Education

Five Simple Ways to Improve Your Health Each Day

It’s not surprising that both Singaporean adults and children are spending more and more time in front of screens, taking away hours of what was once spent sleeping and exercising in years past (Straits Times 20211). After all, people have more digital access than ever before, thanks to smartphones and other technological advancements. In light of these changes, many are concerned about the long-term effects that prolonged screen time, lack of sleep, and minimal exercise can have on the human body. As we head into this new year, here are five simple things you can integrate into your daily routine to positively impact your health little by little.
Go to Sleep and Wake Up the Same Time Each Day (Singapore’s Child 20202)

Your sleep cycle is necessary for optimal functioning, so in order to do its job properly, your brain needs anywhere from seven to eight hours of sleep each night to reset. Research has also shown that those who go to sleep at the same time each night and wake up at the same time in the morning are healthier and have more orderly sleep. That means when you fall asleep, you will stay asleep throughout the night instead of waking up at all hours of the night.

Get Active for 30 Minutes Each Day (Health Xchange 20203)

Exercise is important, but that doesn’t mean it needs to be difficult to fit into your daily routine. By dedicating just 30 minutes a day to some sort of activity like a walk, bike ride, or time in the gym, you will not only increase your physical strength but also relieve and prevent stress from affecting you as regularly. It is always better to practice moderate exercise regularly as opposed to the occasional difficult workout.

Aim for Diversity and Color on Your Dinner Plate (Straits Times 20184)

If you find it difficult to practice healthy eating, start with an easy challenge of filling your plate with the most colorful foods you have in your home. It’s important to have a mix of each of the different food groups, such as whole grains, fruits and veggies, and protein-rich options. Get creative and try new recipes to keep things interesting and delicious!

Find a Creative Outlet to Exercise Your Brain (Time Out 20205)

It’s important to not only focus on your physical health, but also spend time stretching your brain’s muscles. Try your hand at a new hobby like painting or allocate time to pick up a book and read. Use the part of your brain that is often left unused in your day-to-day activities and encourage it to come alive in new ways.

Practice Mindfulness and Meditation (Singapore’s Child 20202)

Since chronic stress has been shown to affect nearly every part of our bodies (even making us more susceptible to heart attacks and strokes), it’s crucial to find ways to alleviate some of those stresses each day. Meditation is a strong tool shown to be life-changing for those who regularly practice it. While it can be a challenge to learn how to meditate initially, it has long-lasting effects that are worth the effort.

Incorporating some of these helpful tips into your daily routines can fundamentally change your life. Whether you choose to try one at a time or dive head-first into these health tips, being aware of the time you’re spending in front screens as opposed to the other activities in your life is important. Start small and build on your healthy changes as they become habitual. It might just change your entire life!

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Content Sources
1 - Tan, Cheryl (January 2021), Singapore launches 24-hour activity guideline to improve the health of children and teens, retrieved from Straits Times
https://www.straitstimes.com/singapore/singapore-launches-24-hour-activity-guideline-to-improve-the-health-of-children-and-youths
2 - Singapore’s Child (January 2020), 20 Ways To Improve Your Health In 2020, retrieved from Singapore’s Child
http://singaporeschild.com.sg/20-ways-to-improve-your-health-in-2020/
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