HealthyLife Articles

Tag: routine

Sleep Tips

Sleep Well

Nothing makes you feel better than a good night’s sleep.

* Do physical exercise daily.

* Follow a regular daily schedule for meals and snacks.

* Don’t have more than 1 alcoholic drink with or after dinner. Avoid large meals near bedtime.

* Plan to wake up about the same time everyday. Avoid long naps during the day.

* Get sunlight everyday, especially in the afternoon.

* Dim the lights in the house an hour or two before going to bed.

* Follow a bedtime routine. Keep your bedroom dark, quiet, and comfortable.

* Limit caffeine. Do not have any for 6 hours before bedtime.

© American Institute for Preventive Medicine

January 23, 2026
Mindfulness In Daily Life

SUCCESS OVER STRESS

Mindfulness is the practice of being present in the moment without judgment. When you are mindful, you focus on what is happening right in front of you without worrying about the past or future. This helps you experience life to its fullest. Try these tips to be more mindful in your daily life.

Learn to pause

Take time to pause and observe. When you pause, it is a chance to mindfully reflect on what is happening. Instead of rushing through life, you can truly experience the moments that matter. These mindful reflections can help you answer:

* What matters most in this moment?

* What is the situation asking of me?

* Looking back in a year, how will I wish I had acted?

* Are my feelings in proportion to the situation?

Focus on what is in front of you

Cultivate the skill of giving your undivided attention to what is going on right now. Intentionally notice your surroundings and what you are feeling in the moment by connecting with your senses. Ask yourself:

* What do I hear?

* What do I see?

* What do I smell?

* What do I feel?

The more you practice focusing on the present, the easier it will become.

Practice mindful breathing

Focusing on your breath is a tangible way to increase mindfulness. Your breath only happens in the now. When you focus on breathing you can’t be anywhere but in the moment, connected to your body.

Mindful breathing trains your brain to stay connected and focused. Allow 5 minutes every day to be still and observe your breath.

* Close your eyes if you can.

* Let your breath become smooth and steady.

* Observe each inhale and exhale.

* Stay relaxed and unrushed.

If 5 minutes is too long to focus on your breath, start with one or two minutes and work your way up.

© American Institute for Preventive Medicine

January 23, 2026
Sleep Well, Be Well

Sleep Well

Poor sleep habits affect memory and mood. Adults need about seven to eight hours of sleep nightly to be at their best physically and mentally during waking hours.

Action Step: Set up a bedtime routine. Take a warm bath or shower. Choose your outfit for the next day. Brush and floss your teeth.

© American Institute for Preventive Medicine

January 23, 2026
Move Outside The Exercise Box

BE FIT

The more you move, the stronger your body will be and the better your heart, lungs, and other organs function. Any movement that gets your heart rate up counts as physical activity.

At home

* Walk the dog.

* Play a family game of catch or frisbee.

* Add in some squats or lunges while you work in the kitchen.

* Do some light bodyweight exercises while you watch TV.

At work

* Park farther away to get more walking time.

* Take the stairs.

* Set a timer for a five-minute movement break every 30 to 90 minutes.

* Walk at lunch or go up and down the stairs a few times.

The weekend

* Choose a hobby that gets you moving, like an outdoor activity.

* Plan social gatherings that include movements like hiking or active games.

* Put on some music and make chore time fun and full of movement.

* Go sightseeing or choose a family outing that includes a long walk or hike.

© American Institute for Preventive Medicine

January 23, 2026
Own Your Work From Home

WORK LIFE

Are you working from home or considering doing so? While working from home has advantages, it can also be a challenge. Set yourself up for success with these tips.

Talk with your supervisor.

Be sure you know what your supervisor wants you to get done each day. If you don’t know, ask.

Keep in touch with others.

Maintain contact with your peers, colleagues and/or customers. Check in with them often. Don’t allow yourself to “fall of the radar.”

Have a space for work.

A desk or table for your computer and papers is important. Don’t simply use a bed or couch.

© American Institute for Preventive Medicine

January 23, 2026
Simple Steps To A Great Work Day

WORK LIFE

Do you feel like you can’t concentrate or keep your energy up at work? A few simple fixes can make a huge difference in your energy and concentration levels all day long.

Pack a lunch and snacks the night before.Stay up a few extra minutes to do this at night. Chances are, you’ll be too rushed in the morning.

Set a water alarm.Dehydration can make you feel sluggish. Set a computer alarm that reminds you to drink throughout the day.

Skip the screens at night.Light from phones and TVs can keep you from getting quality sleep. Turn off screens two hours before bed to help your body relax and fall asleep.

Sources: National Institutes of Health, National Sleep Foundation

© American Institute for Preventive Medicine

January 23, 2026
Weekly Family Meetings

FAMILY LIFE

A weekly family meeting is a time to be together, check in, and address any issues that arise.

