Our nation is experiencing unprecedented challenges at this time, and so many of us are trying very hard to manage so many additional responsibilities that our mental, emotional, and physical health begins to deplete as a result. You can consider your path to good health in a myriad of ways, and at Hampton Roads Orthopaedics Spine and Sports Medicine, we recommend a few manageable practices to support you in sustaining a healthy life rhythm and to strengthen you in the new year. It is remarkable how quickly one can replenish by eating well, exercising, and meditating.

new year

Meditate

Anyone can meditate. You can set up a quiet area for yourself and sit cross-legged on a cushion if you really want to, but it’s not necessary. In fact, anyone can practice meditation regularly without any particular belief structure attached to it. Sitting still and focusing on your breath for as little as five minutes per day can significantly reduce stress. This simple calming effort of focusing on your breath for a few minutes can make a world of difference in creating more balance in your life.

Exercise

Aerobic exercises are one of the quickest ways to elevate your mood. Consider going on a jog or a bicycle ride at least three times per week for thirty minutes per session. If outdoor activities don’t appeal to you or aren’t accessible, dancing is an excellent way to get your cardio.  Jump rope, jump up and down for a few minutes and get your heart rate up, it all counts! You can even add strength training to your routine two to three times per week for muscle gain. It is recommended you give yourself a rest day in between your workouts, and consider incorporating a stretching day as well as weight-training into your daily practice for optimal results!

Eat Well

This does not have to be all spinach and broccoli, or that you have to sacrifice bacon, cupcakes, and alcohol forever. On the contrary, you can simply limit the amount of sugar and alcohol you consume. If you struggle with anxiety or a hormonal imbalance, consider limiting caffeine as well. Eating well doesn’t have to be complicated; just increase the amount of whole foods you eat, and add a generous amount of greens in whatever form you prefer to your diet and voilà! Within a short period of time you will feel the difference. 

Taking just a few minutes each day to incorporate some of these recommendations is a start to finding balance in the new year. These simple little steps can help you stay healthy, both physically and mentally. For more recommendations or to get guidance on how to incorporate easy changes into your daily routine, contact Hampton Roads Orthopaedics Spine and Sports Medicine for an appointment. We are always happy to help!