STAND UP FOR
YOUR HEALTH
Did you know that sitting for 6-8 hours per day is associated with an increased risk of chronic illness and early death—regardless of how much you exercise?

In other words, regular workouts don’t offset the negative effects of sitting too much. Get out of your seat and on your feet at least once to twice an hour, and try an adjustable sit to stand desk at work.

Deep Breathing
1. Deep breathing does more than just relieve stress. It oxygenates the blood and allows you to think more clearly.  When you start to feel a little tired or overwhelmed, sit back and take two or three long deep breaths. Inhale and exhale slowly allowing your lungs to fill to capacity.

Water First!
2. We need water to keep our bodies running smoothly. How much is enough? At least one third to one half your body weight in fluid ounces per day. Here’s a hydration hack: drink one glass of water first thing every morning. It’ll energize you and replenish the water you perspired or exhaled while sleeping. Add a pinch of sea salt for extra electrolytes!

Self-Care
3. Take a few minutes every day for self-care. Getting lost in the hustle and bustle of the day means stressing your mind and body. Take a bubble bath or sit on the patio with a cup of hot tea and let your stress fade away. Do what you need to do to care for your “self”.

Stand Up for Your Health
4. Did you know that sitting for 6-8 hours per day is associated with an increased risk of chronic illness and early death—regardless of how much you exercise? In other words, regular workouts don’t offset the negative effects of sitting too much. Get out of your seat and on your feet at least once to twice an hour, and try an adjustable sit to stand desk at work.

Epsom Salts Bath
5. Put a small amount of Epsom salts in the bottom of the tub when you take a bath or shower. As they mix with the water, they will begin to draw toxins from your body. Epson salts that have been mixed with lavender essential oils, will allow you to relax and de-stress after a long day.

Floss
6. Poor oral health isn’t just bad for your teeth—it can increase your risk for heart disease and Alzheimer’s. This is because bacteria in your mouth can leech into the bloodstream through damaged gums and teeth and spread to other organs in your body. Flossing is an essential habit that removes plaque and tartar (aka bacteria homes). Even a few days a week is better than nothing.

Remember to Breathe
7. When you are under stress, there are times when you will forget to breathe normally. Short, shallow breaths deprive the body and brain of oxygen. As soon as you start to feel a little overwhelmed, remember to breathe as normally as possible. You will be able to think more clearly.

Practice Proper Form
8. It’s motivating when you can start lifting more weight in your gym routine. But if you’re not using proper form during your exercises, you’re only teaching yourself poor habits and increasing your risk of a sidelining injury at the same time. Be patient and take the time to learn good body mechanics.

Stop Saying “No”
9. The more we say “No”, the more negativity we create for ourselves. Instead of saying “no” to the things you want to do, say “yes” and allow yourself the freedom to have a little fun or experience something new. Allow yourself to enjoy your life instead of always restricting yourself.

Minimize Blue Light Exposure
10. Blue light from television screens, phones, tablets, and computers can disrupt your body’s natural sleep-wake cycle and make it harder for you to fall asleep and stay asleep. Reduce your exposure in the evening by powering down digital devices at least an hour before bed, use “night mode” on your phone, and install blue light filtering apps.

Smile!!
11. Smile at a stranger! Look at pictures of your children and grandchildren and think of the joy they bring to your life and let your smile show your gratitude. Smile at everyone you meet! A smile is contagious and will pass along like wildfire if it is genuine and sincere.

Invest in Quality
12. Supplements
Modern day agricultural practices are tough on our food—long distance travel, soil depletion, radiation, factory farming, and other factors deplete the amount of nutrients in the things we eat. But going 100% organic may not be feasible nor possible.  Taking a few high quality supplements can make up for the unavoidable holes in your nutrition and act as an extra insurance policy to protect your health. Talk to your doctor about which supplements are best for you—top ones include omega-3 fatty acids, magnesium, and Vitamin D3.

 

Laugh Often
13. Laugh out loud! Laugh as often as you can. Share a joke with your friends or co-workers. Science has proven that laughing a few minutes every day offers a variety of health benefits. Share a video of your favorite comedian with your family. Let them share in the festivities.

Try Red Light Therapy
14 Multiple clinical studies show that infrared and near-infrared light stimulate increased cellular repair and metabolism through a process called “photobiomodulation.” Reported benefits include faster wound healing, reduced joint inflammation, increased collagen production, increased sex drive, and a reduction in fine lines, wrinkles, and scars.

