New decade, new you: 10 things you really can set your mind to doing in 2020 and beyond – Omaha World-Herald

A new decade has dawned. Make the most of it by resolving to be the best you that you can be. Here are 10 practical and actionable steps to a healthier, happier 2020 and beyond.

1. Start small

If you want to shed bad habits and develop healthy ones, make your move. Start with one healthy choice and keep going. Good habits can improve your health, boost your mood, increase your productivity and help you live longer, says Sarah Emanuel, manager of wellness services for Blue Cross and Blue Shield of Nebraska (BCBSNE).

Emanuel suggests making small changes over time for the rest of time. When you focus on one small part of your life that you can improve, the goal for better health becomes achievable in the long run.

2. Schedule the appointment

Set aside time this (and every) year for a checkup. Yearly wellness visits are important preventive care thats generally included in health care coverage. Its a chance to huddle with your doctor and review family history, chronic medical and surgical conditions and current medications.

The time you invest in yourself and your personalized prevention plan is never wasteful; it is immeasurably valuable, says Dr. Elsie Verbik, medical director for BCBSNE.

3. Download the app

When it comes to health and fitness, the most important piece of equipment is the human body but we can still supplement it with cool gadgetry.

Studies show people who use fitness trackers and exercise apps are more likely to exercise during their leisure time compared to those who dont. Fitbit, Apple and Garmin make popular fitness trackers. App favorites include Couch to 5K, Sleep Cycle and MyFitnessPal, a free diet and exercise tracking app endorsed by Omaha naturopathic doctor Nikki Kendall.

Its an easy way for me to review my clients nutrition, hold them accountable to healthy choices and adjust their recommendations as needed, she says. It also allows me to track their progress and overcome plateaus if they arise.

Receive a summary of the days popular and trending stories from Omaha.com.

4. Live in the now

A growing body of evidence suggests that mindfulness recognizing exactly what is happening in our moment-to-moment experience can lead to lower stress levels, greater resilience and an overall healthier future.

Mindfulness is more approachable than ever thanks to a virtual explosion of apps, podcasts, websites, online courses, audio books and teachers, says Laura Crosby, a meditation instructor with the Center for Mindful Living.

5. Exercise your creativity

As we look for new ways to fortify our physical and mental health, study after study verifies that it pays to get creative.

I believe everyone has the capacity for creative expression in some form and that being creative is innate to human nature, says Betsy Funk, a registered expressive arts therapist and co-founder of Omaha Therapy and Arts Collaborative.

She says making art (painting, drawing, sculpting and more) can have a calming, almost meditative effect on the artist, which can potentially decrease stress, anxiety, depression and blood pressure.

6. Shut it down

Getting a good nights sleep is a dream addition to any wellness plan: minimal effort, huge returns. Adequate sleep has shown to help ward off illness, reduce stress, improve mood and potentially decrease the risks of Alzheimers disease and dementia.

Sleep is a very restorative time for the brain, says Dr. Daniel L. Murman, director of the Behavioral and Geriatric Neurology Program at the University of Nebraska Medical Center.

7. Vanquish visceral fat

Getting adequate sleep also is a proven way to fight dangerous visceral belly fat. Cutting down on carbohydrate intake, increasing protein intake, avoiding trans fats and getting regular aerobic exercise are critical, as well. Certified personal trainer Chris Haberling says each of those habits will help reduce your waistline, but ultimately, combining all of them is going to be the most effective and quickest way.

8. Stress less

The potential consequences of not managing high stress levels include digestive and cardiovascular problems, stroke, cancer, a weakened immune system and mental illness such as depression and anxiety.

To help keep stress levels in check, embrace relaxation strategies such as deep breathing, yoga or tai chi; practice radical acceptance; and embrace the tenets of good self-care: getting enough sleep, eating a healthy diet, limiting or avoiding alcohol and tobacco use, seeing your physician regularly, and exercising, exercising, exercising, says Jennifer Baker, a social worker and mental health therapist with CHI Health Clinic Psychiatric Associates.

