When we look at the underlying causes of illnesses and diseases that affect us we find factors like weight, blood pressure, and stress levels contribute to their development or worsening. This is why it is important that we do all that we can to keep ourselves and those closest to us healthy. Making healthy choices can be easier when we are not faced with making them alone. So, this month we encourage you to choose healthier options to support better mental, physical, emotional, or spiritual health. We have a few suggestions to help you get started and hope that you will invite your family to join you on this journey.
Get Active. Did you know that some of the benefits of being physically active are clear thinking, improved sleep, and having more energy? It’s true. The American Heart Association (AHA) recommends that adults get at least 150 minutes of physical activity each week. Reaching 150 minutes could be as simple as exercising 30 minutes a day 5 times per week. Physical activity includes high or low intensity exercise (i.e., dancing, running, aerobics, jogging, walking, etc.). Feel free to break it up in the way that works best for your schedule and lifestyle. Children and adolescents (ages 6-17) are recommended to get at least 60 minutes of physical activity per day. Getting started doesn’t have to be complicated, you can simply begin by making intentional choices like sitting less, especially if you find yourself being mostly sedentary or going for short walks. For some, you may feel that you’re not ready for 150 minutes per week and that is okay, the goal is to start. Make it a family activity by setting some time aside a few times during the week where you can and take a short walk together following dinner.
Meal Prep. Planning meals can be helpful when it comes to preparing healthy meals. Planning a weekly menu gives you the chance to think about how to include more fruits and vegetables and less processed foods in your diet. It also helps you avoid impulse food shopping. Meal planning and prepping do not have to be complicated, there are many simple, yet healthy meal options. For example, adding fruit or salads are great ways to complete meals and make them healthier. The AHA provides some great resources to help you get started with meal prepping. Several of them are provided in the resource section of this post.
Everyone has a role to play. Families are in essence teams, everyone has a role and everyone can help. Encourage your family to work together as you move to create healthy habits. Kids can help around the house; it is a great way to get them moving and from behind screens. They can also help parents prepare healthy meals. Don’t be afraid to get them involved in the planning, shopping, and preparing meals. It equips them with great skills that will serve them for a lifetime as they begin to learn to make intentionally healthy choices.
Remember, your health journey is your own. It’s not about perfection; it’s about taking the steps and making the decision to keep taking them. For more information on how to build healthy habits for yourself and your family, check out some of the resources provided by the AHA. They have a wealth of information to help you get started and to encourage you to keep going.
Resources
- AHA Physical Activity Recommendations for Adults
- AHA Physical Activity Recommendations for Kids
- Meal planning
- Meal Preparation
- Healthy Snacks
- Shelf-Stable Foods
References
American Heart Association. February 2, 2024. 6 steps for the whole family to be healthy. Retrieved from: https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/6-simple-steps-for-the-whole-family-to-be-heart-healthy
Yale Health. Healthy habits for your family. Retrieved from: https://yalehealth.yale.edu/topic/healthy-habits-your-family
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