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Improve Your Health and Wellness This Week with These 10 Steps

Whether you’re 20 years old or 70, it pays to find ways to improve your health and wellness. What you do now can impact your current and future health -- for better or worse. 

It’s not just those major steps that can have an impact. Even little adjustments to your daily routine or lifestyle can create large results. 


Healthy Habits Add Up

Life is a series of choices. Unfortunately, we don’t always make the right ones to benefit our longevity, overall health, and sense of well-being. If you’re looking for how to improve health and wellness, it starts with making the decision that you want to make some changes. 

The good news is that you don’t always have to be perfect. If you’re having an off day, and you can’t make smart choices 100% of the time, you’ll still be okay as long as most days you are consistently putting your health and well-being first. 

Let’s look at what you can do to start your healthier journey today.

1. Move More

If the thought of getting more exercise is starting to panic you, take a deep breath. It doesn’t have to be anything drastic. You don’t have to sign up to run the next marathon in your city or live at the gym every day to be fitter.

All you have to do is make a commitment to move more than you have been. Start slow if you want. Lace-up your sneakers and go for a walk around the block. Even if the thought of formal exercise makes you shudder, walking is a great way for staying healthy that almost everyone can do. 

Moving more through taking a 30-minute or an hour walk every day can cut your risk for cancer, lower your blood pressure, help you lose weight, and even improve your mental health. Set a goal of getting 10,000 steps every day, but even if you land lower on some days, it’s still better than what you were doing.


2. Get Better Sleep

Getting more rest is one of the most enjoyable ways to improve health, but it’s also one of the most overlooked. Our modern society seems to applaud people who run on all cylinders all day and night. But the truth is, you might be harming your health by skimping on sleep. 

Sleep deficiency can lower your immune system and can hurt your mental health. Try to get anywhere from 7 to 9 hours of sleep per night by creating a bedtime routine and buying bedding that’s so luxurious you’ll be eagerly climbing into bed at night. 


3. Grab a Cup or Two of Tea

Staying hydrated can keep you healthy, but sometimes you crave more than just a glass of water. People have enjoyed tea for thousands of years, and science is finally starting to catch up on what makes this such a great, healthy drink. 

Tea can lower your odds of getting heart disease, diabetes, or even having a stroke. If you’re trying to lower your cholesterol level, tea may help. If you’re worried about developing cancer, both green and black teas contain polyphenols, which may lower your risk of certain types of cancer. And if you’re focused on weight loss, green tea may help jumpstart that as well. 


4. Make Time for Your Friends 

Spending time with friends is a big part of staying healthy. It helps keep your stress levels down, can keep you in a positive state of mental health, and can ward off feelings of loneliness. 

To stay your healthiest, try to make new friends as well, particularly with people who have an upbeat, positive view of life. Their sunny attitudes may rub off on you. 


5. Laugh More


One of the most fun ways to improve your mental and physical health is by laughing. A good belly laugh can slash your stress levels, make you happier, and boost your immune system


6. Head Outside 

When you’re outdoors, you’re more likely to participate in physical activity. You don’t have a television to distract you, and you have plenty of recreational opportunities, like hiking and bicycling. That increased activity level can help cut your risk of heart disease and your risk of developing certain cancers. 

Even if you aren’t exercising, you can get your daily dose of Vitamin D by being outside. If you try going outside more as a way to improve your health, spend time in a green space, whether it’s the woods or a park. Research shows green spaces reduce stress for people and can lower high blood pressure


7. Stay on Top of Things

Ever look around your house and feel a sense of instant anxiety over the mess you see there? Staying organized and not having a mile-long list of chores and errands can help you live a healthier lifestyle.

Spending just 15 minutes more per day cleaning up the clutter and mess in your house can reduce your anxiety. Get to work during commercial breaks when you watch television. You’ll spend that time wisely and get a surprising amount of cleaning done. 


8. Practice Gratitude

If you’re not a positive person, you can fake it to get all the health benefits of looking on the bright side of life. Start by practising gratitude to have a better outlook on things. 

Instead of thinking about what you don’t have or what you think your life is lacking, you remember to focus on the positive things in your life that are going right. Stay in the moment by noticing the wonderful little things many of us take for granted, like the feeling of the warm sun on your skin or a conversation with one of your friends. 


9. Plan Your Meals

Take-out meals can be loaded with fat, salt, and excess calories. It’s time to start cooking at home to improve your health. Start by making a meal plan for the week, and cooking ahead so you’ll have meals ready to go whenever you need them.  

10. Lose Weight If Needed

Knowing how much you weigh, if it’s healthy, and what steps you should take to lose weight if you need to can cut your risk of having a heart attack someday. Even a modest weight loss is enough to make a difference. 

So, take a deep breath, step on that scale, and figure out if you should lose any weight. Little changes, like a bit more activity every day and skipping some of those snacks during the day might be enough to budge the numbers on your scale to a healthier level. 


You’re Never Too Late

Improving your health, whatever age you are at, starts with a few simple steps. Even if you’re already in retirement, there can be benefits to modifying your habits for better health. It’s time for you to put yourself first and to see how much better you can feel every day.