• Do you want more energy?

  • Want to stay healthy and strong?

  • Want to feel better?

  • Want to look better?

Immunity is when your body is able to fight off illness. The host of Survivor talking and saying Lifestyle changes to your physical and mental health will help you build your immunity!

Diet

Do

  • Eat colorful fruits, vegetables, healthy fats, and lean protein every day

  • Eat 3 consistent meals per day with small, healthy snacks in between

  • Limit alcohol intake

  • Maintain a healthy weight

  • Drink 8 glasses of water daily

  • Do pay attention to portion sizes

Don't

  • Consume excess alcoholic beverages

  • Smoke

  • Use recreational drugs

  • Eat large amounts of processed foods

  • Eat a lot of sugar

  • Drink a lot of carbonated sugary beverages

  • Consume excess caffeine

A man drinking water.

Fruits and vegetables

Sleep

Do

  • Get adequate, consistent sleep most nights

  • Aim for 7-9 hours of sleep each night

  • Maintain consistent bedtime and wake schedule

  • Limit caffeine 5 hours before bedtime

  • Unplug from mobile devices 30 minutes before bedtime

  • Keep a cool, dark bedroom

  • Meditate or use deep breathing to fall asleep

Don't

  • Let insomnia ruin your sleep. People with severe insomnia are seven times more likely to have work-related accidents than good sleepers.

  • Try to catch up on lost sleep by sleeping in

  • Nap unless you really need to

  • Use alcohol or recreational drugs to fall asleep

Man falling into bed.

Quiz

You are drowsy and irritable during the day most days. What should you do?

Exercise

Do

  • Exercise 30 minutes per day or 150 minutes per week

  • Include cardiovascular exercise such as walking, running, swimming, Zumba, biking, hiking, or using exercise equipment such as stair stepper

  • Include strength training such as lifting weights, core strength training and even body weight exercises

  • Exercise with family and friends to make it more fun

  • Checkout YouTube for many workout videos

Don't

  • Overdo it! Establish a consistent routine and stick with it

  • Focus on calories burned but rather establishing consistent exercise habits

  • Forget proper footwear

  • Forget to stretch and hydrate before and after exercise

  • Forget to include a variety of intensities in your exercise routine

  • Forget to seek out exercise challenges to stay motivated

  • Forget to have fun!

Man doing squats with his dog.

Mental Health

Do

  • Focus on activities that reduce stress such as exercise, reading, or being outside

  • Promote healthy relationships with others

  • Establish a healthy support system

  • Seek professional help for continued emotional stress

  • Renew your spirit with yoga, meditation, prayer, or helping others

Don't

  • Watch or listen to the news if it causes you more stress or anxiety

  • Be afraid to seek help

  • Dwell on your mistakes or regrets

  • Fixate on negative things in your life — take stock of the positives!

  • Avoid group activities — you need connection and community!

  • Forget to talk with others and share your feelings

Note that reads--Be Kind To Your Mind

Quiz

You are feeling sad or depressed. How can you help yourself feel better?

Personal Hygiene

Do

  • Wash hands often with soap and water after using bathroom, before food preparation and eating

  • Practice social distancing

  • Wear a mask if recommended

  • Take a bath or shower daily

  • Brush your teeth 2 times per day

  • Practice safe sex

  • Wash and bandage all cuts

  • Get regular hair cuts or trims

  • Put on clean clothes daily

Don't

  • Pick at healing wounds or blemishes or squeeze pimples, which allows germs to enter your body

  • Share grooming tools such as combs, brushes, or hair tools

  • Share towels

  • Forget to hydrate your skin after bathing with lotion or cream

  • Forget to use sanitized tools to trim nails, keep them short, and keep dirt from collecting under nails

Woman telling everyone to wash your hands!

Take Action

A kid saying,

For your routine:

License:

Your feedback matters to us.

This Byte helped me better understand the topic.

I feel confident that I can apply what I learned.

I would recommend this Byte.

Connect with Rumie learners

Browse more content and join a supportive community!


- Discord Member

This Byte has been authored by

MH

Mary Hoftiezer

Instructional Designer