We live in a busier, more stressful world than ever, where many of us spend hours on end sitting, typing, and staring at one screen or another. As a result, building a healthier life can seem intimidating, but it doesn’t need to be. Here are three changes you can make that guarantee improvements in just 30 days.
Running
That word is enough to strike fear into the hearts of some readers and make others click away altogether, and, to be frank, part of me wouldn’t blame them. Before I started running, I was sick and tired of hearing (what I perceived to be) sanctimonious, self-aggrandising chatter from enthusiastic pavement athletes.
But now, as a runner, I take it all back. If you’re reading this article because you’re looking for a lightning bolt of motivation to strike and inspire some positive change in your life, then I firmly believe that going for a run twice per week is one of the easiest changes you can make.
Here are some reasons why:
- Health: This might seem obvious, but yes – running is good for you. It improves heart efficiency and circulation, builds your muscles, and burns calories, plain and simple. It reduces the risk of heart disease, a stroke, and high blood pressure.
- Anxiety: It’s a meditative activity that clears the mind and helps to manage anxiety, giving you space and time to think. I’ve heard it said before that one of the best treatments for anxiety is action, and running is action at its purest.
- Mental strength: If you can run consistently and stick to a pattern, whether it’s daily or weekly, you’ll build up your discipline and mental fortitude that can spread to other areas of your life.
Everything else aside, with so many of us working inside – often at a desk – all day, every day, going outside and getting some miles under your feet is just a good feeling. You don’t need to aim for a personal best or even jog to feel the mental and physical benefits. If you have one evening free, give it a try.
Read: The Role of Lifestyle Changes in Myopia Control and Management
Upgrade Your Morning Routine
Don’t worry, you don’t need to set your alarm for 5 am. Refreshing your morning routine to better support your health and wellbeing will help you start every day on the right foot and improve your long-term health.
First things first, don’t pick up your phone right away. Give it 15 minutes. You can do that, right?
In the meantime, wake up your body with a five-minute stretch. Try a forward fold with ragdoll arms to decompress your spine, while releasing your lower back and hamstrings. As you stretch, consider your intention for the day ahead and what a successful day would look like.
After that, fetch yourself a large glass of water and make some breakfast. From personal experience, I’d recommend a good bowl of oats and fruit: it’s a balanced meal, full of protein, fibre, and slow-release carbs that will keep you feeling fuller for longer. If that isn’t to your taste, you could try an omelette or a homemade protein smoothie.
If possible, allow some natural light to shine onto your breakfast table while you eat, as sunlight has been proven to lower your sleep hormone (melatonin) while increasing your alert hormone (cortisol).
Once you’re fed and watered, get ready for the day. If you haven’t showered the night before, take a warm shower to relax stiff muscles or joints, or take a cold shower if you’re a little more hardcore and want to prioritise alertness instead.
All in all, this simple morning routine takes about 30-40 minutes, so it’ll likely fit into your daily life without taking away any sleep. But if you have any more time to spare, you could always fit in a short run.
Sleep (Properly)
I’ve had friends call me an ‘old man’ because I’m in bed by 10 pm every night, but I wear that moniker as a badge of honour. Because while I’m stepping out of bed the next day, they’re dragging themselves – and they aren’t alone. According to Berenden Health, 68% of the UK populace are failing ot reach the recommended 7-9 hours of sleep per day. If you’re one of these people, here’s how you can make improvements.
Simply being consistent goes a long way. Waking up and going to sleep at the same time every day – yes, that includes weekends – will help to regulate your circadian rhythm and make falling asleep much easier. Likewise, (as impossible as it might seem) cutting off your screen time around an hour before sleep will help your eyes to adjust to the darkness and relax more quickly.
During the day, consider how you can optimise your food and caffeine intake to promote healthy sleep. Avoid caffeine after 2 pm for the best results, and eat dinner 2-3 hours before you hit the hay to ensure digestion is complete and minimise the risk of reflux.
Closing Thoughts
Positive improvements in life come with time, consistency, and commitment. Though the tips I’ve mentioned above might not seem mind-blowing, they deliver results quickly. The only things that can be quicker are quitting drugs, alcohol, and smoking, which typically require professional help or alternatives. But small, consistent choices compound over time – even if it’s just simple actions, like eating a better breakfast, getting an extra hour of sleep, or going for a ten-minute run. With every action you take, large or small, you’re investing in a stronger, healthier, and more fulfilled version of yourself.
Author’s Bio:
Drawing on his own journey of recovering from serious illness, Damien Woods brings a deeply personal passion for wellbeing to his writing. Previous articles include the health benefits of Nicopods and the best fibre sources to improve gut health.
