2024 Live Well Challenge Week 0 Resource: Think Well
Incorporating healthy habits into your daily routine is crucial for overall well-being. The LIVE WELL weekly tracker is designed to keep you accountable for habits that enhance physical, mental, and emotional health. Here’s a quick guide to maximising its benefits.
Start By Identify Your Habits
Before tracking, decide what each habit looks like for you. Choose activities that are realistic and fit your lifestyle. Each day, tick off your achievements, noting what’s working and what needs adjustment.
Think Well: Prioritise Mental Health
- Meditate: Enhance mental clarity, reduce stress, and regulate emotions through practices like mindfulness, gratitude journaling, or breathing exercises.
- Learn: Keep your brain active with activities such as reading, taking courses, or learning new skills. This improves cognitive function and adaptability.
- Connect: Strengthen emotional support and broaden perspectives by joining community groups or spending time with friends and family.
Move Well: Build Physical Health
- Cardio: Boost heart health and stamina with activities like walking, cycling, or swimming.
- Strength: Improve muscle power and joint support through weight training or resistance exercises.
- Mobility: Maintain flexibility and prevent injuries with yoga or stretching routines.
Eat Well: Nourish Your Body
- Protein: Support muscle repair and growth with lean meats, tofu, or legumes and other sources of protein.
- Vegetables and Fibre: Incorporate five servings of vegetables daily for essential nutrients and gut health. Aim for a variety throughout the week. For fibre, include whole grains (oats, brown rice), fruits (apples, berries), vegetables (broccoli, peas), legumes (beans, lentils), and seeds (chia, flax).
- Avoid Processed Foods: Opt for whole, unprocessed foods to improve energy levels, digestion and long-term health.
Feel Well: Balance Physical and Mental Health
- Hydrate: Maintain energy and cognitive function by drinking water and herbal teas throughout the day.
- Sleep: Aim for 7-8 hours of quality sleep to support mental health, cognitive function, and physical recovery.
- Self-care: Engage in activities that recharge you, such as nature walks, hobbies, or relaxation techniques.
Make It Work for You
The LIVE WELL tracker keeps you focused and accountable. Each day, tick off your chosen habits to track your progress. Adjust as needed to create a sustainable, balanced lifestyle. Remember, small daily actions lead to long-term success.
Start integrating these practices and use the LIVE WELL tracker to see improvements in your overall health and happiness!
