Many of us often look to gadgets, and the latest magic pill to improve our outlook, health, and give us an edge to maintaining our vitality. While we at Pandem Gear certainly think technology and innovation can play a huge role in helping with wellness, there are many common activities that we should make time for to help dramatically improve our health and wellbeing.
1. Add Tunes and Comedy to your daily Regiment
Every have a song that gets you in a good mode or helps you relax ? People who have over come traumatic events can point to a song that acted as their anthem or motivational song. A website hosted by Pfizer, called “Get Healthy, stay health, goes over 10 significant health benefits to listening to music: eases pain, helps children with autism, improves cognition, helps premature babies, reduces stress, and more: https://www.gethealthystayhealthy.com/articles/10-health-benefits-of-music
Comedy as well is proven to lower blood pressure, improve creativity, and in generally improve people’s mood. Humana posted an article called “Laughter is the best medicine (no joke). In general, laughter provides a powerful tool to combat stress, depression, and ailments. Laughter also is scientifically proven to increase endorphins, and improve your immune system.
PsycCentral has an article regarding the effects of Improv and the benefits:
2. Stretch Early and Stretch Often (Daily)
Regularly stretching your muscles helps you avoid injuries, stay limber and move freely as you age. Take a few minutes to stretch out before and after you exercise. If you aren’t working out that day, take a few stretch breaks. Find a quiet space in the office where you won’t be disturbed. Even you’re taking long drives, getting out and On the go? Look for natural opportunities in your daily routine to stretch, such as getting out of your car or reaching for items on a high shelf at the store. Stretching right before bed can also help you relieve tension and help you get to sleep. And balance exercises — like tai chi — can help dramatically reduce your risk of dangerous falls. In addition, stretching reduces headaches, risk of back injury, and maintains your range of motion: https://www.healthline.com/health/benefits-of-stretching#benefits
3. Rethink your sugar
Harvard health updated an article on November 5, 2019 addressing the impact of consuming too much sugar “In the American diet, the top sources are soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, and mos processed foods. But added sugar is also present in items that you may not think of as sweetened, like soups, bread, cured meats, and ketchup.” Sugar consumption is directly tied to heart disease, obesity, inflammation, fatty liver disease, and a number of other ailments. These days there are healthier (albeit slightly more expensive) alternatives to sugar that can help you manage your sweet tooth, such as stevia and xylitol.
4. Have a glass of red or cup of green
Studies have shown that the powerful antioxidants found in red wine protect against heart disease, colon cancer, and depression. But drink in moderation. Just as a small amount of red wine has health benefits, too much alcohol — even red wine — can cause a variety of health problems, including liver and kidney disease and other cancers. Alternatively, having a glass of green has even more benefits than a glass of red. Green tea supports brain health, weight management, fights cancer causing cells, increases bone density, and balance blood sugar levels
to reduce diabetes.
See more here: https://www.health.com/food/benefits-green-tea
5. Check your posture and ergonomics
Next time you’re at your desk or on the phone, take a moment to think about your posture. Then straighten up your back, tuck in your stomach and put your feet flat on the floor with your legs uncrossed. “You’ll feel more relaxed right away,” Quintana says. The few seconds this takes can help you avoid back pain, one of the most common health problems in the United States and a leading cause of disability. And if you work at a computer, look at the ergonomics of your workstation — how you fit and move in your environment — to help prevent back and neck strain, carpal tunnel syndrome, eye strain and other occupational injuries. A few simple adjustments, such as repositioning your computer monitor, switching to a chair that provides more low back support and taking regular breaks throughout the day to do stretching exercises, can go a long way toward creating a healthier and more comfortable workspace. According to Harvard Health, good posture helps maintain our core muscles, combats deterioration, and improves overall balance.
6. Weigh in, Food Diaries, and track the small victories
Maintaining a healthy weight can lower your risk for heart disease, stroke and some types of cancer. But for women, there’s another reason to keep pounds from piling on: It will decrease the risk for future pelvic floor disorders, says Dr. Cheryl Wolfe, an OB-GYN at Rush University
Medical Center. Pelvic floor disorders are more common in women who have delivered babies vaginally. Nutrition.gov provides many resources for those who are looking to make progress on reaching a healthy weight, while stressing that such programs should be measured to what is safe and sustainable. https://www.nutrition.gov/topics/healthy-living-and-weight/strategies-success/interested-losing-weight. Tracking not only your daily weight progress and challenges also applies to tracking your food diary, as substantiated by a study conducted by Kasier Permanente, and cited on ScienceDaily. According to the study, tracking through a food diary can actually double the weight loss success of the participant: https://www.sciencedaily.com/releases/2008/07/080708080738.htm
7. Write out short term goals or mission statement, and chart out steps to accomplish the mission.
One of the first things you may want to do is create a daily check-list that helps you schedule these health tips into your regular routine. Michigan Medicine posted a page that addresses how short-term goal setting can help improve mental health, and keep people motivated. They also provide a worksheet people can use that helps them lay out their Goals and weekly progress: https://www.depressioncenter.org/toolkit/i-want-stay-mentally-healthy/goal-setting
Outside of individual wellness, creating mission statements and goals can help improve overall morale and wellness in the workplace. According to totalwellnesshealth.com, a mission statement can improve employee engagement, give purpose to benchmarks, and help improve focus: https://info.totalwellnesshealth.com/blog/creating-a-mission-statement-for-your-employee-wellness-program
8. Take the stairs and go for walks outside.
It makes sense that people would attribute any kind of exercise or physical activity to being a healthy option. However, the health benefits to taking the stairs has many unique benefits, to include fighting osteoporosis, and burning more calories than jogging, so says UVA Health:
https://blog.uvahealth.com/2020/01/08/good-reasons-take-stairs/. As for the physical and menta benefits of walking outside, you can often ask those who are avid hikers the experience they feel when they reach certain points of mutual exhaustion and relaxation, or the equivalent of what is known as a “joggers high”. From fighting memory loss, lowering blood pressure, reducing risk of lung cancer, and many other benefits are documented: Take a look at Prevention.com’s article for more: https://www.prevention.com/fitness/g20500099/benefits-of-walking-1/
9. Take up a hobby that adds to your life.
There is a great digest of over 22 benefits to having a healthy hobby found at: https://www.developgoodhabits.com/benefits-hobby/. In addition to reducing stress, helping you develop a sense of community, and improving your career, hobbies also can become additional sources of income, reduce bad habits, and grow spiritually. Hobbies can improve memory, improve sleep, and invigorate your creative side, all while strengthening relationships. When you reach a certain skill level in your hobby, many people choose to mentor, teach, or volunteer using the skill acquired in their hobby, which adds to the fulfillment felt and received from the healthy hobby. For example, if you enjoy fishing, teach an underprivileged youth how to fish, or if you enjoy photography, show veterans with PTSD how to enjoy photography.