5 Tips for a Healthy Lifestyle in 2022
The new year often means setting new goals and habits, so here are 5 tips on how to stay happy and healthy in 2022
Drink more water. The goal should be about half your body weight in fluid ounces. The adult body is made up of over 60% water (USGS, 2019). Water is important for so many different functions throughout the body, especially when it comes to recovery. Our muscles are made up of almost 80% water, so if we are dehydrated they will not be able to function properly. The picture below demonstrates how some of the other systems in our body use water.
Stay active. Adults aged 18-64 “should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.” (WHO, 2020) There is no right or wrong way to exercise. I always tell people to try lots of different types of exercise and when they find something they love, stick with it. Staying active can be hard, especially in the winter months. Put it into your calendar and try to exercise at the same time every day. This will turn this “chore” into a habit and eventually you won’t even have to think about it.
Make time for recovery. In order to stay active, you have to also take the time for recovery. Muscle recovery includes things like body work sessions, foam rolling, or massage guns. These things should be done at least once a day, and if you have time before and after your workout that’s even better! Besides the physical stuff, it is also important to take the time for mindfulness and stillness. Mediation, goal setting, and journaling are great ways to calm your mind and focus on what is important to you.
Improve your sleep hygiene. If you aren’t sleeping well, it is hard to do any of these things successfully. Start by making sure your environment is set for proper sleep.
Temperature set to 65-68 degrees fahrenheit
Set a consistent sleep schedule
No alcohol or caffeine before bed
Nutrition. This year, focus on eating whole foods. What we put in our body is what fuels us, so if our goals involve feeling better or improving performance, nutrition is key. Meal prepping is a great way to ensure that you have good, clean food on hand. Plan out your meals and snacks for the week on Sunday to help you stay consistent.
