Spring is in the air, bringing a sense of renewal and possibility. It’s also Stress Awareness Month, making this the perfect time to revisit your health routines. If you haven’t been feeling your best mentally and physically, let’s take a deep dive into how to spruce up your routines with spring health tips. Learn more and watch Health Coach Caleesa below.
Spring health tips: Areas to consider
It’s generally best to narrow your plans to one or two health routines at a time and focus on getting them right. Otherwise, it’s easy to become overwhelmed and want to give up altogether. Once your initial routines become second nature, you can choose where to focus next. Areas to consider include:
Eating habits
Your diet can make a tremendous difference in how you feel. It can also help to prevent a wide variety of chronic illnesses. Things to focus on include:
- Eating a rainbow of fresh fruits and veggies
- Concentrate on lean proteins rather than fatty red meat
- Including whole grains
- Choosing healthy fats
Exercise regimens
Adults generally need about 30 minutes of moderate exercise five days per week, along with two sessions of muscle strengthening each week. But you don’t have to be a gym rat to meet your exercise needs. Instead, you can incorporate such things as:
- Walking
- Swimming
- Gardening
- Playing with pets or kids
- Dancing
In short, anything that gets you off the couch and moving around counts as moderate exercise. So feel free to get creative!
Mental health practices
Mental health and physical health are inexorably linked. Try incorporating these routines into your day to feel your best mentally and physically.
- Short, guided meditations are easy to find online. Aim for at least 10-15 minutes of meditation once or twice daily.
- This is the art of simply being present in the moment without allowing your mind to wander to the past or the future. Learning can be tricky, but once you have it, you can do it anytime. Get started by simply focusing your attention on your breathing. Whenever your mind starts to wander, gently guide it back to your breath.
Screen time
In today’s always-connected world, continuous scrolling is second nature. But too much screen time can wreak havoc on your health. Limit screen time by intentionally powering down your devices at various points during the day, and then find something else to do instead. Examples include a post-lunch walk or a rousing evening of board games with your kids. You can even download various apps to help you remember to disconnect, such as by flashing a reminder on your screen.
Sleep
Getting plenty of sleep is one of the most important things you can do for your health. Yet, it’s often the first thing to go when life gets busy. If you’re struggling with prioritizing sleep or insomnia, try boosting your sleep hygiene. Steps to take include:
- Lower the lights a couple of hours before bedtime.
- Choose soothing TV shows or movies in the evening rather than things that will wind you up.
- Turn off the TV and all your devices at least 30 minutes before bed.
- Set the thermostat to a cool, comfortable temperature before turning in.
- Make sure your mattress and pillow are the right firmness for you.
- Go to bed and get up at the same time every day.
- Consider a light stretch or a hot bath right before sleep.
- Don’t use sleep aids more than occasionally. Some can be habit-forming, rendering you nearly unable to sleep without them.
Note that some chronic health conditions can lead to sleep interruptions. If you’re unable to get quality sleep despite a solid evening routine, it’s worth getting checked out by a doctor.
The importance of routines
Why do health routines matter anyway? As it turns out, humans are creatures of habit. A 2019 American Journal of Lifestyle Medicine study found that creating routines leads to better adherence to doctors’ recommendations. A 2021 study in the Canadian Journal of Psychiatry noted that routines help to stabilize mood. What we practice tends to be repeated, so it only makes sense to make sure you’re practicing healthy habits.
Setting SMART goals
Try setting SMART goals to boost your chances of sticking to these spring health tips. These goals are:
- Specific. Clearly state what you hope to achieve.
- Measurable. Define success and track your progress.
- Achievable. Set goals that are reasonable for your current lifestyle and state of health.
- Relevant. Make sure your goals are things that are actually important to you.
- Time-bound. Create end dates for reaching your goals.
New practices for better consistency
If you want your new health habits to stick, you’ll need to implement some guardrails around them. Examples include:
- Find an accountability buddy.
- Start with small changes, such as five minutes of meditation twice a week.
- Put your new routines on your calendar.
- Forgive yourself for setbacks, and keep moving forward.
- Reward the small successes.
Spring is the perfect time to renew your commitment to your health. But implementing new habits isn’t always easy. Start small, reward yourself for success, and keep moving forward. Over time, your new routines will begin to feel like second nature.