The Atlanta Journal-Constitution
6 easy ways to strengthen your body
If your sweeping resolutions (Slash sugar! Exercise every day!) never stick, we have good news for you: Smaller goals add up to big impact. Use these strategies to improve your well-being — mind, body, heart and soul!
Throw open your shades. Better snoozing starts in the morning. A study in Sleep Health found that people exposed to a.m. light fall asleep faster at night. Let the sun in first thing, and leave your shades open at the office to keep your circadian rhythms in sync. Sleep doesn’t just curb grumpiness: Getting less than six hours a night can put you at risk for heart disease and stroke, especially if you have a risk factor like diabetes or high blood pressure.
Plant something. One study found that adults who garden were more likely to eat vegetables than those who didn’t. On top of that, research also shows that people who get their hands in dirt are generally happier and healthier.
Schedule time to breathe. Moms (and women in general) tend to put their own n eeds on the back burner, but even just a few
minutes of “me time” will help you reboot. Pausing to savor your favorite hot cuppa and taking a few deep breaths enables you to warm your hands and unwind — and it benefits your heart as well. In fact, one study found that choosing to be alone even for 15 minutes could lead to more relax- ation and less stress.
Refill your water bottle hourly.
This simple habit can ensure that you’re drinking enough water. One in
five kids and young adults reported not having a single drop on a given day, according to a JAMA Pediatrics report, and adults often don’t get enough either. Your body needs fluids to maintain proper functioning, and dehydration may lead to con- stipation, dizziness, confusion and low blood pressure.
Stash the cookie jar.
And set out a giant fruit bowl instead — you’ll be more likely to reach for an apple or a banana. There really is something to the old adage. “Out of sight, out of mind,” according to Dawn Jackson Blatner, author of “The Superfood Swap.” In your pantry, move healthy staples like quinoa, nuts and canned beans to the front of shelves at eye level and put less-healthy snacks and sweets on a high shelf.
Grab a pair of dumbbells. The risk of cardiac events like heart attack and stroke was up to 70% lower for people who lifted weights twice a week than for those who never did, a study in Medicine & Science in Sports & Exercise found. Weight training also improves bone density and balance. Buy a set of light dumbbells (3 to 8 lbs), and while you watch TV, do moves like bicep curls and lunges. If you don’t have weights handy, drop into a plank position and hold it. Start by setting yourself up as if you’re going to do a pushup. Plant your shoulders over your hands, engage your core and glutes as you keep your body in a straight line and hold for as long as you can. A pound of muscle burns four times as many calories as a pound of fat does, so the more muscle you have, the more calories you’ll torch.