A Healthy Vision

When you hear the term wellness, exercise and healthy eating may be the first things that come to mind. However, there are other important areas of wellness that deserve our attention, too. Since August is National Wellness Month, now is the perfect time to take note of what makes up your overall well-being so that you can create new healthy habits.

Here are five pillars of wellness that we recommend you focus on this month:

• Movement/Physical Activity – Aim to get at least 150 minutes of aerobic activity and two sessions of strength training each week. You’ll know you are in the aerobic zone when you feel your heart rate and breathing speed up. Walking, biking, swimming and using resistance bands are easy ways to get the exercise you and your body need.

• Nutrition – Be sure to fill your plate with whole grains and lots of fruits and vegetables.  Plus, don’t forget your lean proteins, like white-meat chicken, avocado, legumes and quinoa. For easy meal prep during the week, consider grilling some proteins, chopping veggies and cooking up a pot of quinoa or healthy rice mix. Store these in your refrigerator at eye level so you will be more apt to reach for these items first. If you are interested in making healthy recipes, check out the Independent Health Foundation’s Healthy Options Buffalo website.

• Sleep – Aim for seven to nine hours of sleep each night to keep your mind sharp, mood steady and energy up. Consider hanging light-blocking shades or curtains to keep the sunlight out, as dark rooms are a key to a good night’s rest. Also, avoid digital screens, caffeine and large meals for the two hours leading up to your bedtime.

• Stress Management – No matter how healthy you are, stressors will always be a part of life. When a stressful situation arises, try to focus on your breathing. Deep inhales and slower, controlled exhales can help calm your mind and body, allowing you to respond to a stressful situation with control. Take five minutes each day to practice this type of breathing and enjoy the relaxing benefits that come with it.

• Socializing – Studies have shown that strong social connections may boost our immune systems, decrease anxiety and improve our self-esteem. Summer is the perfect time to reconnect with family, neighbors and friends. Festivals, outdoor exercise classes and garden walks can bring everyone together in a fun atmosphere. Try to add at least one group or social outing to your calendar each week this month. 

In addition to these tips, always make sure you practice good safety habits, like wearing a helmet while biking and applying sunscreen before going outside. If you are trying a new activity, do it with someone else who is experienced and can help guide you.