It’s a new year and a new decade - what better way to kick start that healthy living plan you’ve been thinking about for months. To help, we’ve put together 10 tips for you to have an incredible start. Be sure to tag @incrediwear on social media to show us how you’re getting along!
1. Get more sleep
According to the National Sleep Foundation, younger adults (18-64) are recommended an average of 7-9 hours each night. Older adults (65+) have a recommended sleep range of 7-8 hours. The National Sleep Foundation also provides the following sleep tips, which can help you make sleep a priority in 2020:
- Stick to a sleep schedule, even on weekends.
- Practice a relaxing bedtime ritual.
- Exercise daily.
- Evaluate your bedroom to ensure ideal temperature, sound and light.
- Sleep on a comfortable mattress and pillows.
- Beware of hidden sleep stealers, like alcohol and caffeine.
- Turn off electronics before bed.
2. Drink more water
Water is over 60% of the weight of the human body. The risks of dehydration can carry both short term and long term side effects. But how much water should you be drinking each day? According to the Mayo Clinic, an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations vary based on weight and activity.
The Mayo Clinic also offers the following tips for staying hydrated:
- Drink a glass of water with each meal and between each meal.
- Drink water before, during and after exercise.
- Drink water if you're feeling hungry. Thirst is often confused with hunger.
Are you thirsty yet?
3. Listen to your body
It’s SO easy to ignore that aching shoulder, or creaky knee. But make a vow in 2020 to stop! Solutions are out there, and there’s no reason to not be enjoying your workout because your body isn’t cooperating. The Knee Sleeve and Shoulder Brace, for example, are great places to start. They are embedded with germanium and carbon that, when stimulated with your body heat, increases blood flow into the target area optimizing the healing process.
4. Be active 20 minutes each day
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits, but even small amounts of physical activity are helpful.
Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
5. Go on more vacations
Less vacations = more work = more stress. Scarily, Neuroscientists have found that too much stress can actually alter your brain structure, contributing to depression and anxiety. For 2020, promise yourself just a little bit more time off. In doing so, you can improve your productivity, focus, sex life, relationship and sleep quality. Health benefits also include reducing the risk of heart disease, obesity and preventing illness.
Taking time off to recover properly is important to keep yourself at your best. Whether it’s working through a muscle ache or sprain, or just catching up on Zzz, building recovery time into your program will help you:
- Prevent overtraining
- Repair, rebuild and strengthen muscles
- Adapt to training stress
- Reduce inflammation
Don’t forget your Incrediwear to help with that last one
7. Eat More Greens
Eating greens aren’t just low in calories, but they’re packed with vitamins, minerals and fiber. Some even have powerful anti inflammatory properties (like our sleeves, wraps and braces!). Chowing down on a varied selection can also reduce your risk of obesity, heart disease, high blood pressure and cognitive decline. In general, the darker the green the more healthy they are. Here are our 5 faves:
- Sprouting broccoli
- Brussel Sprouts
8. Stretch more
Stretching isn’t always the most exciting, but it’s benefits pay off tenfold. Taking just a few minutes to stretch can help improve muscle tone, flexibility and reduce the likelihood of injury.
9. Make a Bucket List (and tick some off!)
Life happens quickly (example - can you believe it’s already a new decade?!). Make the most of it and help make some of your dreams a reality by writing them down in a bucket list style. Not only does it get your brain thinking and give you something to strive for, it’s also great for your mental health and creativity knowing you have something to work for and look forward to.
10. Take steps to live pain free
Pain can be a deterrent to living a healthy, active lifestyle. If you or someone you know is struggling to manage pain, consider natural alternatives to prescription medications and surgery. At Incrediwear, we believe that pain relief can be a reality. Our products range to cover a variety of chronic conditions by increasing blood flow and decreasing inflammation, all helping you on your way to recovery.
Share your new decade tips with us and keep us posted on your journey to #LiveIncredibly!