Take Charge of Your Health - 29 Day Leap Year Challenge
“ Take a leap of faith and start this wondrous new year by believing.”
For as long as we can remember February and Hearts have been synonymous. Shoe boxes decorated and filled with Valentines recall simpler times and life when school yard games during recess were the exercise of the moment and candy hearts were savored as much for their messages as for their sugar content. While childhood has its own challenges, with adulthood comes an increased awareness of the issues that confront us as we assume responsibility for our children, aging parents, and the overall health and welfare of ourselves as well as our families.
Knowing how fragile life can be, we found the 21-Day Challenge from the American Heart Association to be a relatively trouble-free way to give ourselves some love this February, and then, we decided why not make a month of it and take advantage of leap year to offer 29 suggestions for you to consider! Perhaps we can even try it together…
Day 1: Begin each day with a morning stretch and a moment of thankfulness.
Day 2: Know your important numbers: Blood pressure, cholesterol, weight.
Day 3: Get 7 to 9 hours of sleep a night.
Day 4: Try hitting your maximum health heart rate for a couple of minutes (subtract your age from 220).
Day 5: Eat colorful veggies and vary your nutrient spectrum.
Day 6: Reduce your stress by tackling big problems one step at a time, “bird by bird” as Annie Lamott would say.
Day 7: Play tag, jump rope, get active with a friend, a child, or family member.
Day 8: Keep a food diary to better understand what you are eating and when.
Day 9: Set a quit day for smoking, vaping, minimizing alcohol intake and eat a healthy snack instead.
Day 10: Walk or jog in place, do yoga, or lift weights while watching TV.
Day 11: Buy one heart healthy food while grocery shopping.
Day 12: Boost your endorphins by doing something fun, cuddle a puppy, a child, smile at a stranger, donate clothes you never wear.
Day 13: Recommend active toys to children i.e. select bikes or balls over video games.
Day 14: Pause between bites of food, savor and appreciate those people that helped bring it to you.
Day 15: Don’t dwell on past mistakes. Forgive yourself, learn from the experience, and move on.
Day 16: Walk 15 minutes a day and keep moving even in cold weather. Pause, look, and appreciate what is around you.
Day 17: Limit the fat content of your meat intake by choosing leaner cuts.
Day 18: Chill out while driving – listen to music or an inspirational podcast – don't let other drivers get to you.
Day 19: Build your nutrition IQ by finding healthy labels.
Day 20: Swap out at least one unhealthy snack for a healthy one.
Day 21: Schedule physical activity on your calendar and treat it like a critical appointment.
Day 22: Schedule an appointment you have been neglecting: an eye exam, dental exam, mammogram, annual physical.
Day 23: Sit and meditate, breathing in and out slowly, calming yourself and clearing your mind of negative or worrying thoughts.
Day 24: Invite a friend to take a walk, admire the scenery, be open about what is happening in your life.
Day 25: Indulge yourself with a relaxing event: a healing touch session, a massage, a pedicure.
Day 26: Call a friend you have not spoken with in a while and savor the relationship.
Day 27: Do something creative, write, draw, paint, practice an instrument, visit a museum.
Day 28: Schedule a time to volunteer in your community.
Day 29: Buy or make a meal for a homeless person.
See how it feels and let us know how it goes! As always, join us on the Health-E³ website blog page. We look forward to hearing you thoughts and experiences. Feel free to ask questions about anything on the website or suggest ideas for additional helpful information. And remember, it's up to you to Take Charge of Your Health.