Practical Tips for Celebrating National Wellness Month All Year Long

August is National Wellness Month, giving people a reason to prioritize their health and wellness. We all need to be concerned about it, but we usually don't pay enough attention. Making it a priority can help improve one's well-being and may even add years to one's life.

"Many people know that their health matters, but they don’t do much to care for it until there’s an issue they have to face," explains Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “The good thing about practicing self-care is that it can help people avoid some health issues."

Practicing self-care is suitable for everyone and at every age. According to the National Council on Aging, self-care is engaging in activities and making choices that prioritize and improve physical and mental health. The main types of self-care include physical, emotional, cognitive, social, spiritual, and financial. People will likely have a better quality of life by taking steps to address some of these areas and proactively choosing things to do to help with wellness.

The key is to make wellness a part of daily life. Having a month that puts it in the spotlight is nice, but continuing the practices all year long will lead to considerable benefits. It's a good idea to get started this month, but commit to continue it once the month is over.

Here are some tips for celebrating National Wellness Month all year long:

Make small changes. It takes time for people to make a lot of changes. Pick one or two things to start with and commit to them. Sticking with them for a few months will help make them a habit. Then, pick another thing to focus on to improve health.
Limit how much time you spend using screens, especially an hour before bedtime. Screen time prior to going to bed can lead to disturbances that can negatively impact the quality of sleep one gets. It can also lead to feeling tired the next day. Stick to avoiding the screens an hour before bedtime and instead opt for a calming routine before bed, such as reading, taking a bath, etc. Try to follow a calming bedtime routine.
Add meditation or breathing exercises to your daily schedule. Whether you do them in the morning, evening, or whenever you can fit them into your busy schedule, there is a lot of research showing the many health benefits. Meditation is excellent self-care for the mind, body, and spirit. It is not difficult or expensive. You can do it anywhere, and people can learn it online, by reading books, or by taking a class.
Get enough fiber into the body each day. The National Institutes of Health reports that most Americans consume only around half of the recommended levels daily. They report that getting enough fiber helps lower cholesterol, improve bowel health, reduce colorectal cancer risks, improve insulin levels, support the liver, help people feel satiated, and assist with weight loss. Women under 50 should get at least 25 grams of fiber today and 21 grams over age 50. Men under age 50 should aim for at least 38 grams, and those over 50 should get at least 30 grams of fiber.
Be sure to stay hydrated each day. Getting enough fluids can help prevent overeating, help the skin be healthier, relieve headaches, keep the digestive tract moving, aid in eliminating toxins, and provide the body with the water needed to function well.
Practice gratitude each day and look for the positives. There is something good in each day, even if it is small. A study published in the Journal of Occupational Health reports that gratitude intervention is among the most effective positive psychological interventions. Whether keeping a nightly gratitude journal or practicing throughout the day, it's an excellent way to improve one's mental health, reduce stress, and help overall wellness.

“Wellness doesn't just happen to people; you have to establish good habits,” added Scherer. “This includes healthier eating and getting at least 30 minutes of exercise per day. Combined with these things listed above, it’s an effective and practical plan for wellness."

Fredericksburg Fitness Studio offers a reformer Pilates fitness training program, a fun and unique exercise method with many benefits. The reformer can be done sitting, standing, or lying down, which gives a great workout. The program helps with strength, flexibility, balance and coordination, core control, and more. To get more information about the reformer Pilates program, visit the site: https://www.fburgfitness.com/pilates-reformer

Fredericksburg Fitness Studio doesn't offer memberships as other gyms do. They offer private customized fitness programs that are available by appointment. Many people who go to the studio are referrals from physical therapists and doctors. The wellness professionals at the studio communicate with the medical teams to keep them up to date on patient progress. To learn more about Fredericksburg Fitness Studio, visit the site: https://www.fburgfitness.com.

About Fredericksburg Fitness Studio

Founded in 2008, Fredericksburg Fitness Studio offers personalized fitness programs, nutrition coaching, and medical training. The private personal training studio was started by Jennifer Scherer, who has a background in human physiology, anatomy, nutrition, weight training, and exercise and is also a registered dietitian. The studio has a team to help people reach their health and wellness goals. To learn more, visit the site at: https://www.fburgfitness.com.

Sources:

National Council on Aging. What is Self-Care and Why is it Important? June 2024. https://www.ncoa.org/adviser/online-therapy/self-care/

National Institutes of Health. High Fiber Diet. May 2023. https://www.ncbi.nlm.nih.gov/books/NBK559033/

Journal of Occupational Health. Effects of gratitude intervention on mental health and well-being among workers. Jan-Dec 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8582291/