6 Really Easy Ways to Be Healthier
BY BETHANY HEITMAN
Between work, taking care of your family and all the other responsibilities you have, self care often falls to the bottom of the list.
And while certain health-related things take some effort (like training for a marathon or sticking to a strict diet), there’s plenty you can do. And it’s not hard. f. In fact, experts agree that making small, simple tweaks have a tendency to be more effective than making big, drastic changes. The thinking here is that you're more likely to stick to minor changes than you are those huge shifts.
With that in mind, we’ve curated a list of easy changes you can make right now to boost your health—there are even a few ideas from JW herself!
Photo by: Jeff Johnson/YETI
Add Ten Minutes to Your Workout
A new study published in JAMA Internal Medicine included 4,840 adults who exercise regularly as well as those who are more sedentary. It was found that if all adults in the U.S. over age 40 increased their activity by 10 minutes each day, about 110,000 deaths could be prevented each year. But that’s not all. The study also looked at people of all ages and found that they experienced similar benefits. Think about how simple that is. Adding another ten minutes really just means adding two extra songs to your workout playlist—boom, a simple way to be healthier!
Eat Like a Kid
No, we’re not talking about mac and cheese and chicken tenders. Rather, load up on produce-heavy finger foods—like carrot and celery sticks, grape tomatoes and berries. Cooking a big batch of roasted veggies is great, but time-consuming. If quick and easy helps you consume more healthy foods, embrace it with these bite sized, rainbow-colored options.
Fill Your Plate…With Greens
We get it, serving sizes can get a little tedious and confusing. Here’s a hack that can help you out: Fill half of your dinner plate with non-starchy veggies (think broccoli, spinach and other leafy greens). These types of veggies are low in calories and high in nutrients, fiber and water so they can be quite filling. By packing most of your plate with these types of veggies, you leave less room for others things—automatically helping yourself stick to appropriate serving sizes.
Drink Water With Every Meal
Are you the type who is constantly promising yourself that you’re going to drink more water…and then forgetting to drink said water? You’re not alone. One way to get at least some water in? Make sure you’re filling and finishing a glass of H20 with every meal. At the very least, this will ensure you get some water in each day.
Or, try this trick from JW: “Never waste a water opportunity and put some BCAA’s in your bottle! Not only does it make your water more enjoyable to get down, but these amino acids will enhance your daily performance and protect lean muscle without putting any stimulant in your system.” (Get a discount on JW’s favorite BCAA supplement HERE with code: JENSPEEPS.)
Take The Stairs
Before you roll your eyes, let us acknowledge that this tip is often thrown out as an easy way to be healthier—and it’s pretty obvious why. You’re obviously more active when taking stairs than when riding an elevator. But, even though you know this, you may still need the extra nudge—we know how inviting an upward ride can be. So here it is: Research has shown that taking the stairs is actually faster. Yup, you read that right. On average, taking the stairs is nearly 24-seconds faster per flight than hopping on the elevator. Remember that the next time you're late for a meeting, or just ready to get back to your apartment.
Think About What You Store Food In
One study found that clear packaging leads to more binging. So, avoid putting snacky foods in clear bins in your pantry. Instead, load your fridge with clear containers filled with fruits, veggies and other healthy snacks. Having the healthy stuff front and center will make you more likely to reach for it.
From clear storage containers to easy ways to incorporate movement, amping up your healthy habits is not as hard as it seems—it just takes willingness and a few small tweaks!
Bethany Heitman, Contributor