5 quick changes to support your health goals for this year // Guest post

Today’s guest post writer is Jennifer McGregor who as she says, is passionate about health and wellness topics. She loves sharing and writing about reputable health and medical information to many people. She wants her writing to help make the world a better, healthier place.

I hope you enjoy her post about some quick changes you can make to achieve you health goals this year!

While a lot of people tend to make halfhearted resolutions at the start of the new year, it’s not usually effective. Instead, it makes more sense to start small and work up to bigger changes. Plus, setting small health goals to promote overall wellness will soon add up. Here’s the best part: It’s easy to make these healthy swaps in your everyday life.

Get Moving While at Your Desk

For office workers — or even remote workers and digital nomads — sitting at a desk is simply a part of life. And while the standing desk craze caught on for a while, studies have shown there’s not much benefit to them overall. Business Insider even quoted one study that said standing desks could cause pain and sluggishness.

Instead, try to keep moving while seated in other ways. An under-desk elliptical, for example, fits in your work area and provides low-impact exercise without making you sweat. Most options are small and portable, and you can even use them standing up when the mood strikes. Check out reviews on the best under desk ellipticals to find the best one for your needs.

Swap Other Beverages for Water

Everyone talks about how much water we should drink each day. It often seems daunting to refill an eight-ounce glass a staggering eight times every day, but you can easily up your intake by subbing H2O for unhealthy beverages. Swapping a soda or juice for plain water can reduce your caloric intake between 11 and 17 percent, researchers found — and that’s just one beverage. If you cut sugary beverages (including coffees) entirely, you could start losing weight without much effort — if that’s one of your health goals.

Of course, when we say sweet drinks, we also mean artificially sweetened beverages. As Healthline notes, some studies have shown that artificial sweeteners like aspartame and sucralose (Equal and Splenda, respectively) can increase food cravings. These sweeteners are also associated with metabolic issues and type 2 diabetes risk in some studies.

In short, the safest and healthiest option is just to drink water. Garnish it with a lemon, lime, or another sliced fruit if you miss flavorings, but avoid bottled and sugary drinks altogether.

Take the Stairs When Possible

People have always said that taking the stairs is a great way to add a bit of cardio to your day. But did you know that you can burn anywhere from five to ten calories per minute by climbing the stairs? Berkeley Wellness explains that although stair climbers mimic the movement of climbing, there’s something about the muscle groups involved in going up and down the steps that provide huge benefits. It’s a win-win — you can keep an under-desk elliptical at your office and take the stairs to get there, no gym time required. Of course, for people with joint pain or other conditions, exercise at your desk is far safer and comfortable, too.

Prioritize Your Rest

Whether you’re an early bird or a night owl, getting adequate rest is crucial for your health. Between seven and eight hours is best for most adults. Of course, going to sleep is a struggle for many of us, especially with stress and anxiety keeping us up. But technology can be an issue, too, with the artificial light triggering your brain to remain awake. To help prepare for sleep, remove blue light from your environment for a few hours before bed. That means no scrolling Instagram or Facebook and no Netflix while you drift off (or binge all night).

Invest Time in Stress Relief

Because so many adults report feeling stressed — around eight in 10 Americans — discussing stress in the context of overall health is important. Since it affects each person differently, some people may prefer to enjoy a quiet hobby to de-stress.

Some want to connect with friends and family, while others may enjoy working out their stress through exercise. Whatever method you choose, be consistent with your self-care routine. Ultimately, the rest of your goals will fall into place when you prioritize your overall well-being.

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