4 Things to Remember for National Wellness Month

by Mindy Loving, MPH, CPH, ACSM-CIFT | Aug 23, 2022

Medical Reviewer: Mindy Loving, MPH, CPH, ACSM-CIFT
Last Updated: January 13, 2023

There are many important aspects to general wellness, so for Wellness Month let’s focus on a few changes you can make in your daily life that can help you feeling energized and stronger.

  • Keep your body moving
    • The ACSM and CDC recommend healthy adults aged 18-65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes a day, five days out of the week, or vigorous activity for a minimum of 20 minutes a day, three days out of the week.
    • Strength training should be completed for a minimum of two days of the week.
    • You don’t need a gym membership to work out! If self-motivating is difficult to start your work out – try searching something you’re interested in on YouTube and follow along. There are many free programs that are available with activities ranging from strength training to yoga or Zumba.
    • Exercise is meant to be fun! Grab a friend and go for a walk. There are many great trails in Jacksonville that are accessible and free to the public.
  • Are you getting enough sleep?
    • Sleep is a very important aspect of wellness that is sometimes overlooked. The majority of adults need 7-9 hours of sleep a night. Getting quality sleep provides numerous health benefits including:
      • Better productivity and concentration
      • Improved vital organ function
      • Decreased strain on metabolism
      • Improved mental health
      • Strengthened immune system
      • Chance to reduce inflammation
    • Create a routine for bedtime. Although it’s easy to let Netflix auto play on the newest show to binge or scroll on social media, try to turn off or set aside all electronics 30-60 minutes before going to bed to allow yourself to unwind and relax.
    • Avoid food or drinks that have caffeine or high amounts of sugar to let your body come down from stimulation before bedtime.
    • Practice mindful meditation or stretching before bed to provide relaxation to your mind.
  • Hydrate, hydrate, hydrate!
    • Up to 60% of our bodies are made of water, so it important that we drink water to keep our bodies healthy.
    • Water has many benefits including:
      • Regulating internal temperature
      • Metabolizing food and regulating that hunger feeling
      • Lubricating joints
      • Flushing bodily waste
    • Dehydration can lead to impaired kidney function, unbalanced electrolytes, and other health complications.
    • When you wake up, try to make a habit of drinking a glass of water first thing in the morning. This will get a jump start on your metabolism and get your body ready for the day ahead.
    • Make a healthy swap for water if your regular diet includes high sugar drinks! Try to challenge yourself to swap out one drink a day for water. Small changes become habits.
    • Avoid water infusions that are high in added sugars. Try using fruits like lemons and strawberries to add flavor to you water. You can try different combinations until you find your favorite!
  • Pick up a new hobby
    • Hobbies help us keep busy and engaged. Emotional wellbeing is just as important as physical wellbeing.
    • There are many ways to pick up a new hobby in this day and age, whether it be in a social group that meets locally, or online in a group with people that are interested in the same things.
    • Search what you are interested in online. There are many people that showcase the skills needed to begin in everything from water color painting to cross stitching, and even projects you can enjoy completing with a friend! If something interests you, pursue it. Hobbies are meant to be fun and keep your mind off the stress of the day to day.
    • Always remember to take time for yourself and your interests, you will not only strengthen your mind, but boost your mood as well.

For more healthy living tips or to join a fitness program in our community, visit our adaptive wellness page.

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