This week is National Public Health Week. Here at Live Your Life, we stive for optimal health by transforming lifestyles. Here are five things you can do TODAY to increase health and longevity in your life:
- Watch your sugar intake. In America, 58% of us are getting more than sugar than the Dietary Guidelines for Americans suggests. The recommendation is to have less than 10% of calories from sugar. Right now, American’s are eating 20% of their calories from sugar on average.1 Take time to read the nutrition labels on the food you eat. Often, there is more sugar than you think. Coffee creamer and drinks, yogurt, salad dressings and even pasta sauces have a higher amount of sugar than expected!
- Find joy in spending time with loved ones. In a study that followed a group of over 300,000 people for 7.5 years, people were 50% more likely to be alive if they had strong social relationships. It appears having strong relationships can be as important for your health as losing weight if you are obese.2 After work today, sit down at the dining room table with family or ask a friend to dinner with no phones, television or distractions and talk about your day.
- Do mini workouts throughout your workday. Getting a workout in is important, but that does not necessarily combat being sedentary for the rest of the day. Set an alarm on your phone for five minutes before the hour. Simply walk around or do something different every hour. For example, in the 2 o’clock hour, do jumping jacks. In the next hour, walk up and down the stairs. This will help you get moving, stay focused and feel better!
- Cut back on social media. Social media has wonderful advantages, but many studies have been conducted that link social media to depression. Whether it is the amount of time wasted or comparing your life to someone else’s, social media can be harmful.3 Take note of how much time you are spending on social media. If you find yourself spending more time than you would like, put a time limit on your smart phone for each app, which can usually be done through the settings page.
- Take time to do something you love. Your day may consist of the same routine if you have a work schedule, kids to take care of and a workout to squeeze in. Make a conscious effort to include something you enjoy doing every day. Play a board game with your family, join a sports league, or try a new recipe! If you cannot think of something you love to do, take time to find a new hobby.
No matter what you do to be healthier do today, make sure you are doing something you enjoy. Overall, happier people are healthier people. Surround yourself with people you love, spend time doing things you enjoy and work hard at things that matter to you. If you ever need help leading a healthier life, contact us today! Living a happier and healthier life is our specialty.
Hillary Rotunda, B.A.
Hillary grew up being active her whole life. After playing many sports, she settled on volleyball and softball, which she played through college at Concordia College in Moorhead, Minnesota. While at Concordia, she earned a double major in exercise science and nutrition. After she moved to the MN twin cities area after college, she earned her certified personal trainer certification from the National Academy of Sports Medicine along with a certified strength and conditioning coach through USA weightlifting. She found passion in motivating people to reach their goals by finding a personalized nutrition and exercise plan that worked best for them. She has worked with clients 1-on-1, as well as small group classes. She looks forward to continuing to grow her knowledge base and help people achieve their health and wellness goals through Live Your Life!
In her spare time, Hillary can usually be found at the gym, playing volleyball, or coaching softball. During the summer, she participates in many sand volleyball leagues and tournaments. She enjoys Minnesota summer activities, such as rollerblading, kayaking, paddle boarding and swimming. She loves playing board games with her friends and family and trying any new recipe she can find.
1“Overview.” Healthy Food America, www.healthyfoodamerica.org/sugartoolkit_overview#:~:text=More%20than%20half%20of%20Americans,percent%20of%20their%20total%20calories.
2Mann, Denise. “Social Ties Can Add Years to Your Life.” WebMD, WebMD, 27 July 2010, www.webmd.com/balance/news/20100727/social-ties-can-add-years-your-life.
3 Mann, Denise. “Social Ties Can Add Years to Your Life.” WebMD, WebMD, 27 July 2010, www.webmd.com/balance/news/20100727/social-ties-can-add-years-your-life.