Don’t Diet!
15 Dieting is stressful and can cause you to over think everything you are doing to lose weight. Instead of going on a “diet”, learn to eat healthily. Cut your portions but still allow for that small piece of cake. Cut out sugar and add more veggies. Take the stress out of your diet by simply
eating healthier.

Time Outside
16. Spend more time outside. Soaking up the sun’s rays (in moderation, of course) provides much-needed nutrients and breathing in the fresh air clears the mind and allows you to relax. Listen to the sound of the birds and other animals as they go about their day. It’s a symphony played just for you!

Volunteer
17 Volunteering your time, money, and unique skills isn’t just good for your community. It’s great for your mental health, too, because it fosters a sense of connectedness and generosity. Plus, it’s a great way to build deeper social connections. Find an organization you care about and ask how you can help!

Smell the Flowers
18 It’s the little things. Take the time to smell the flowers. Take a deep breath and smell the rain after a thunder storm. These are the little things we often take for granted.  The fragrances of flowers have the same effect as essential oils used in aromatherapy. Smell the aromas and let your mind relax.

Don’t Neglect Your Warm-Up
19 An effective warm-up doesn’t need to take more than five minutes, but it’ll make a huge difference for your workout. Warm-ups reduce the risk of injury and can even improve your performance since you won’t have to spend the first few minutes of your workout just trying to get your heart rate up! Focus on dynamic movements that get your blood pumping and arms and legs limber.

Be Grateful
20 Many times we rush through life, overlooking the things that are most important to us. Look at your children and your grandchildren. Be grateful for the things that make you smile. Celebrate accomplishments and throw a party just because. Take a step back and be grateful for the things you cherish.

Meditate
21 Meditation is popular these
days for a reason—it works! Studies show that people who meditate regularly see improvements in their mood, stress, focus, creativity, and even blood pressure. The trick is to find a style you
like and practice daily, even for just ten minutes. Try using a meditation app to help you
build the habit.

Unclutter Yourself
22. Unclutter yourself by clearing out the things in your home that you no longer use or need. Do the same with your thoughts. If you find yourself thinking negative thoughts, replace them with positive ones. Eliminate things that no longer serve a purpose and bring in new things that bring you joy and happiness.

Walk Barefoot
23 Walk barefoot in the dirt. The soil has a grounding effect and will draw out negative energy that you carry within your body. Not only does it clear away negativity, it replaces it with
positive energy that is drawn up through the soles of the feet, balancing the body and mind.

Add Lemon
24 Add a slice of lemon to your water or tea. Lemon contains a host of nutrients including Vitamin C. Lemons support better digestion and fend off bad breath. Adding lemons to your
water also helps to support good kidney function and keep kidney stones at bay.

Be Mindful
25. Always be mindful of your surroundings. Raising your awareness not only keeps you safe, it allows you to see small issues before they become bigger problems. Mindfulness benefits both physical and mental health and allows you to be more efficient at problem-solving.

Walk It Out!
26. When you start to get upset or overwhelmed, take a break and go for a short walk. It allows you to collect your thoughts and will help you to keep your emotions under control.  Breathing in some fresh air will also help you to concentrate on the situation.

Take a Drive
27 Take a drive in the country. Windows down and music turned up is a great way to let your stress dissipate in the wind. Enjoy the sunset on a warm summer night or get up early and take a drive to the beach to watch the sunrise. Either way, it’s a great way to spend time with someone you love.

Dance, Dance, Dance!
28 Dancing is the best form of exercise. You can do it when you are cooking, cleaning your house, or playing with your kids. It burns calories and will get your heart pumping. Learn a few new dance moves and use them when you are running the vacuum or dusting.

 

Hug Your Kids
29 Hug your kids! Hug your parents! It’s been proven that hugging helps to ease tension and stress. It also makes the person feel loved and appreciated. Teach your kids the value of a hug and share them often!

 

 

 

 

 

 

 

 

 

 

Color Your Dinner
31 Include as many colors as possible on your dinner plate. Every colorful food from red
tomatoes to purple eggplants are full of nutrients. Each color is known to include specific nutrients. Add as many as you can for a healthy and delicious dinner that’s full of nutrients.

Allow Yourself to BE
32 Allow yourself to simply BE. Be yourself. There is only one you and no one can replace you or offer the same gifts you can. Learn to love who and what you are. Learn to simply be your one
and only true “self”.

