Boost your physical health this spring with 7 healthy habits

SALT LAKE CITY — Are you thinking about starting some new habits to improve your physical health this spring? Here are some that can help you get started on that journey.

1. Get moving more

“For physical health, exercise is super important. And I’m not expecting everyone to go out and run a marathon but as the weather gets nicer, just moving your body more, walking, being outside,” said Dr. Aaron Hunt, a health and wellness specialist with Utah State University Extension.

It doesn’t have to be as long as 30 minutes to an hour. Even getting just 10 to 15 minutes of exercise a day can boost your health. Plus, it can help you avoid your devices.

2. Prioritize protein

Protein is extremely important for muscle mass, which can be harder to build and sustain as we get older. Hunt pointed out that if our muscle mass continues to decrease, it increases our risk of injuries.

Eating protein can also make you feel fuller while taking in fewer calories, Hunt said, which can be beneficial if you’re trying to lose weight.

3. Avoid processed foods

“In the United States, we eat far too many processed or ultra-processed foods,” Hunt said.

As a result, there’s a bigger need to incorporate more whole foods, fruits, vegetables, and lean meats. You can start by picking out what you enjoy eating from those categories and including them in your diet.

“If you really start doing that more, you’ll get more vitamins, more minerals, more fiber, which is very important to your digestive system and the microbiome,” Hunt said.

4. Incorporate more fiber

Hunt defined fiber as the substance found in fruits, vegetables, and whole grains that our body can’t digest but the bacteria in our digestive system like to eat. Bacteria is important to our health because it improves our mental health and helps our immune system.

And, like protein, fiber can make you feel fuller by eating fewer calories.

5. Plan out your meals

“We’re all so busy. It can be very beneficial if you plan out your meals for the week,” Hunt said.

This not only helps prevent us from consuming lots of fast food, but it also pushes us to eat healthier, homemade food.

6. Take movement breaks

This can be hard if you’re sitting at a desk working for the majority of your day, but one idea Hunt suggested was walking up and down the stairs. This can get your body moving and your blood flowing, and it gives your back a break from being hunched over.

“Technology is amazing, and if you have one of these wearable devices, it can help you track your steps. And everyone kind of says 10,000 steps a day, which isn’t realistic for all of us, but you can make your own goals,” Hunt said.

Wearable devices can also help you track other health-related data, such as your sleep and heart rate variability. However, Hunt advised not to let the data stress you out.

“If you set goals … give yourself a reward when you meet those goals. Share those goals with your friends (and) family so that you have some accountability. That can be great to motivate you to actually start incorporating some of these changes.”

7. Declutter

Our minds can feel chaotic sometimes, and having less clutter can help reduce some of that stress. Hunt said that taking some time to organize your desk or clean your room can provide stability to your mind.

“Never stop”

Many people tend to give up if they miss a day or two of completing their healthy habits.

“Give yourself some grace. If you miss two days (or) five days, just don’t stop … It’s never too late or too early to make big changes in your life,” Hunt said.

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