6 Key Principles to Optimal Wellness

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  1. Move More, Sit Less
  • Sit fewer than three hours per day.
  • Accumulate at least 10,000 steps.
  • Be intentional about redesigning your environment to prompt more activity.
  • Inspire your family, co-workers, and friends to move more with you.
  1. Exercise Regularly
  • Cardio: 3–5 days/week, 20–60 minutes, moderate-to-vigorous level
  • Strength: 2–3 non-consecutive days/week, all major muscles
  • Flexibility: 5–7 days/week, all major joints, static stretching
  1. Rest Regularly
  • Sleep 7–8 hours per night.
  • Take mini-breaks throughout your day.
  • Set aside one day from your regular routine to rest every week in which the focus is rest and relaxation.
  1. Eat Minimally Processed Food
  • Eat a mostly non-processed diet.
  • Eat 3–5 servings of vegetables/fruits per day.
  • Include a protein source with every meal.
  • Ensure that a majority of the grains you eat are 100% whole grains.
  • Limit/avoid simple sugars.
  • Control your portions.
  • Eat regularly.
  1. Connect Regularly and Meaningfully
  • Take time for self-reflection on a regular basis.
  • Make a point to connect with family and friends outside of social media.
  • Get in touch with the environment by spending time outdoors.
  • Give back and be kind.
  1. Cope with Stress
  • Set priorities.
  • Manage your time well.
  • Manage your space well (stay organized).
  • Plan ahead.
  • Be mindful.
  • Set boundaries.
  • Take control and take responsibility.