15 Habits to Change Your Life and Improve Your Wellness
There is much more to total wellbeing than simply ticking off your health's requirements. True wellbeing, which encompasses the physical, emotional, social, and spiritual aspects of your life, occurs when all of these factors are in harmony and you become healthier and happier. One habit at a time is a popular saying, but if you don't know which wellness behaviors are most effective at changing your life, you might not know where to start.
That's why we boarded a plane and traveled to Hilton Head Health (H3), a renowned resort for wellness and weight loss, on Hilton Head Island in South Carolina. We spoke with the professionals on campus to learn which wellness practices they follow and recommend to their visitors—many of whom return year after year in search of new information and professional advice.
Ready to make a life change? Continue reading to discover the 15 surprisingly easy wellness behaviors that, in the opinion of the H3 specialists, have the most impact.
1-Test the proportions of your plate and your portion sizes.
Portion sizes are consistently increasing, both at home and in restaurants, so you're not dreaming. For many individuals, this causes "portion distortion," which can contribute to weight gain, jeopardize your heart health, raise your risk of developing certain cancers, among other things.
Rethinking your food portions and proportions is one of the most effective strategies to take control of your wellness, according to Anne Poirier, director of behavioral health at H3. If you're just getting started, consider using the New American Plate transition guide provided by the American Institute for Cancer Research. This can aid in your transition away from the more typical American diet of meats and starchy vegetables and toward a more balanced plate that places an emphasis on whole grains, lean proteins, and non-starchy vegetables.
Thomas Carrig, executive chef at H3, says that this doesn't have to be a chore. He advises learning how to prepare a few delectable vegetable recipes utilizing spices and seasoning blends that tickle your taste buds.
2-Integrate "structural flexibility."
Setting "SMART goals" is one of the first steps you should take when starting any new wellness regimen. These goals should be precise, measurable, realistic, relevant, and time-based. To avoid becoming sidetracked by insignificant variations, Poirier advises adding "structural flexibility" to every health plan.
For instance, you might decide it's acceptable to indulge in your favorite dessert once in a while, provided you take the time to enjoy it and don't consume it on the spur of the moment. You're more likely to consistently return to your healthy eating habits if you prepare for setbacks and exceptions.
3-Exercise according to the "FITT" model.
There is a more specialized technique to include structural flexibility into exercise. Poirier advises considering the "frequency, intensity, time, and type" (FITT) of any physical activity. In this manner, you can alter specific elements of your workout without giving up the habit altogether when you are unable to adhere to your regular wellness plan.
For instance, even if you don't have time to go for your usual, 30-minute morning run, you might be able to fit in a 15-minute stroll in the afternoon. If so, you would have changed the duration and intensity but not the frequency or kind of exercise (cardiovascular exercise). You'll probably find it simpler to restart your original plan later if you keep some features of the habit.
4-Set goals with a behavioral focus
Poirier advises paying at least as much attention to the actions that will get you there, even if many individuals find it motivating to keep their eyes on the goal.
You don't have to, for instance, make a goal to lose a certain amount of weight and gauge your achievement by the number on the scale. Try gauging your progress instead by how frequently you achieve your workout goals or consume meals that are well-balanced.
5-When you feel sleepy, go to bed
Another method to prioritize your wellness, according to Tyler Bostic, a manual therapist and fitness coach with H3, is to prioritize sleep. This can be accomplished by being more aware of your body's internal rhythms and listening to them.
He advises Best Life, "Don't wait for a set bedtime or you may miss your window. If you're sleepy, that means it's time to go down." When you can, wake up naturally without an alarm.
6-Prioritize quality over quantity when exercising.
Bostic asserts that physical fitness is 80% nutrition and 20% exercise, but what you do with the 20% matters.
He advises doing a full-body exercise for 20 to 40 minutes every third day as opposed to working out hard and frequently, which might cause burnout and quitting. He argues that the secret is to combine four different forms of movement—push, pull, core-strengthening, and lower body exercises—to balance cardio, strength, and flexibility. You may stay active on days off by simply strolling, he advises.
