30-Day Wellness Jump Start

With many thinking about healthy resolutions for 2022, Prairie Cardiovascular and HSHS St. Anthony’s Memorial Hospital in Effingham would like to share a Thirty Day Wellness Jump Start with an achievable goal each day.

“Setting small daily goals for your health can give you significant results over time,” says Dr. Jessica Prange, a cardiologist with Prairie Cardiovascular. “Maintaining your heart health is a commonsense balance of a healthy diet, sufficient sleep and regular exercise.”

Day 1: Say hello to strangers. Endorphins surge.

Day 2: Go to bed early. Your body and brain want 7-9 hours.

Day 3: Walk for 60 minutes. Destress and burn 300 calories.

Day 4: Practice gratitude. It’s a key to happiness.

Day 5: Eat more non-meat protein such as nuts, tofu, lentils, beans …

Day 6: Find alone time. Relax. Breathe slowly.

Day 7: Free yourself from technology. Schedule a day without computers, phones, television.

Day 8: Reduce the sugar in your breakfast. Forget processed boxed cereals.

Day 9: Park far away. 500 steps is a quarter mile.

Day 10: Make your own salad dressing. It’s a simple way to make a healthy change.

Day 11: Phase in more whole foods.

Day 12: Take the stairs.

Day 13: Call your mother. Connect with loved ones regularly.

Day 14: Eat high fiber foods such as artichokes, peas, pears …

Day 15: Get up every 30 minutes. No sitting all day.

Day 16: Cuddle more. It reduces stress.

Day 17: Eat with others. Make it social.

Day 18: Know your numbers. Schedule checkups with your doctor regularly.

Day 19: Express yourself. Artistic activities reduce stress.

Day 20: Eat local and seasonal foods. Connect with your place.

Day 21: Exercise with friends.

Day 22: At least once a week, make a meatless meal.

Day 23: Learn to say “No.” Manage your stress.

Day 24: Visit with friends. Connect with your community.

Day 25: Play outside. Don’t worry about the weather.

Day 26: Make your plate colorful. Eat the rainbow.

Day 27: Take a break. Burnout lowers immunity.

Day 28: Drink more water. Hint: the lighter your urine, the more hydrated you are.

Day 29: Move naturally. Just walk.

Day 30: Eat lunch away from your desk – outdoors if it’s warm enough.

If you’re concerned about your heart health, call 888-4PRAIRIE or visit www.Prairieheart.org to learn more about the doctors of Prairie.

A primary care doctor can help you establish healthy habits. To find a primary care doctor or provider who is a good fit for you, call HSHS Medical Group’s patient advocate at 833-973-0343.