12 Surprising (Yet Simple) Ways to Take Care of Your Body

We know we need to take care of our physical health, but the potential lifestyle changes can often feel like an insurmountable to-do list. However, not every way to take care of your body requires expensive equipment or hours of time each week. Here are 12 simple ways to take care of your physical health–from wearing compression socks to taking vacation time.

1. Move every day.

Exercise strengthens your muscles and bones, increases energy levels, improves sleep quality and quantity, promotes weight loss and maintenance, reduces your risk of chronic disease and provides many other benefits. Adults should get 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week, but for maximum results, you should get moving even during your off days. Walking, stretching and other mild exercises will get your blood flowing while giving your body time to rest.

2. Eat more plants.

Meat and grains do contain some essential nutrients, but they can be hard on your body and high in calories. If you avoid produce like the plague, make an effort to incorporate more fruits and vegetables into your diet. Not only are they packed with tons of nutrients, they’re also very low in calories for their volume so they help satiate hunger and maintain a healthy weight.

3. Try cooking more at home.

Even low-calorie packaged foods can conceal quite a few chemicals. Restaurant meals are at least cooked fresh, but the portions are often very large and you have no way of knowing all the ingredients or calories. Phase out processed foods and indulgent meals by cooking healthy meals at home. Not only will you gain a new skill, but both your body and your budget will thank you.

4. Watch your portion sizes.

Even if you only eat healthy food, you’ll still gain weight if you continually eat humongous portions. When serving yourself, err on the side of a smaller portion and only go back for more if you’re truly hungry. If you have trouble eyeballing portions, you can measure them out using cups or a food scale. When eating packaged items, be sure to read the label so you know how much you’re consuming.

5. Keep healthy snacks on hand.

You’re more likely to overeat or choose unhealthy foods (or both!) if you’re trying to make a decision when you’re already starving. To avoid this scenario, keep some low-calorie healthy snacks in a convenient place. If your office provides snacks, investigate the labels and choose the options that are lowest in calories, sugars, fats and carbs.

6. Get enough sleep.

Sleep is critical to existence. Not only does your body repair itself while you sleep, but getting enough shuteye also helps fight off colds and infections, lowers your risk for diabetes and heart disease and reduces stress. While the amount of sleep that you need varies by individual, most adults need a minimum of seven to nine hours a night to avoid the negative consequences of sleep loss.

7. Wear compression socks.

Whether you stand or sit all day at work, gravity is still pulling on your blood, lymph and other fluids, slowing circulation and causing swelling. Wearing compression socks can help fight the effects of gravity and improve your circulation. The specially woven fabric provides just the right amount of pressure to keep the blood and other fluids moving back towards the core instead of pooling in the lower legs.

8. Manage your stress levels.

We know that stress is bad for our emotional and mental health, but it also has a profound impact on our physical health as well. Physical side effects of stress include headaches, insomnia, grinding teeth, stomach aches, frequent colds, rashes and hives, chest pain, heart palpitations and much more. If you’ve been noticing a lot of these symptoms but can’t pinpoint an obvious ailment, evaluate your stress levels to see if that could be the trigger.

9. Spend time with others.

Hanging out with friends and family makes us feel better mentally, but the destressing effects of social time can also impact our physical health. Of course, you should take self-care time alone, but be sure to schedule time with others as well. Make sure to prioritize equitable relationships where you feel energized after hanging out with the other person, rather than feeling drained.

10. Get your vaccinations.

Flu season is upon us, which means it’s time to get your annual flu shot! While you’re at it, double-check your other vaccinations to see if there’s anything else you need to update. Most vaccinations are covered by insurance in all or part, especially common shots like the flu. If you’re concerned, you can always check with your provider before heading to the clinic.

11. Get a massage.

A massage can help you relax mentally, but it also provides numerous physical benefits. Massages can release stress, stimulate circulation, ease sore muscles and improve sleep quality. Go for the traditional Swedish massage or opt for a more intense deep tissue massage if you’re really stiff.

12. Take a break from work.

If you sit most of the day for work, get up at least once an hour and take a quick lap around the office. This will help get your blood pumping, fight off lower body swelling and help combat eye strain by giving your vision a break from computer screens. And make sure you’re using that paid time off for a longer break, too. Taking a vacation can lower your stress levels as well as your risk of heart disease, even if you don’t go anywhere exotic.

If you take care of your body, it will take care of you. Lifestyle is one of the major contributing factors to physical health and longevity. Follow these 12 strategies to take care of your body and ensure the best possible quality of life for yourself.