7 Wellness Goals You Should Make This Fall
Now that the summer days are coming to an end, you may be thinking its time to reign in the bad eating habits and lose the extra pounds you put on. But before you start jumping on another quick weight loss plan, consider a different approach to getting back to a healthier state. My suggestion? Here are seven wellness goals you should make this Fall to feel healthy and well again.
Simple to follow, you’ll find you can easily add one or two of these into your daily routine. Doing so can help you feel happier, healthier, and more energized. Remember, it can take thirty to sixty days to create a new habit, so practice them every day so that they start to feel natural and become a part of your normal day.
One final tip before we get to the list, grab a pen and paper, or pull out your journal. Write down how you're feeling now and how you want to feel in a month or two. Then periodically check-in and note any changes. Doing so can help you reinforce your desired wellness goals and keep them top of mind so that they don't become one of those habits that dies out after just a couple of weeks.
Now, let’s get to the list of four wellness goals you should adopt this Fall.
As we enter the Fall, many start to become less active. Cooler temps and fewer outdoor activities might be the culprit. For families with kids, it could be the transition the start of school entails. Whatever the reason, it’s still essential to get in regular movement to keep you healthy and mobile.
This doesn’t have to mean a return to daily 2-hour long sweat fests at the gym. It can simply be to make a point of getting more steps into your day. An ideal goal to strive for is 10,000 steps a day. Not too much, and not too little, but it’ll get you moving more throughout the day.
Track your steps on your phone with free apps like Charity Miles or Google Fit. Or pick up an activity tracker like Fitbit or Garmin’s Vivoactive. Then grab those shoes and start walking!
This may seem like a no-brainer, however, when you're busy, it's easy to let exercise fall by the wayside. And in the summer, with all the opportunities for fun in the sun and outdoor activities, your workouts may not be at the top of your priorities list. This can make it hard to get back to a regular exercise routine.
But Fall is the perfect time to start fresh and pick up where you left off. To make sure you set aside time to exercise daily, pre-schedule your workouts. Pick a time each day of the week when you can commit to a fitness class, a jog, or an at-home workout, and add it to your calendar.
Think of it as a planned exercise appointment. When you have a set time marked off on your calendar, you're less likely to forget it. And you're more likely to achieve success with your fitness and wellness goals.
What's the first thing you usually drink in the morning? Coffee or tea? Or maybe an energy drink? This Fall make a switch and start your day with a big glass of water. It can help get your metabolism going and clear your body of toxins. And, throughout the night, your body gets dehydrated, so making a habit of drinking a refreshing glass of water as soon as you get up can ensure you're rehydrated.
You can keep a glass of water on your bedside table ready for you to drink as soon as you wake or keep a glass in the fridge if you like having a nice cold glass to kickstart your day. Add a few slices of lemon for additional health benefits and to add natural flavor to your drink. When you make a glass of water in the morning a daily habit, you’ll soon reap the benefits of better energy, skin, and mental clarity.
I know, I know, when you have a busy morning, it's much easier to grab a muffin or have a quick bowl of cereal. But starting the day with a nutritious and filling breakfast can better help you power through a hectic or packed schedule. One of the best ways to ensure you have a healthy meal is to prepare your own breakfast.
Now, this doesn't have to mean you have to make a smorgasbord of breakfast foods. Follow the phrase "keep it simple silly" and consider easy options like overnight oats, chia seed pudding, or a smoothie. And bonus, these are all easy to take with you if you're on the go. To make it even easier for you, buy the ingredients in advance and make a batch over the weekend of the night before.
Hopefully, over the summer you were able to take advantage of the plethora of seasonal fruits and vegetables. If not, the Fall is as good a time as ever to do so. And what better way to do it than to incorporate more greens on your plate by aiming to always include something green in your meals.
There are plenty of seasonal greens you can turn to. Dark leafy greens are especially helpful for energy, vision, and healthier skin. Kale is a popular option, and turnip greens are also a tasty vegetable to add to your plate. For a quick side, prepare a large enough bowl of kale salad over the weekend that will last several meals. Or whip up a large batch of sautéed turnip greens, a perfect addition for a healthier dinner.
Aromatherapy has been around for thousands of years. Ancient cultures worldwide were known to use natural substances such as plant oils, balms, and resins for their psychological and physical benefits.
One benefit of aromatherapy is it can help with stress management. Essential oils are the natural compounds inside plants. Oils like chamomile, eucalyptus, and lavender have calming effects that can provide relief from anxiety. You can add a few drops to a spray bottle of water and spritz it onto your hands or in the air. Or add the oil to a diffuser to help bring you a feeling of peace and calm.
Essential oils are readily available online or at your local health foods store, but it’s a good idea to check with your physician or a wellness coach for recommendations.
Setting aside time to meet with your physician for an annual check-up is key to good health. They can help answer questions you may have about chronic pain or other ailments you’ve been dealing with. Or maybe it's time to check in with a therapist or other healthcare professional.
A nutritionist is another pro who can help you move forward in reaching optimal wellbeing and can be your ally and cheerleader as you adopt the wellness goals above. You can see me in person in Des Moines or virtually, or Abbi and Jess at the NJ location.
A New Sense of Wellbeing
Being healthy and feeling well doesn’t have to be complicated. Adding even the smallest goals this Fall and turning them to habits can help. Pick and choose one or two of these wellness goals that best suits your needs and do them regularly. As they become part of your daily rituals, you can benefit from a new sense of wellbeing you’ve never imagined.
Now, tell me, what are your wellness goals for the season?
Be Well & Thrive!
With Love & In Health,
Sarah Outlaw, MH, MSACN
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