Wow – 2020 was a challenging year, to say the least! You may be like so many who have had routines uprooted or pushed self-care to the back burner. With the arrival of the new year, so comes the hope of a fresh start and an opportunity to “reset”.
Unfortunately, 95% of health-related resolutions made in January don’t make it to February, and for a number of reasons. Here’s a few tips to help you reset for 2021 and make incremental progress toward your goals:
- Be Mindful. Mindfulness is being present in the moment and deliberately paying attention to thoughts and sensations without judgment. Regarding diet, mindful eating is being fully aware of the food you buy, prepare, and consume. Shift the focus from taste and convenience to the how and why of eating. By being present and truly paying attention to your food, you enhance the enjoyment of your meals, your relationship with food, and may be less likely to overindulge. And, practice mindfulness when you step off the path – acknowledge the slip, allow yourself some grace, and begin again.
- Take Time to Breathe. When you are feeling overwhelmed, certain changes happen to your body. You may tense up, your breath may become more shallow, and you may find it hard to concentrate. This response can also drive up stress levels and make it even harder to implement healthy changes. Take a few minutes to focus on deep breathing. Practice breathing in deeply and slowly so that your stomach extends as you inhale. Try breathing techniques such as Box Breathing, 4-7-8, or simply take some deep belly breaths. This can help redirect negative thoughts, relieve stress and help you feel more ready to take action.
- Keep it Moving. Movement is one of the best ways to get and stay healthy, helping build muscle, burn fat, support bone health and reduce your risk of many chronic diseases. Even better, the benefits of exercise aren’t just for your body. Exercise has been shown to alleviate stress, reduce depression and increase cognitive health. You don’t have to spend hours in a gym to reap the benefits, any amount counts. That means you can start small, with just a few minutes a day. You can even use household chores to get more movement in. The bottom line is this: whatever you are doing now, just do a little more!
- Get Support. Whether it be a family member, a friend, or a coworker, you will be more likely to stick with changes and enjoy yourself with support. Your support system doesn’t have to make the same changes you are, it could be someone to help keep you motivated and accountable.
If you are feeling overwhelmed and still aren’t sure where to start, let us help you! The Kemper team has developed a program to take you even deeper with these tips and give you group and 1:1 time with 3 experts focusing on nutrition, movement, stress, and sleep. Join us for the Mind and Body Reset – a 7-week journey to transform your thoughts, habits, and lifestyle with the guidance you need and the support you deserve.
To learn more and sign up for the Mind and Body Reset, visit kemperwellness.com. Register today and save $50 – offer ends 12/31! Use code SAVE50 at checkout.
