Make the Most of Self-Improvement Month
The summer is almost officially over, and as we approach cooler temperatures, many of us naturally feel a bit more comfortable outside—exercising, playing sports, hiking, or just enjoying the fresh air. This leads us to one very important topic: self-care. While it’s crucial to care for those around us, we can’t do that well if we don’t take care of our own physical and mental health. And because September is Self-Improvement Month, it’s a perfect reminder to focus on ourselves. According to Covenant Health, September is “a time to improve yourself, set new goals, and eliminate the negative things in your life that are holding you back.”
We all have things about our mental and physical health that we want to change or improve, and now is a great time to start. Keep in mind that your physical and mental health are dependent on each other; improving one often improves the other.
Because at Performance Inspired we care about both your physical and mental health, we have come up with 12 things you can do this month to improve them. Check them out and try them all!
1. Exercise regularly
It may seem difficult to take time to go for a walk, a jog, to hit the gym, or to play a sport when you have family and work responsibilities. But when you keep in mind that there are many ways to exercise throughout the day, you can get creative. Maybe you wake up 15 minutes earlier and go for a walk. Maybe you walk at lunch. Maybe you do squats at work, take the stairs, and walk the halls of your office every hour or so. Maybe while the kids are at baseball practice you walk around the perimeter of the field. Or maybe you do all of these things. Never pass up an opportunity to get your body moving!
2. Drink plenty of water
Staying hydrated is vital to your health. Sip water throughout the day. Most people need at least half their body weight in ounces. How much you need depends on many factors, including weight, exercise level and intensity, time of year, and any underlying conditions. At PI, we make drinking water easy with our awesome 77 oz. water jug; it’s large so you don’t have to keep refilling it. And it’s easy to carry. If you want more than just plain water, try our delicious protein water; it comes in four flavors.
3. Eat more fruits and vegetables
The Centers for Disease Control found that 90% of Americans don’t get the recommended daily amount of fruits and veggies. Filled with vitamins and nutrients, these delicious foods come in all shapes, sizes, colors, and flavors. Continually try different ones until you find some you like. Then keep a plentiful stock of them in your fridge or on your counter. Snack on them instead of junk food.
4. Get 7–9 hours of sleep each night
Did you know that there’s such a thing as “revenge bedtime procrastination”? According to WebMD, this “means you get ‘revenge’ for your busy daytime schedule by fitting in leisure time at the expense of shut-eye.” I know people who do this. In fact, I often do it myself. The downside is that this could lead to “slower thinking, less attention, worse memory, faulty decision making, stress, anxiety, and feeling irritated.” Prioritizing sleep is not laziness; it’s just plain good sense.
5. Spend time outdoors
We all need fresh air and sunshine. Get outside and take time to let the sun shine on your face. Breathe in the fresh air. And if you’re spending more than 15-20 minutes outside, don’t forget the sunblock.
6. See a doctor if you’ve been putting it off
We take our kids and our loved ones to the doctor for checkups, but we often hesitate to take ourselves. See your doctor regularly, and don’t be afraid to talk about anything that’s been bothering you or anything that’s been hurting—physically or mentally.
7. Limit screen time
Some screen time is necessary for work or for communicating, but too much is unhealthy. Put down the phone, do something fun, exercise, or just read a book.
8. Add strength training to your exercise regimen
As we age, our muscles and bones start to lose mass, so we need to add strength training to our weekly regimen. According to UCLA Health, “resistance training supports bone and muscle health, leading to better daily function and a longer life.” To keep your bones from becoming brittle and weak, read our blog and learn about ways to add some bone-strengthening exercises to your daily routine.
9. Limit alcohol consumption
While it may help you unwind, alcohol can also keep you from sleeping well, it serves as a depressant, and it’s full of empty calories. The Mayo Clinic explains that any alcohol consumption carries a risk, but it suggests that, if you do drink, limit consumption to one drink a day. To see glass sizes, visit the Mayo Clinic site.
10. Spend more time with supportive friends and family
It’s a proven fact that spending time with those who love and care about us boosts our moods, but did you know that it also reduces stress, slows cognitive decline, and lowers the risk for some chronic diseases? Find your people and spend time with them regularly.
11. Start a hobby
Have you always wanted to pick up an instrument, begin painting, crochet a blanket, or start woodworking? If so, now is a great time to start. Or maybe you had started and got too busy to continue. Begin again! Spending time working on a hobby boosts your mood and increases your happiness and well-being.
12. Limit highly processed foods
These foods may taste good, but they are not good for us. In fact, the Siteman Cancer Center explains that “eating higher amounts of ultra-processed foods is associated with a higher risk of several serious conditions, including obesity, diabetes, heart disease, stroke, poor sleep, poor mental health—including anxiety and depression—and premature death.” If you eat a lot of processed foods, make changes one step at a time. Look for healthy meal recipes so you don’t feel tempted to eat out. Eat nutrient-rich foods, lean meat, and healthy fats. Throw away the soda and drink water. Soon, you will find that eating healthier is easier and you feel better.
As we navigate September, remember to take care of yourself. You are worth it, and you deserve it!
