Week 2 - Activity Tips

Wellness is nothing more than small daily choices that lead up to lifelong, very big changes.

These tips are simple, doable, affordable and absolutely life-altering when all combined.


1. Aim to get in a 20–30 Minute Walk or Jog

Getting up just 30 minutes earlier in the morning will give you plenty of time to get in a good walk (or jog or run).

Moving first thing in the day boosts your serotonin levels, provides energy to the body, and also helps you focus better throughout the day.

It is also an easy way to improve your metabolism to help manage your weight.


2. Lift Something Heavy for 5 Minutes Every Day

Don't have time to lift weights?  Here’s an easy way to combat that issue: pick something heavy, whether it be a kettlebell, a dumbbell, or even a household item you can grasp in your hands. Lift one of these items for just five minutes, preferably over your head like you would if you were in the gym, by your sides to work your arms, or even hold it while you do a few squats.

If you can do this three different times throughout the day, you’ve lifted weights for 15 minutes without realizing it!

Resistance training not only improves your metabolism, but also boosts testosterone in the body that improves your sense of motivation, focus, and even your energy.


3. Don’t Over Sit Your Welcome

We need to stand more throughout the day, even if that’s while chatting with friends, talking on the phone or just getting up in between relaxing activities.

If you like to watch TV, be sure not to sit there for hours on end while doing so.

If you work at a computer all day, get up and move around or try to stand and work, if possible.

Sitting too long makes you tired, can cause brain fog, increases your insulin levels and slows down your metabolism.

The body likes to move; give it what it needs.


4. Practice Active Errands and Commutes

When commuting to work or running errands, it’s important to be active during those activities when you can.

For instance, if you can take the stairs more often, do it. If you can walk to work, do it. If you can park farther away at the store, do it. You get the idea.


5. Do Some Sort of Stretching Per Day

Stretching is one of the most overlooked exercises that improves your mood.

It releases muscle tension, prevents muscle cramps, improves lymphatic flow and blood flow that can make you happier and also keeps digestion working well.

Stretch in the morning a little and a little more at night before bed. Even just a couple of minutes will make you feel better!


6. Spend a Little Time Outside Daily

Take a stroll around your neighborhood or walk through a local park each day if you live near one.

If you have a dog, take him or her for a five-minute walk down the street. Exercise outside if you are able.

Being active outside, even just for a few minutes, is a great way to lighten your spirits without even trying. It puts you in touch with nature, which studies show can actually benefit our brains and prevent depression.

Outdoor activity also exposes us to the most natural source of vitamin D available to us: the sun.


7. Try Yoga

While not everyone may enjoy yoga, its many benefits are so profound that we should all at least give it a shot.

Don’t let yoga intimidate you if it seems out of reach or strange. It’s actually just a fluid way of moving your body, stretching everything out, and being kinder to your body through movement.

Try some beginner You Tube videos; even just 10 minutes is a great place to start.