Easy Wellness Tips You Can Start Using Right Now

By Jim Romagna

Looking for a fresh start or a few new tips to get you on your wellness way?

The following suggestions could be the framework for a beginner wanting to commit to a healthier lifestyle, or a seasoned veteran who wants to fine-tune his or her wellness.

One low impact way to get exercise without a lot of planning and preparation is walking. Set aside a minimum of 10-15 minutes a day to walk out the front door and get the body moving.

Strength training can be complicated and at times intimidating. Two of the best exercises that you can do are the body squat and the push-up. They can be done anywhere, and the only equipment needed is you.

The bodyweight squat is done by doing a free standing squat.

Keep your heels flat when you squat, and focus on the hip as the main mover versus the knee. As for the push-up, you can go right to the traditional version, or you can build up to it by doing the modified version. One way that is even easier is by doing them with your hands on the edge of a counter top or on a chair.

Flexibility is a major component of fitness. Start by focusing on large muscle groups, such as the front and back of the thighs, the achilles and calves, the shoulders and the back.

Do a few stretches for each group on a daily basis. Also, try taking the joints through their full range of motion. Flexibility and range of motion will increase if you are consistent.

Relax or decompress. Take time out of the daily schedule to do something that helps you unwind. Try reading, meditating, taking a nap or doing a few minutes of yoga. This doesn’t have to be a big time commitment, just enough for you to slow down and catch your breath. It will energize you for the remainder of the day.

Take the relaxation one step further and get some sleep. I believe everyone requires different amounts of sleep. Get in tune with your rest patterns, and make sure to get your required sleep nightly.

Drink more water. Cut back on sodas, juices and coffee and up the water intake. Water has so many health benefits you can’t go wrong. When you first rise, drink an eight ounce glass of water, and then throughout the day as you feel hungry consume another glass. Filling the void with water can help cut back on overeating or eating when we’re not truly hungry.

Make one positive dietary change. Trying to revamp your whole diet in one shot can be overwhelming and many times unsuccessful. Try making one “livable” change such as cutting out fast food, increasing your servings of fruits and vegetables, reducing simple sugars or making low fat substitutions for some of your higher fat staples.

Small changes can go a long way and will impact many things including energy levels and total calories.

With these easy wellness tips, there’s no better time than the present.

Romagna is an instructor in the Department of Health, Wellness and Recreation at the University of Dubuque, and owner of Natural Fit Inc. Contact Jim at fit@jimromagna.com.

(c) 2008 Telegraph – Herald (Dubuque). Provided by ProQuest LLC. All rights Reserved.