as brisk walking.
- At least 2 days a week of activities that strengthen muscles.
For adults who are 65 years and older, the CDC recommendations for physical activity are as follows:
- At least 150 minutes a week of moderate intensity activity such as brisk walking.
- At least 2 days a week of activities that strengthen muscles.
- Activities to improve balance such as standing on one foot.
Additionally, opportunities to move more and sit less could improve due to hobbies. Consider pursuing hobbies or activities in the new year that enable more physical activity. What hobbies are you excited to pursue?
Since physical activity is medicine, the more exercise and movement in your day-to-day life, the healthier and happier you can be.
Make Rest a Priority
The quality and quality of sleep individuals attain can have a direct correlation with their general health. Your body needs adequate sleep and without proper rest individuals are at greater risk for health issues such as heart disease, depression and weight gain*. But how much sleep do you really need?
Though one’s individual lifestyle or preferences may differ, adults in general need several hours of quality sleep on a daily basis. The American Academy of Sleep Medicine (AASM) recommends that adults get at least 7 or more hours of sleep each night.
To improve your health, consider how you can increase the amount of rest you get on a daily basis. Some sleep strategies you can apply include the following:
Reduce screen time: Excessive screen time can disrupt your sleep cycle. In essence, your body’s natural sleep patterns can be disrupted, making it harder for you to fall asleep at night.
Design a daily structure and set a bedtime that encourages you to go to bed earlier: Determine a structure that works best for you. For women especially, who studies suggest are more significantly affected by sleep apnea**, consider changes that you may need to make to help you complete daily tasks ahead of bedtime. Seek support from your family and others who may be able to help you build a structure that works best for you.
Create a physical environment and practice habits that encourages sleep: Make your bedroom a quiet, dark, and comfortable space. Also consider including routines that help you relax such as journaling, a warm bath, or meditation before bed time.
Seek help from your doctor: If you are struggling with sleep deprivation, sleep therapy may be an option. Know that you are not alone. Consider contacting your doctor for advice so you can improve your sleep and feel more happy and energized.
Start Anew – Schedule a Check Up with Your Doctor
Each new year gives us the chance to start anew. Your health can be a priority as you strive to be healthier and active now and in the months and years ahead. With less sitting and more physical activity you can enhance your health each day and reduce your risk of developing chronic ailments. With proper rest, you can feel energized and ready to meet each new day.
If you are concerned about your health or want to make changes to achieve a healthier and more active life, don’t hesitate to reach out to our team. Contact us to schedule an appointment.
** https://sleepeducation.org/sleep-apnea-brain-damage-worse-women/