Seven Steps to a Healthier You This Spring

Seven Steps to a Healthier You This Spring

Small steps can often lead to big changes. This spring, take some time to reconnect with old healthy habits or to try something new. You don’t have to overhaul your entire daily routine to make positive changes.

Keep reading for seven simple steps to spring into health.

Step One: Get Moving

The American Heart Association recommends that adults get 150 minutes of regular cardiovascular exercise each week, which is about 20 minutes a day. But you don’t have to do it all at once! Even a 10-minute walk around the block is helpful, as short amounts of movement have big benefits, like strengthening your heart and boosting your mood. And spring is the perfect time to get outside and increase movement.

Regular activity can help you maintain your health in many ways, including:

• Keeping or improving strength so you can more easily complete everyday activities like carrying groceries, climbing stairs or getting up and down, allowing you to remain independent
• Reducing fatigue
• Improving balance to help prevent falls
• Managing and preventing diseases like Type 2 diabetes, arthritis and some types of cancer
• Improving sleep
• Reducing stress and anxiety
• Helping maintain a healthy weight
• Controlling blood pressure
• Improving mood

Step Two: Seek Sunshine and the Outdoors

You may have heard your kids or grandkids mention the importance of “touching grass.” The phrase sounds odd, but it’s really just about taking a break from technology and reconnecting with nature.

And sun exposure is essential for bone health, immune function and reducing inflammation. Just short, regular exposures also increase serotonin, which regulates your mood, and can help you regulate your sleep cycles and lower blood pressure.

Step Three: Refresh Your Plate

Spring is a great time to grill up lean proteins and enjoy in-season fruits and non-starchy veggies.

Non-starchy vegetables are high in water and contain many of the vitamins and minerals your body needs every day. Filling half your plate with nutrient-dense foods like these will ensure you get plenty of these superfoods.

Examples of non-starchy vegetables include:

• Broccoli
• Carrots
• Celery
• Cucumbers
• Peppers
• Tomatoes

Protein helps build and maintain muscle mass and manage your blood sugar. Some animal proteins are high in saturated fat, so regularly choosing lean protein foods is better for your heart health.

What are some other easy ways to refresh your plate?

• Choose whole grains rather than white bread or rice
• Start your day with some protein, like scrambled eggs or Greek yogurt with fresh fruit
• Add kale or carrots to a smoothie and take it on your walk!

Step Four: Schedule Your Medicare Annual Wellness Visit

Your Medicare Annual Wellness Visit is one of the most important steps you can take for long-term health. It helps your provider with your yearly wellness roadmap. They’ll review your medications, check your balance and fall risk and talk with you about nutrition, sleep and memory. These preventive care visits help you stay proactive rather than reactive.

Step Five: Get a Good Night’s Sleep

Are you getting enough sleep? The Centers for Disease Control and Prevention recommends at least seven hours of sleep a night for adults 18 to 60, but seniors 65 and older may need a little more.

People who regularly sleep well reap several health rewards, including:

• Fewer illnesses
• Ability to maintain a healthy weight
• Lower risk of chronic conditions like Type 2 diabetes, heart disease, high blood pressure and stroke
• Improved attention and memory for daily tasks

If you’re not getting enough sleep — or if your sleep quality is poor — try these tips:

1. Be consistent: go to bed and get up at the same time
2. Keep your sleeping space dark and quiet
3. Put down that tablet and make your sleeping space an electronics-free zone
4. Exercise: moving your body during the day can help you fall asleep at night
5. Avoid caffeine in the afternoons and evenings

Step Six: Stay Connected

Research shows that loneliness and social isolation create mental and physical health issues. Loneliness and isolation can lead to depression and anxiety, whereas staying socially active helps the heart, memory and emotional well-being.

Connection is a powerful care tool. Spend time with your family and friends, join community events, try a class or join us at AdventHealth Well 65+ for groups like Matter of Balance.

Staying connected with others and staying active through hobbies and exercise are important factors in feeling whole, no matter our age.

Step Seven: Join the AdventHealth Well 65+ Community

At AdventHealth Well 65+, we’re always here for you.

Our Community Engagement team hosts a variety of fun and meaningful community events, and always wants to see new and familiar faces! Join us for birthday celebrations, themed open houses, coffee connections and educational and social activities designed for seniors.

You don’t need to change everything at once. A small single step can lead to so much more: more energy, better balance and greater joy. And you don’t have to do it alone, since your AdventHealth Well 65+ care team is here for you at every step.