* Make the meeting fun: Plan a special dessert to enjoy. Create a relaxed mood with special lighting or comfy pillows.

* Have an agenda: While you don’t want the meeting to be too formal, you should have a schedule to keep you on task.

* Get everyone involved: Let people take turns leading discussions. Encourage input and prioritize creative problem-solving.

* Set a respectful tone: This is a good time to practice resolving conflict with respect and consideration.

* End on a good note: If a tough topic needed to be addressed, be sure to end with something positive. Talk about fun upcoming events or brainstorm vacation ideas.

© American Institute for Preventive Medicine

January 23, 2026
What Self-Care Means

SELF-CARE CORNER

Self-care at its most basic means taking time to do activities that improve your physical, mental, emotional, and spiritual health.

The goal of self-care is to invest in your well-being. While this can feel self-indulgent, good self-care habits help you enjoy life and care better for those around you. It’s a win-win for everyone.

How self-care evolved

The idea of self-care is not new. Throughout human history, people have always spent time caring for their physical needs. Finding food and shelter and preventing illness are fundamental forms of self-care.

However, more recently, self-care has expanded to include more than just physical health. The pressures of modern society and our expanding scientific understanding of how humans work demonstrate the need for self-care that provides for every aspect of being.

Investing time in your physical, mental, emotional, and spiritual health is true self-care.

Physical self-care

Physical self-care includes habits that keep you healthy and strong throughout your whole life. These include:

* Eat healthy, regular meals.

* Stay hydrated by drinking lots of water.

* Get at least 30 minutes of movement each day.

* Make 7-9 hours of sleep a priority.

* Get regular physicals and health screenings.

Mental self-care

Mental self-care means caring for your mental health by managing stress and improving resiliency. Examples are:

* Engage in relaxing activities.

* Listen to calming music or sounds.

* Take mental health/vacation days to unplug from work.

* Schedule time for yourself to do something you enjoy.

* Seek professional help to manage chronic stress.

Emotional self-care

Emotional self-care goes hand-in-hand with mental self-care but is focused on acknowledging and expressing how you feel. It can include:

* Acknowledge and express your feelings in healthy ways.

* Connect with supportive friends and family.

* Take a break from the news or social media.

* Keep a gratitude journal.

* Do a creative activity.

Spiritual self-care

Spiritual self-care means recognizing you are not the center of the universe and investing in connection with the world around you:

* Spend time in nature.

* Connect with a faith community.

* Pray or meditate.

* Volunteer for a cause you care about.

* Read inspirational literature.

© American Institute for Preventive Medicine

January 23, 2026
Benefits Of Walking

Fitness

Walking doesn’t make just your feet happy. It is good for your whole body!

* Great way to keep fit without risk of injury.

* Special equipment not needed.

* Burns calories. Builds stamina.

* Enhances muscle tone. Makes the heart stronger.

* Helps relieve stress and lifts your mood.

* Aids digestion and regularity.

* Enhances feelings of well-being.

* Lowers the risk of, and helps manage, diabetes, heart disease, high blood pressure, and osteoporosis.

© American Institute for Preventive Medicine

January 23, 2026
Choose An Exercise That Suits Your Body Type

Fitness

Exercise can do wonders to get rid of unwanted pounds and tone up flabby muscles. But it can’t turn a short, stocky person into a tall, willowy reed, or a slightly built person into a brawny bruiser. However, your body type may make you better suited to some activities than to others. Most people fall into one of three categories: endomorphs, mesomorphs, or ectomorphs, based on their overall build, distribution of body fat, muscle tone, and height. (Some people show characteristics of more than one type.)

Endomorphs may be described as:

* Chubby, round, or soft looking.

* Broader at the hips than at the shoulders.

* Small-boned.

* Not very muscular.

* Carrying a higher-than-average amount of body fat.

Endomorphs are poor candidates for jogging or any activity that calls for high impact with the ground. They’re good candidates for low-impact or nonimpact activities like biking, walking, or swimming, which minimize strain on the body frame.

Mesomorphs are usually described as:

* Big-boned, with a strong, muscular physique.

* Broad-shouldered, with a narrow waist.

* Rugged looking.

Mesomorphs are good candidates for walking, and short-distance running (like 5-kilometer races) but not marathons, martial arts, or sports requiring balance, power, and agility (like power lifting, tennis, or boardsailing).

Ectomorphs are usually described as:

* Tall, with a long, slender neck.

* Having narrow shoulders, chests, and hips.

* Relatively long limbed.

* Having small wrists and ankles.

* Having little body fat.

* Having difficulty developing powerful muscles.

Ectomorphs are poor candidates for swimming (since they have so little body fat for buoyancy) and sprinting. They’re good candidates for jogging, skipping rope, basketball, tennis and other racquet sports, and cross-country skiing.

© American Institute for Preventive Medicine

January 23, 2026