Tips for Staying Healthy and Fit

Training in the rain

We talk a lot about how you can be prepared, and how YOU are your own first response. With that, comes responsibility. Responsibility to be sure you are healthy and fit enough to be able to come to your own aid, and quite possibly the aid of your family, friends, and community. Keeping your body healthy and fit is one of the most important ways to be prepared.

It’s also important to know your body’s limits so you don’t ever exert yourself. Some people are naturally fit and healthy, some people have to work harder at it, and some people have health or medical issues that impact how they approach health and wellness. We come in all shapes and sizes, but that doesn’t mean you can’t do everything in your power to be as fit and healthy as YOU can be.

Let’s look at the basics of health and wellness.

  • Hydration: Drink at least half your body weight in water daily. If your urine is the color of light lemonade or near there, you are hydrated.
  • Healthy Diet: One common denominator to a healthy diet is avoiding overly processed foods, high fructose corn syrup, food colorings, and additives such as natural or artificial flavorings. Eat what diet works best for your body, with as much “real” food as possible.
  • Sunshine: Get that Vitamin D!! Soak up the sun and let your skin absorb the natural Vitamin D from the rays. You can also take a supplement to boost your Vitamin D levels.
  • Fresh Air: Breathe it in every chance you get!
  • Exercise: This can mean different things to different people. Some people are just more athletic than others. Whatever your level of fitness, be sure to do at least some exercise a day, even if it’s a few squats, or basic yoga and then build up to a more intense work out. Starting slow will help build your strength and muscle.
  • Mental Stimulation: Staring at your phone does not count as mental stimulation! Read a few pages of a book, complete a cross word puzzle or sudoku, have a conversation – face to face – with someone instead of texting.
  • Self Care: For me, self care is a CBD massage or dry brushing before a long hot bath with Epsom salts, oils and bubbles. Whatever it is that naturally gives you those happy brain chemicals, do it!
    • Here are some examples of how to stimulate natural brain chemicals:
      • Dopamine: Listen to music, complete something on your to-do list.
      • Serotonin: Eat healthy, exercise, get some sunlight.
      • Oxytocin: Get a massage, show affection, spend time with loved ones.
      • Endorphins: Laugh, create something homemade, meditate.

If you’re just beginning your health and wellness journey, start small but don’t give up! If you’re already on that journey, keep going! Stay active so you are healthy and fit enough to provide a quick response to any situation that arises.

Are you looking for a community to prepare with? American Contingency is a network of people who work together to build skills to persevere through difficult times. Join us!

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