Small goals achieved daily lead to big goals over time.
Let's be honest - the journey to health and wellness can seem relentless. It takes time and perseverance and it can be a winding road but we're sure you agree that the effort is worth it. Sticking to your plan can be hard and its not uncommon to become overwhelmed by the task but there are a few simple steps you can take to keep on track.
By pausing and focusing our efforts on small daily habits that we can achieve consistently, we set ourselves up for long term success. Achieving small goals adds up over time - until you look back one day and see how far you’ve come.
Here we provide 7 habits to help you each day to step towards your goal.
The 7 Habits of Health
We all know that sleep is important but this fact cannot be understated. With our modern lifestyles, constant exposure to lights and screens and the increased stress of daily life, getting deep restful sleep is not always easy. Luckily we wrote a whole article on sleep and how to improve yours HERE but as a general rule for the modern adult your goal should be to get anywhere from 7 ½ to 9 hours of sleep per night.
Proper sleep is essential for many key bodily functions including your hormonal health, recovery from exercise and proper circadian rhythm. You can eat the best diet, train perfectly, look after your body in every other way, but if you aren’t getting adequate sleep you are simply spinning your wheels.
Another one that we all know the importance of deep down but it's also an easy one to let slip. The human body is made up of almost 80% water, with water being absolutely vital to all cellular life. It affects our blood pressure, energy levels, performance, recovery, digestion, cognitive ability and just about everything else.
As a general rule your goal should be to consume ½ your bodyweight (in lbs) in Oz of water per day. So as a 80kg male, that equals roughly 180lbs, therefore the goal should be to consume 90oz or roughly 2.5L of water per day.
Want to up your water intake with more pure, filtered water? Check out our water filters HERE.
Exercise is key to building a strong, healthy and functional body but it shouldn’t begin and end with only structured exercise or “gym time”. Building in as much low intensity movement into your day as possible will have as much, if not more impact on your overall health as your hour in the gym.
Humans are built to move but in our modern lives we are becoming more and more sedentary leading to a whole host of problems including weight gain, decreased fitness levels, back and neck pain to list but a few. However, simply by walking, standing and moving around more we can negate many of these issues. As a general rule aiming to walk 10,000 steps a day is a great goal. If you aren’t used to this it can seem like a daunting task but there are a few tricks you can use to get there. Take the steps instead of the lift, park further away from the office or the shops, opt for a standing desk vs seated, take a morning or evening walk around the neighbourhood and get out of the office at lunch time and get some steps.
Humans thrive on rhythm, we all have a natural circadian rhythm that the body runs on and this influences many processes within the body including hormone production, digestion and proper sleep.
Keep things simple when building rhythm. We’ve been on this planet for thousands of years and we’ve always worked on rhythm. Rise with the sun and sleep with the moon. Aim to go to bed and wake up at roughly the same time each day, get some sun exposure during the day and dim the lights in the evening. These may seem like simple steps but they will have a huge impact on your energy levels, sleep and mood.
Did you know that our infrared saunas use colour therapy technology, which can help to stabilise your circadian rhythm? You can learn more about that here.
We’ve all heard the saying we are what we eat but perhaps what might be a more accurate saying is “we are what we digest”. Digestion is an absolutely vital process in the equation of health and wellness and something we should all be more aware of. Those of us on this health journey are all working hard to give our bodies the proper fuel they need and nourish them with vital nutrients but the truth is if we aren’t digesting it properly we may be missing out.
Proper digestion doesn’t have to be complicated, especially if you are already eating a largely whole foods based diet. The number one thing you can do to improve your digestion is to chew your food more! Slow down at each meal, take your time to chew each bite at least 25-30+ times and be mindful while you eat. Your body will thank you later.
Much like movement, facilitating blood flow is a crucial daily practice. It improves recovery and helps to flush out toxins and waste products. There are many simple ways to do this including simply moving more but what better way to do this then by jumping in your sauna!
By using heat as a means of increasing blood flow we are ticking multiple boxes at once. By exposing our bodies to heat we increase blood flow to the peripheries, making sure blood is fully circulated around the body, flushing out waste products and sending freshly oxygenated blood to all the tissues of the body. It also helps facilitate lymphatic drainage as well as promote cellular recovery through the stimulation of heat shock proteins. Get in your sauna and sweat! You’ll feel great afterwards - trust me!
Last on our list but certainly not least is the concept of balance. Once again, in our modern lives it's often go, go, go and more, more, more. However, without careful observation it’s easy to be burning the candle at both ends only to find yourself overstretched, tired and burnt out.
We all only have 24 hours in a day and it's important to apply work, rest, play and balance accordingly. You may find that actually by taking more time to do the things you love - spending time with friends and family, taking part in your hobbies and enjoying downtime - that you are actually more productive when you need to be and less stressed, all leading to a greater sense of wellbeing and let’s be honest...a more enjoyable life.
Want to find out how iHealth Saunas can help you on your journey to health and wellbeing? Speak to one of our friendly staff today.