9. Oil your joints

Think of exercising as oiling your joints. OrthoNebraska physical therapist Elisa Bowcott says several highly effective, low-impact activities can promote better joint health while helping to improve cardio-fitness, overall strength and range of motion. The list includes brisk walking, biking, swimming, water walking and time on the elliptical machine. (When starting any exercise program and especially if you have joint or other concerns its always sound strategy to consult and work with a medical professional.)

10. Unplug and recharge

Interacting with social media has its upsides maybe you engage with inspirational content or use it to stay in touch with friends. But there also are potential pitfalls of overuse, including feelings of social isolation, a lack of productivity and sleep disruption.

Michael Vance, director of Behavioral Health Services at Childrens Hospital & Medical Center, recommends channeling empty time on social media into more productive endeavors such as self-reflection, getting some fresh air, volunteering, checking in on a loved one or sending a message of gratitude to someone who has made a difference in your life.

After Joe Adams had a heart attack, he underwent numerous procedures to get his heart in working order. Just when it seemed things were on the right track, his heart started to fail again. Read more.

Tamara Mosby-Montegut started working out as a stress reliever. Now she wants to keep up with her husband when he tackles 50 pushups in a row. And she wants her daughter to follow their healthy examples. Read more.

Varun Narayanan wanted to shed the pounds he packed on during the holidays a few years ago. He dropped from 230 pounds down to 195. Now he treks up active volcanoes. Read more.

After giving birth to her fourth baby, Susan Sawyer wanted to drop the baby weight. She took up Jazzercise. Sawyer's stuck with the dance-based exercise for nearly 35 years. Read more.

Jessica Hawley thought her third pregnancy was different because she was having a girl. But baby number three was another boy. The pregnancy felt different because she was more fit this time around. Read more.

When Gary Gundy started having trouble getting up after squatting down for target practice, he knew it was time for a change. The La Vista man dropped 80 pounds in three years. Read more.

Valerie Heath started shedding pounds by using the family's Wii. Now she belongs to a CrossFit gym and works out six days a week.Read more.

To be around for her family, Ashlei Spivey needed to get in shape. She joined a boxing gym. Now her workouts leave her feeling like she stepped out of a movie. Read more.

Betty Watt survived a sometimes trying career as a middle school teacher. Then she beat cancer twice. And the whole time she was a regular at the gym. Watt and her husband Charlie workout at least five days a week. Read more.

Erika Hanna sometimes has a pint-sized workout buddy during her morning classes. Her son Henrik, 18 months, offered hugs as she held a plank position and occasionally chased a loose exercise ball around the room. The studio gives Hanna a chance to stick close to her kids while staying on top of her own health and fitness. Read more.

Gwen Leyden wound up spending a week in a wheelchair because of a chronic condition. Leyden gradually was able to walk without using a cane. Later she started using the treadmill and eventually worked up to weightlifting. Read more.

With high blood pressure and the possibility of needing cholesterol meds Rich Hazuka was headed down a dangerous path. He dropped 75 pounds thanks to diet changes. When he plateaued, he took up exercise. Now he's off his blood pressure meds and has no need for any cholesterol medication. Read more.

George Mach can't help but wake up well before dawn. With that free time, the early riser started a gym routine. He hits the gym three days a week. Read more.

As Gregg Learned aged, arthritis made physical activity a chore. He struggled to walk across the parking lot at work. But joining a gym has helped Learned to stay on his feet. Read more.

At one time, Laura Adams could barely finish a lap around the walking track. But the Bellevue woman, who weighed 300 pounds, stuck it out and dropped 115 pounds. Read more.

Vince Huerta has always tried to keep active. He decided to give powerlifting a shot and now, the Omaha South grad holds a number of records for the weight he's hoisted. Read more.

Paul Stultz takes swimming seriously. He joined a Masters Swimming club and is working on nailing strokes like the freestyle and butterfly. But one of his biggest accomplishments was hiking the Grand Canyon. Read more.

Visit link:
New decade, new you: 10 things you really can set your mind to doing in 2020 and beyond - Omaha World-Herald

Related Posts

Comments are closed.