What is the Best Way to Stay Healthy?

How to Stay Healthy and Happy

Getting and staying healthy doesn't have to be hard. In fact, I think we overthink staying healthy because we are slammed with so much information in our modern day world of social media feeds and computer screens. There are some simple ways to take care of your body and mind and if you're like me, you want a decluttered life full of love and connected experiences. These tips work for women of all ages, and they're easy to fit into your busy life.

Moving Your Body

Moving every day helps your heart, muscles, and mood. You don't need fancy equipment or hours at the gym. When I broke my foot last December and had to stay put on the couch for two months, I really worried about not being able to exercise. When it was time to start moving around again, I stayed with the tried and true basics.

Take a walk: Just 30 minutes of walking, 5 days a week, is enough to help your heart. You can break this into three 10-minute walks if that's easier. During my recovery, I couldn't walk, so I purchased a very basic exercise bike with handles to move my arms and pedals for my feet. As I relearn how to walk, both the bike and putting one foot in front of the other has been a lifesaver. Moving is life, it just doesn't have to be some elaborate ritual. Just walk or better yet, dance to your favorite music.
Build strength: Lifting light weights or doing push-ups against the wall helps keep your muscles strong. Try to do this twice a week. Lately, I've been using light 3 lbs. weights and exercise bands. Using your own body weight or light weights will help support your body. Start with light weights under 5 lbs. and build up from there. There's no shortage of Youtube exercise videos to watch on strength training. Start slow and steady. Consistency is the key.
Stretch: Gentle stretching helps you stay flexible and prevents falls. Try simple stretches while watching TV. If you're like me, you get distracted by the next shiny object and forget to stretch.
Move throughout the day: Stand up during phone calls, take the stairs when you can, or dance while cooking dinner. Every bit of movement counts! When I'm working and sitting, I try to get up every 20 minutes for at least 20 seconds and move my arms around. Use a standing desk at work if you have one and alternate standing and sitting.

The best exercise is one you'll actually do. Pick activities you enjoy so you'll stick with them.

Eating Well

Food is your body's fuel. What you eat affects how you feel each day:

Fill half your plate with colorful fruits and veggies or blend a smoothie: They're packed with vitamins your body needs. If you're like me, you're busy so making smoothies is the best way to get nutrition and flavor. One of my favorite smoothies is 1/4 cup frozen organic spinach or baby kale, 1/2 cup frozen wild organic blueberries, 1 date without the pit, 1 TBS chia seeds, 2 scoops plain protein powder, and sometimes 1/4 of a banana plus water to the top of the contents and blend. If it comes out like a smoothie bowl, eat it with a spoon or add more water. Just one of these a day helps hit your nutrition goals.
Choose whole foods: Foods that look like they came from nature are usually better than packaged foods with long ingredient lists. I'm not self disciplined enough to just eat whole foods but I do choose them about 80% of the time. I like protein bars on the go and eat them as a replacement for candy bars.
Drink plenty of water: Keep a water bottle handy and sip throughout the day. If plain water is boring, add lemon or cucumber slices or a water flavoring. I love plain water and I recommend using a water filter.
Eat slowly and stop when satisfied: It can take about 20 minutes for your brain to get the message that your stomach. Eating habits do make the difference in how your body processes food. If you're starving and eat too quickly, chances are you're going to over eat. My grandmother taught me to chew my food before swallowing. She had stomach issues when she was young and her doctor said chew your meat 40 times before swallowing.

You don't have to be perfect! Aim to eat healthy foods most of the time, but leave room for treats too.

Getting Good Sleep

Sleep helps your body heal and your brain work well. Most women need 7-9 hours each night:

Go to bed and wake up at the same time each day: This helps your body know when to sleep. This has been easier after breaking my foot. I got a smart watch and tracked my sleep for 4 weeks. Before I started tracking it I had no idea whether I was getting proper sleep. After tracking it, I was able to improve my sleep by making sure I got a good 7 plus hours. The tracker showed my sleep improving from good to excellent and it has made a difference how I think about sleep.
Make your bedroom cool, dark, and quiet: Use earplugs or a fan if needed. I have a heating pad when it gets too cold and keep the room around 67 degrees at night. Buying a sleep mask was another great investment into helping me sleep better.
Turn off screens an hour before bed: The blue light from phones and TVs can make it harder to fall asleep. I spend a lot of time at the computer or on my phone so this one requires self discipline.
Create a bedtime routine: Maybe take a warm bath, read a book, or do gentle stretches to tell your body it's time to wind down.

If you have trouble sleeping, talk to your doctor. Sleep problems can be fixed!

Taking Care of Your Mind

Your mental health is just as important as your physical health:

Take breaks from the news and social media: Too much bad news can make anyone feel stressed. A lot of what is put out there is just clickbait.
Practice deep breathing: When you feel stressed, take 5 slow, deep breaths. Breathe in through your nose and out through your mouth. Deep breathing has so many great benefits and is simple and easy to do. You can find Breathwork videos online to guide and help you.
Spend time in nature: Even 15 minutes in a park or garden or backyard can lower stress.
Do things you enjoy: Make time for hobbies, whether it's reading, gardening, painting, or anything else that makes you happy.
Write down three good things each day: This helps train your brain to notice the positive. What you focus on expands, so focus on gratitude and peace.

It's normal to feel sad or worried sometimes. But if these feelings last for weeks, talk to your doctor.

Staying Connected

Friends and family are good for your health:

Make time for people who make you feel good: Even a quick phone call can boost your mood.
Join a club or class: Meeting people who share your interests creates new friendships.
Volunteer: Helping others is one of the best ways to feel happier.
Connect with neighbors: A friendly wave or short chat builds community.

Quality matters more than quantity. A few close friends you can count on are better than many casual connections.

Working with Your Doctor

Regular check-ups can catch problems early:

Get recommended screenings: Ask your doctor which tests you need based on your age and health history.
Make a list of questions before appointments: This helps you remember what to ask.
Take medications as directed: If you're having side effects, tell your doctor rather than just stopping the medicine.
Be honest with your healthcare team: The more they know about your symptoms and habits, the better they can help you.

Your doctor is your partner in health. Don't be afraid to speak up or ask questions.

Making Healthy Habits Stick

Changing habits takes time. These tips make it easier:

Start small: Begin with one small change, like taking a 10-minute walk after dinner.
Make it easy: Put your walking shoes by the door. Keep healthy snacks at eye level in the fridge.
Track your progress: Use a calendar to mark the days you stick to your new habit.
Find a buddy: Everything is easier with a friend who shares your goals.
Be kind to yourself when you slip up: Nobody's perfect. If you miss a day of exercise or eat too many cookies, just get back on track tomorrow.

The best health plan is one you can follow for life.

Remember This

Good health isn't about looking perfect or following strict rules. It's about making small, daily choices that help you feel your best.

Start with one or two changes and once those become habits, add more. Over time, these small steps add up to big improvements in how you look and feel.

You deserve to feel good in your body and mind at every age!