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. Lifestyle changes to your physical and mental health will help you build your immunity!
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
Consume excess alcoholic beverages
Use recreational drugs
Eat large amounts of processed foods
Eat a lot of sugar
Drink a lot of carbonated sugary beverages
Consume excess caffeine
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
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
You are drowsy and irritable during the day most days. What should you 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
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!
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
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
You are feeling sad or depressed. How can you help yourself feel better?
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
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
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
For your routine:
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