3 Useful Health Tips for Hard Times
By: Devan Mercereau, Physiotherapist
There’s no denying it: the last 18 months of the pandemic have been a whirlwind for many of us. From the continuous announcements and updates, to the changes in restrictions, many of us have had to adapt throughout this time. We’ve gathered 3 useful health tips to help us get through harder times.
Why? Because having some sort of routine on a day-to-day basis can help us prioritize self-care, create better habits and even help with our mental health. There is no cookie cutter routine for everyone. Each of us have different lifestyles, goals, careers, and accessibility. That being said, there are a few components to your routine that can help change your health and make time for care.
Below, you will find 3 habits that can help change your health for the better:
1. Establishing a Sleep Routine to Get Enough Rest
Sleep is a key factor in our day-to-day health. It’s a major contributor to proper healing. Adequate rest can help to increase our moods and productivity throughout the day. It is important for us to get around 7-9 hours of sleep a night, which seems like an impossible amount to achieve sometimes! But, getting into the habit of waking up around the same time every day and going to bed at the same time can make you feel more rested. This usually means an alarm to wake you up in the morning. And one for your bedtime, too!
Additionally, limiting screen time prior to going to bed can help with a better sleep. Alternatives such as reading, audio books, journaling, or mediation are great ways to help wind down for a more restful sleep.
Finally, getting enough sleep can boost our energy levels, which ties into the next habit: having enough energy to get physical activity into our daily routine.
2. Add Physical Activity into Your Daily Routine
Making time in our routines for physical activity throughout the day plays an important role in our overall health and energy levels. The great thing about physical activity is that we can do it in so many different ways. Whether it is strength training, running, walking, biking, hiking, chasing after the kiddos, taking the stairs, or sporting activities!
Having a variety of physical activity can help us stay motivated and interested in any form of exercise. There are a couple things to consider when incorporating physical activity into our daily routine. Firstly, think about your goals or motivations. What are they? Secondly, what is your current level of physical activity? Is there something holding you back from being active? Talk to your medical doctor or pick up some exercise tips from a physiotherapist to help guide you in the right direction. With such a range of exercises, many of our physical activity routines will look different based on our goals, abilities, accessibility, and interests.
Even just 30 minutes of exercise a day can help improve or maintain your range of motion, muscle strength, endurance, and balance. All of these things are crucial to keep our bodies functional!
3. Nutrition to Nourish Our Bodies
Nutrition is another big part of our health. Healthy eating habits can help fuel us to exercise. They also play a role in a good night’s sleep. Getting the proper sources of carbohydrates, protein, and fats helps us regulate our energy. In turn, this can increase our moods, and allow us to stay strong and healthy. A balanced diet can also help lower risks of secondary medical conditions, such as type 2 diabetes, high cholesterol, and high blood pressure.
Following the recommendations on the Canada’s Food Guide is a helpful way to guide us into healthier eating habits. Each person will have different dietary needs based on their age, medical history, and activity level. To help incorporate healthy eating into your routine, try meal planning for the week. You can get the family involved to help carry the mental load, too. Having a plan ahead of time (especially for those with busy schedules) can help you stay on track with nutrition and routines.
If you have a lingering injury that is limiting you from being active, or you want to make more time for care, call Stride Physiotherapy in Red Deer anytime! You can also book an appointment online with one of our team members by clicking here.
Resources:
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
https://www.blurtitout.org/2018/11/08/mental-health-benefits-routine/
https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health