Pay Yourself First
33 It’s tempting to take care of your bills and living expenses without leaving enough money left over to build your net worth. Don’t neglect yourself—you’re your greatest asset! Invest in your mental and financial well-being by earmarking a percentage of every paycheck for your own personal savings or investment. Start small—even just 1 or 3%—and automate the process to take emotion out of it.

Try something new!
30. Challenge yourself with a new exercise like CrossFit or Tai Chi. If you are used to doing cardio, change it up and try Pilates or Yoga. Keep your body guessing and it will take longer for
you to hit a weight loss plateau. It will also give you extra energy and a sense of accomplishment once you have it mastered.

Don’t Ignore Nagging Pains
34 If a small nagging injury doesn’t go away on its own after a week or two, don’t neglect it—otherwise, it could turn into a bigger (and more costly) problem in the future. Talk to a doctor, physical therapist, or other healthcare professional who can offer guidance and help you resolve the issue.

Detoxify Your Social Media
35 What kind of content fills your social media feeds? Is it empowering messages from people and businesses who inspire you? Or is it complaints and negativity? Be mindful of the content you’re consuming on a daily basis, and unfollow anyone who leaves you feeling down for any reason.

Set the Bar Lower
36 Having goals provides a great framework for a meaningful life. But if your goals are too big, it’s easy to feel overwhelmed by them, which can cause you to give up earlier. Prime yourself for success by setting the bar lower and chunking down your goals into smaller, easy-to-manage steps. Achieving them brings you the psychological wins needed to stay disciplined as you move closer to your ultimate aim.

 

Brush Up on Sleep
Hygiene
Getting enough quality Zzz’s every night (8 hours for most of
us) helps you stay healthy and live longer. Sleep even helps
you lose weight and keep it off! Get a better night’s rest by
practicing good sleep hygiene, which includes: sleeping in a
cool dark room (no night lights) and going to bed and waking
up at the same time every day.
38 End the Comparison Game
Constantly comparing yourself to other people is a
recipe for stress and suffering. Remember that everyone is on
their own path in life, and the only person you need to com

pare yourself to is the person you were yesterday, last week,
last year. Are you better off now than you were then? Use
yourself—not other people—as your measuring stick.
SWEAT IT OUT
Hyperthermic conditioning—better
known as sitting in a dry sauna or
infrared sauna—may improve your
endurance, boost attention and fo

cus, and even enhance longevity.
It’s also a great way to destress—but
check with your doc first, especially
if you’re older, pregnant, or living
with a chronic illness.
39 Reflect on Your Mortality
It’s so easy to get caught up in the day-to-day hus

tle and bustle. But if you’re just running through the mo

tions, are you really able to appreciate the present moment?
While it may seem morose, periodically reflecting on your
death (and the death of everyone you know and love) will
stop you from taking things for granted. In Stoic philoso

phy, this concept is known as “memento mori” (“remember
that you will die”).
40 Be a Hometown Tourist
You don’t have to spend a lot of money or travel
many miles to explore! Spend a day experiencing your town
as if you’re just a visitor. Visit a museum, have a picnic in the
park, or stop by that new coffee shop. You’ll feel invigorated
by the fresh change in perspective.
41 Hit Up a Farmer’s Market
A farmer’s market is the place to go for local, fresh,
and nutritious produce. Support your local community and let
yourself feel inspired by new foods.
42 Stay Strong
Your muscles don’t
just help you move. They
also influence blood
sugar levels, body
temperature, hor

mone regulation,
and other biological
processes that are
essential for health
and longevity. Un

fortunately, age-re

lated muscle wasting
is a major issue faced
by older adults. Improve
your health now and protect
your future well-being by build

ing and fueling strong muscles.
43 Take Care of Your Gut
The friendly bacteria living in your digestive tract
help you digest your food, absorb nutrients, and even support
your immune system. That’s why poor gut health has been
linked to everything from cancer to dementia. These bacteria
so important that they’ve been called the “forgotten organ.”
Boost your gut health by exercising, reducing stress, and
avoiding inflammatory foods like gluten, dairy, and sugar.
44 Sweat It Out
Hyperthermic conditioning—better known as sit

ting in a dry sauna or infrared sauna—may improve your
endurance, boost attention and focus, and even enhance lon

gevity. It’s also a great way to destress—but check with your
doc first, especially if you’re older, pregnant, or living with
a chronic illness.