How often does your health and wellness get put on the back burner? You tell yourself, “I’ll wake up early and go for that run tomorrow,” or “I’ll eat better after I get back from vacation.” If that sounds familiar, you’re not alone. According to a recent report from the National Center for Health Statistics (NCHS) at the Centers for Disease Control and Prevention (CDC), only 23% of Americans are meeting all national physical activity guidelines.
National Wellness Month is a nationally recognized month dedicated to self-care, managing stress and creating healthy routines. This August, the PREMIER family medicine physicians at Pomona Valley Health Centers encourage you to make healthy lifestyle changes and increase your physical activity so you can feel more energized and less stressed.
Physical activity guidelines for adults
Here are physical activity guidelines for adults as recommended by the U.S. Department of Health and Human Services:
- At least 150 – 200 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic physical activity per week. This equates to 30 moderate minutes or 15 vigorous minutes of aerobic exercise per day (over 5 days).
- At least 2 days of muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups per week.
Jumpstart your wellness in five easy steps
We don’t want your journey toward wellness to be overwhelming. Feeling good should be fun. Here are five ways you can celebrate National Wellness Month and begin making important lifestyle changes that will benefit you for years to come:
Start by taking a brisk, 30-minute walk around your neighborhood each day and you will quickly notice a difference. Not only does physical activity benefit your mental health, but it also helps you maintain a healthy weight, boosts energy levels and assists with pain management. Spending time in nature can also help improve memory, lower blood pressure and boost mood.
- Drink more water
Staying hydrated is the best thing you can do for your body, especially during these hot summer months. Water is essential for carrying nutrients and oxygen to your cells, flushing bacteria from your bladder, regulating your blood pressure and protecting your organs and tissues.
- Get plenty of rest
Sleep plays a big role in your mental and physical well-being, so it’s important to make sure you’re getting enough. Adults who get between 7-9 hours of sleep every night have a lower risk of depression, anxiety, memory loss, illness and obesity.
- Cut back on sugar and load up on fruits and vegetables
A healthy diet is essential for good health and nutrition. Limiting sugars and filling your plate with leafy greens, lean meats and whole grains can help lower your risk for chronic diseases like heart disease, diabetes and cancer. Skipping foods that are high in salt, sugar, and saturated and trans fats is also important for maintaining a healthy diet.
- Stop scrolling
A digital detox can help with anxiety, sleep, mood and more. Turn off your devices about 1 hour before bedtime to allow your brain to wind down before falling asleep.
The experienced PREMIER family medicine physicians at Pomona Valley Health Centers can treat a range of health issues, illnesses and injuries in infants, children, adolescents, adults and seniors. Call 909-378-9143 to schedule an appointment.