Physical self-care

Regular exercise strengthens your heart, lungs, and muscles, while lowering risk for chronic illness. Moving throughout the day gives your mental health a boost.

Getting started with exercise

Aim to get moderate exercise for at least 30 minutes most days. Start slowly and base the intensity of your exercise on how you feel. You should be breathing a little harder but still be able to carry on a conversation.
If you are new to exercise, talk with your doctor first.

Getting started is the hardest part. Keep these tips in mind to help you get moving:

• Choose activities you enjoy.
• Spend time outdoors.
• Take time to stretch.
• Invite a friend or family member to join you.
• Set small daily goals.
• Track your progress and celebrate your wins.

Resources

Eating a healthy, well balanced, and nutrient-rich diet is one of the best things you can do for your body and your brain. Set positive food goals and focus on healthy foods you’re adding to your diet.

• Eat more fruits and vegetables. Aim for two cups of fruit and two to three cups of vegetables per day.
• Eat more healthy fats. Incorporate poly/monounsaturated fats (nuts, seeds, olives, avocados, olive oil, fish).
• Incorporate healthy proteins. Protein leaves you feeling fuller longer and helps to stave off cravings later in the day.
• Eat more whole grains. Add more whole-grain foods until at least half your grains are whole.
• Stay hydrated. Unless your doctor says otherwise, aim for six to eight glasses of water per day.

Getting started with eating healthy

As you begin to make changes to your diet, consider these tips and tricks:

• Make small healthy changes daily. Focus on simple changes. Consistency is what matters most.
• Keep a food journal. Gain insight into what you’re eating and how different foods make you feel.
• Eat mindfully. Eat slowly, paying attention to your hunger and fullness and how your food smells and tastes.
• Take care of YOU. Enjoy the food you’re eating and don’t be too hard on yourself.

Resources

Getting consistent, quality sleep is an essential function of the body and affects every system from your cognitive function to immune health.

Adults should aim for seven to nine hours of quality sleep each night. With a few adjustments to your environment and habits, you can get better sleep and improve your well-being.

Resources