How to Improve Overall Wellness

What is Wellness?

Unfortunately, the term wellness can get misused in conversations and can get used interchangeably with the terms, health and fitness. Health is the state of being, fitness is the physical state of being healthy and wellness is the continual process of making choices that support your physical, mental, emotional, social, spiritual, occupational and environmental well-being. Here are 5 simple methods to improve your overall wellness today.

Method 1: Make healthier choices on beverages

Choose water over a high calorie, sugar packed beverage. Unlike our favorite sugary, high calorie drinks, water is the ultimate cleanser for our body without the empty calories. It flushes out toxins through urine and sweat, supports weight management, lubricates joints, reduces risk of fatigue, headaches, body aches and it's simply essential for life itself.

Method 2: Get Outside

Complete a "screen-free" walk outdoors (if safe to do so) for 10-20 minutes to refresh the brain. Instead of focusing on a screen a.k.a. your cell phone, focus on your breath, sounds, sights and smells around you. This can help reduce stress, anxiety, boost your creative side and help your improve overall body awareness.

Method 3: Focus on Sleep Quality

Prioritize a goodnight sleep. Remember to follow the best practices below:

• 3 hours before bed - No food

• 2 hours before bed - No work

• 1 hour before bed - No screen time

Method 4: Level Up Your Meals

Level up your meals with fruit and vegetables. Think about trying to add different colored fruit and vegetables; essentially "rainbow" up your meals! Each different color corresponds to different phytonutrients. Below are just a few examples:

• Red (tomatoes & red peppers): vitamin C, potassium — supports heart health.

• Orange/Yellow (sweet potatoes & orange bell peppers): beta carotene, vitamin A — supports vision, immune function, and heart health.

• Green (spinach, broccoli, kale): vitamin K, folate — aids digestion, bone health, and inflammation control

• Blue/Purple (blueberries & eggplant): antioxidants - supports brain and heart health.

• White (onions, garlic, cauliflower): allicin, vitamin C — supports immunity and heart health.

• Brown (not in the rainbow) (nuts, seeds, whole grains): fiber - supports digestion and cholesterol balance

Method 5: Move More

Take 5-10 minutes out of your day to stretch or practice intentional breathing such as Box Breathing.

Box Breathing Method:

4 seconds - inhale

4 seconds - breath hold

4 seconds - exhale

4 seconds - breath hold

Repeat

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.