7-Establish a "Fit Bite" station.
Poirier then advises taking into account how your living environment may be undermining your efforts to maintain a balanced diet. She advises putting yourself in the best position for success by setting up a "Fit Bite" station because it can be difficult to eat healthy snacks.
There are pre-portioned, healthy snacks including carrot sticks, hummus and vegetables, yogurt, fruit, and more in this specialized snack area at Hilton Head Health. "Our environment will always drive our behavior," asserts Poirier.
8-Quit making up for "slips."
Progress is almost never linear when it comes to health and fitness. You might find it simpler to find your way back to a healthy route repeatedly if you prepare for failure in advance, accept it as a necessary part of the process, and expect it.
Poirier claims that the H3 team does not advise making up for "slips" in your regular practice of health and wellness. For instance, don't try to make things right by restricting or overdoing it on exercise the next day if you find yourself eating several slices of cheesecake one day. Instead, go back to your original strategy and carry on as normal.
9-Concentrate on your accomplishments
It's frequently easier said than done to improve your health and wellbeing. But Poirier tells Best Life that she thinks "success begets success" and that having a positive outlook, particularly toward yourself, may help you a lot.
She continues, "The more you can see how far you've come, the simpler it will be to build on those prior successes and create a positive future." To keep your accomplishments fresh in your mind, try keeping a journal of them.
10-Prioritize your emotional well-being.
There is a close connection between your physical and emotional wellness. You're already setting yourself up for greater happiness and less stress and anxiety if you're sleeping, eating, and moving your body regularly.
However, putting a clear emphasis on your mental health—through counseling, meditation, or other methods—can drastically alter your life. Making a list of the things that can help you deal with difficult emotions, relieve stress, stop self-talk that isn't helpful, or enhance your relationships is a good place to start.
11-Make a comprehensive schedule of health examinations.
The significance of keeping up with your periodic health checkups cannot be overstated. That's because you're more likely to find health concerns with routine screening checks and scheduled blood panels when they're still in their earliest, most treatable phases. Make it a practice to visit your doctor frequently to learn more about the tests you are eligible for and to receive routine exams.
12-Finish the day with some wellness
The practice of engaging in self-nourishment at the conclusion of each day is one of Poirier's favorite wellness routines. You just need to create a quick wellness routine for the morning and another for the evening to accomplish this. You're more likely to make wise decisions throughout the day if you frame your day around healthy self-care routines, the wellness expert says.
Asking yourself "How can I set my day up for success?" is a good place to start. Your morning routine might include a cup of coffee, ten minutes of meditation, some affirmations of success, and a walk with the dog. Then repeat the process for evening hours. Exercise, a calming activity like coloring, a bath, and a planned bedtime routine could be used to end the day.
13-At least twice a day, stretch
Bostic advises stretching twice day, calling it a great complement to your "wellness bookends."
Since we spend the night in a fixed posture, the optimum times to stretch are first thing in the morning and right before bed. We are at our stiffest then, he says.
14-Throw out the "all or nothing" mentality
We frequently use black-and-white thinking when discussing health and fitness. This kind of "all or nothing" mindset, according to Poirier, can keep you mired in a cycle of lofty ambitions, perceived failures, and derailment.
Instead, the wellness specialist advises putting your attention on what you can accomplish and what you do have time for. Try saying, "I only have 10 minutes, so I can't do my usual workout," instead of "I only have 10 minutes, and 10 minutes of movement is always better than 10 minutes of sitting."
15-Get outside and away from technology
Finally, it could be challenging to incorporate wellness practices into your daily life if you spend most of your time sitting down and reliant on technology. Poirier advises making a conscious effort to disconnect from your electronics whenever possible and, if feasible, spend some time in nature each day.
Young people in particular, she claims, "find themselves stressed and overwhelmed by technology and social media." It can be really beneficial to spend less time in front of a screen and more time outside with the breeze in your hair.