This time of year is when people decide to get healthy… or discover that they’re already falling off the resolution bandwagon! We’re here to help with achievable goals and to boost you back on to the bandwagon if necessary!
Before you get started, two tips…
1. Health is not weight
Just because you don’t have a lot of visible fat doesn’t mean you’re healthy! Fueling and moving your body well is how you can get healthy and stay there. Don’t worry if you’re eating a nutritious diet and not losing weight. That’s OK as long as you’re reducing inflammation in your body and helping all your inner workings perform well.
Including your brain! Like any other organ, it needs the right kind of fuel. Many diseases that crop up later in life are preventable with good health habits.
2. Set SMART goals
Sometimes people miss their goals because they didn’t set themselves up for success in the first place. Vague goals, like “I want to lose weight” (for someone who is overweight) don’t help. You need to get SMART to make it easier to achieve the best health you can.
S – Specific
M – Measurable
A – Achievable
R – Relevant
T – Time-bound
A SMART goal for dropping some weight would be “Lose 20 pounds in the next three months.” 20 pounds is both specific and measurable. It’s also achievable, given that a healthy weight loss is 1-2 pounds per week. Seven pounds a month is doable, whereas 20 pounds a month is not! It’s relevant to weight loss, and it’s time-bound (three months).
Now, on to the healthy habits!
1. Nutritious food
If you’re reading this blog, you’re probably educated enough to know what’s good fuel for your brain and body, and what’s not. (If you need a refresher, check out our previous article.)
All you need is to do it! Simple, right? (Right??) Making sure you have nutritious food in the house is easier when you plan ahead.
Will you still eat out and have some birthday cake at your kid’s party? Of course. But most of the time you’ll be eating calories that your body recognizes as fuel and that’s what you need.
A lot of Americans seem to skimp on this one. (Unless you live in the desert, in which case the symptoms of dehydration come up very quickly!) The human body is mostly water and needs plenty of it to keep everything running smoothly.
If you’re often losing out on hydrating, check out the tips in the article we wrote last year. Even if you don’t really like the taste of water you’ll be able to drink more.
3. Stand up
We started off this Lift Your TableⓇ blog talking about the dangers of sitting. We humans are just not made for sitting down in front of computer screens all day! The more you can get up and move, the better.
If you have a folding table, you can make your very own standing desk so you can work comfortably on your feet. Especially if you’re working from like so many of us.
4. Get a move on
People need more movement, more often. Exercising for an hour a day and then sitting for eight hours actually isn’t that great. You need to move around during the day too.
It’s not necessarily all about the gym, either. You can get ample health benefits just from walking more. Park farther away from the store, take the stairs, stand when waiting instead of sitting. If you work in an office, walk over to your colleague’s desk instead of calling. Just sit less and take the opportunity to be moving whenever you can!
5. Get ergonomic
Wherever you’re working, make sure you’re set up correctly to avoid strains, aches, pains, or worse! (If you work at a computer, for more details see this article on ergonomics.)
If you work standing up at a folding table, you’re likely to strain something because the surface is too low for you. Avoid that by simply lifting up the table to your desired height and work in comfort.
6. Check yourself before you wreck yourself
Keep those doctor’s appointments! If something’s going wrong but you catch it early enough, you might be able to treat it with simple lifestyle changes instead of medicine or surgery. Warning signs for more severe diseases, such as high blood pressure, aren’t obvious until your doctor checks it for you.
Did you know that an unhealthy mouth can lead to diseases as well? Periodontal (gum) disease is linked to heart disease, diabetes, kidney problems, Alzheimer’s, and other issues too. Make sure you get to the dentist too!
Need help lifting your work surface to stay ergonomic and sit less? Find your folding table riser solution here.
Lift Your TableⓇ… save your back!