Health + Wellness | July 1
- Tinessa Johnsrud, HHP, CHNC, CWC
- Jul 1, 2024
- 3 min read
+MOVE+
Summer is a great time to take walks or hikes, especially outside in nature. Even if it’s just a stroll in your neighborhood to enjoy your neighbors yards and gardens. The sun is early to rise and late to set. Take advantage of the extended light.
If you haven’t been exercising, start out with a 5-10 minute easy walk, and add to it each day. Be sure to bring a water bottle for hydration and a protein snack. You never know when you decide to go on a longer excursion than intended.
I challenge you to walk at least 11 minutes a day. That equals over 75 minutes a week.
The latest Physical Activity Guidelines for Americans encourages 150 minutes of moderate-intensity physical activity, and two days of muscle strengthening a week.
So if you committed to 11 minutes of walking per day you have completed almost half of the suggestion.
Anything that gets your heart beating faster counts. Whatever gets you moving counts.
But what is "moderate intensity activity" really?
Try using the "talk test." If you are breathing harder than normal but can carry on a conversation, that would be moderate.
Physical activity not only gives you a healthier life but a longer life. It lowers your risk of diseases like type 2 diabetes and cancer. It also controls your blood pressure. And helps you stay at a healthy weight.
Check out this site that helps you create an activity planner based on your current lifestyle:
**** If walking for 5-10 minutes causes pain or shortness of breath schedule an appointment with your primary care physical immediately ****
+FEEL+
The University of New Hampshire defines Emotional Wellness as “being kind to yourself as you recognize and experience a wide range of emotions.”
Learn the signs of emotional wellness.
Check in. How are you really? What is your emotional state?
Explore this Mood Meter developed by the Yale Center for Emotional Intelligence and identify your current mood.
+THINK+
Sleep plays a very supportive role in our brains and mental wellness.
A Harvard Medical School research study has found a link between sleep and dementia. They found that “people 65 and older who slept less than five hours per night are twice as likely to develop dementia compared to those who slept 6 to 8 hours.”
How do we make sleep a priority?
Check out this quick read from the American Psychiatric Association.
+ACT+
July is Social Wellness Month!
Here is a list of ways to celebrate:
Spend quality time with family and friends
Reconnect with old friends
Get to know the people around you
Volunteer
Join a group or club
Take up a new hobby
Attend events
+PROVIDE+
Farmers Markets are in full swing this month. Have you been to a local farmers market? They are by far the best way to get the freshest local produce during the summer.
Where do I find a farmers market?
The Nourishing Home blog post
offers eight strategies for saving money at your farmers market:
shop with a list, a flexible one
look for seasonal foods
valued sit more than one if they are available
compare with grocery store sales
take it all in before purchasing
know your Clean 15 and Dirty Dozen
look for misfit deals
barter in quantity
When visiting a farmers market
bring cash
bring your own reusable bag or box
Arrive early or at the end
Recipe of the week:
Interested in Nordic Inspired seasonal foods? Sign up here.
+UNDERSTAND+
Podcast Spotlight
What Really Matters Everyday Spirituality
with Karen Wyatt
“Dr. Karen Wyatt shares the life wisdom she learned from her hospice patients as they faced their last days. Learn how to navigate life's challenges and become your best self in the process as Karen shares what she's learning from day to day on her own journey. You'll discover tools, practices, wisdom, and stories to help you figure out what really matters in your own life.”
Episode 47
What is the Meaning of Life
2/16/2022
In this episode Dr Wyatt presents the most common questions people “Google” about life.
She addresses “Why it's so important for us to remember that we can always find meaning in the midst of deepest suffering.”
And her own personal answer to the meaning of life: Love.
Dr Wyatt’s latest book:
As an Amazon Affiliate I earn from qualifying purchases.
Have a wonderful week and enjoy the Fourth of July safely.
Tinessa Johnsrud, HHP, CHNC, CWC
Traditional Wellness™ Consulting
****Information and resources shared are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition.****
Comments