5 Habits That Will Keep you Healthy and Happy

We often discuss well-being but may find ourselves lost in maintaining a healthy lifestyle. With work schedules, daily demands, family, and other responsibilities, our wellness journey often takes a back seat. This article provides five habits to keep you healthy and happy.

#1 Aerobic Activity

Walk or do some form of aerobic activity for 150 minutes per week. Walking is perhaps one of the most straightforward exercises and does not require a lot of physical restraint. Moderate exercise includes a brisk walk, biking, swimming, or yard work. Aim for at least 30 minutes of aerobics per day. You can spread out your time. According to the CDC, the benefits of physical exercise include the following:

1. Improve your brain health
2. Help manage weight 
3. Reduce the risk of disease
4. Strengthen bones and muscles
5. Improve your ability to do everyday activities

#2 Muscle-strengthening activities

You should aim for two to three times per week for strength training. Vary the intensity of your exercise. Muscle training to maximize muscle growth. Rotate your workouts for the upper and lower body segments. You may hit a plateau if you train the same body parts repeatedly. Change things such as adding weights to your lift, swapping out your exercise for something different, or changing the number of sets you perform. 

Examples of strength training

1. Lifting weights
2. Working with resistance bands.
3. Heavy gardening, such as digging and shoveling.
4. Climbing stairs.
5. Walking up a Hill
6. Cycling
7. Dance and Boxing
8. Push-ups, sit-ups, and squats

#3 Eat more leafy greens 

Leafy greens are an essential part of a daily diet. It's no secret that they are packed with health benefits. Most leafy greens are low in calories. Eating leafy greens can lower your mortality risk as they contain vitamin K, Magnesium, the B vitamins, and calcium, among many other essential nutrients. These nutrients help with cell functions. Other health benefits include lowering the risk of cardiovascular disease and diabetes. In addition, it reduces the risk of bone fractures and improves the immune system. 

Leafy greens to eat

1. Kale
2. Collards
3. Turnip Greens
4. Spinach
5. Cabbage
6. Broccoli
7. Cilantro, parsley, mint, sage, thyme

#4 Smile often 

What it may seem at the surface that smiling is a simple pleasure, there are health benefits to smiling! For starters, it elevates your mood and lifts your spirit. The physical act of smiling activates a pathway in your brain that impacts your physical state. Smiling can trigger the release of neuropeptides like dopamine and serotonin, which boost your mood. Smiling boost the immune system. It helps your immune system to function more effectively; you are more relaxed by releasing neurotransmitters. Other potential benefits include lowering your blood pressure (more research is needed). Studies have shown that smiling releases endorphins, other natural painkillers, and serotonin.

#5 Be your best without the need for Perfection 

Operating at your best self is different than striving for Perfection. Being your best self is setting healthy boundaries and reaching goals realistically. It is a therapeutic journey without excessive pressure.  

"Perfectionism is the voice of the oppressor, the enemy of the people. It will keep you cramped and insane your whole life." – Anne Lamott

Striving for Perfection will keep you in a place of never feeling good enough. You are never satisfied and constantly striving for more, but no matter how much you get, it is not enough. According to Psychology Today, "Perfection is piling on the emotions of guilt, burnout and self-hate. It's always coloring inside the lines and living yourself a metaphorical whip if you screw up." Go easy on yourself and permit yourself to make mistakes. Let go of the past and embrace your future while living in the moment. Practice being in a place of peace and calm. Above all, forgive yourself and embrace your authentic self.