Daily movement doesn’t have to be a big commitment. Taking a stroll through Central Park or even down the block can improve your heart health, reduce stress, and boost energy levels.
Find Your Path to Wellness
A few small changes can help you build healthy habits. We’re here as your wellness partner to help you Stay Amazing – check out our health tips to keep feeling your best.
Stay Active and Get Outside
Start with stretching Arm circles, side lunges, hamstring stretches, and spinal twists are examples of simple movements you can do before starting your walk. A little stretching can go a long way to increasing blood flow and preventing injury. Don’t Sit, Stretch
Take it outside Whether it’s a community garden or simply the trees along your block, finding your favorite spot outside fosters peace of mind and boosts your mood. A nice bonus to the already powerful benefits of walking. Nature’s Benefits
Prioritize skin protection In addition to your face and shoulders, don’t forget to apply sunscreen to your neck, lips, ears, hands, and feet with SPF 30 or higher. Protecting your whole body helps reduce your chances of skin cancer. Myths about Sunscreen
Work out at home Even in your own apartment, there is a lot you can do to improve heart health. Try static exercises like wall squats, planks, and leg extensions to easily add strength training to your routine anytime, anywhere. Static Exercises
Cozy Cardio
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Eat Well and Hydrate Often
We all know that a balanced diet includes fruits, veggies, whole grains—and a slice of pizza from time to time. Getting essential nutrients can lower blood pressure, decrease inflammation and improve your mental health.
Reduce your salt intake Eating high-potassium foods and low-sodium alternatives is just one adjustment you can make to lower your blood pressure. Lean into herbs and spices to add flavor without compromising your health. Managing Salt
Hydrate before you caffeinate Even before you reach for a cup of coffee, start your day with a glass of water. Proper hydration is an essential factor in your health, and 8oz in the morning gets you closer to your daily H2O goal. Breakfast Tips
Daily Water Goals
Increase your fiber intake Fiber supports your gut health, leading to better overall mental and physical health. Small changes in your diet can make a big difference. Eating oatmeal and bananas for breakfast or a kale salad for lunch are simple swaps to boost your daily fiber intake substantially. Get More Fiber
The Power of Probiotics
Try a mediterranean diet Plant-based diets have been shown to benefit heart health, help you live longer, and reduce your risk of cancer. Choose beans, fruits, vegetables, and nuts over sugar, high glycemic index foods, and red meats. Mediterranean Diet Plan
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Sleep Better
In the city that never sleeps, a full night’s rest is a must. The recommended 7 to 9 hours of sleep helps detoxify your brain and regulate your sleeping patterns, immune system, hormones, and metabolism—not to mention your mental health.
Keep a worry log Worry or stress can often prevent you from getting a restful sleep. Clear your mind by taking 10 minutes in your day to document your worries and stresses in an actual worry list, giving you more control and paving the way to a better sleep. Sleep for Your Heart
Get some Vitamin D during the day Sunlight provides the body with vital vitamin D, which helps in a variety of body functions—including sleep. Taking a morning walk outside (with sunscreen on, of course) can boost vitamin D levels, leading to better rest later on. Get Better Sleep
Don’t sacrifice your sleep Hear from a sleep medicine expert about how proper rest after a long day benefits your overall health, from detoxifying your brain to restoring your energy balance. Get More Sleep
Find your natural sleep pattern Whether you’re a night owl or an early bird, quality sleep is essential. Having a set wakeup time and not eating too close to bedtime are two ways to support your natural cycle. The key is knowing your sleep cycle and adjusting your habits to complement your natural rhythms. Respect Your Rhythms
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Practice Mindfulness
Take time for your mind amongst the hustle and bustle. Practicing mindfulness can help lessen stress, lower your heart rate, and motivate you to stick to your health goals.
Find your internal oasis Everyday distractions in a city can be overwhelming, but using the STOP technique can help you combat stress. When stress pops up, pause what you are doing (Stop), breath deeply (Take a breath), notice your thoughts and feelings (Observe), and then continue what you were doing (Proceed). Tips for Self-Care
Stretch for your mind Light stretching is a way to check in with the body and have a grounding moment amid a busy day. And you don’t need to perform advanced yoga poses to achieve this—try a child's pose, downward dog, or even just a simple side and back body stretch. Reduce Stress
Keep Your Body Moving
Engage in mind-body practices Characterized by their slow, gentle, and fluid movements, Qigong and Tai Chi have been shown to provide benefits for both physical and mental health. It’s recommended to incorporate one day of mindful movement per decade of your life. For example, if you’re 40, that’s four days a week. Qigong and Tai Chi
6 ways to protect your brain The older we get, the more important it is to put our brain health front and center. Explore expert tips on how to best invest in your cognitive future—from learning something new to exercising and eating well. 6 Tips to Protect Brain Health
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Think Ahead
Prepare for the future by understanding more about your past. Knowing your family health history and regularly getting screened for common diseases can help you address possible health concerns.
Know your possible genetic risk Some families are genetically predisposed to developing cancer earlier in life. Identify your risk by understanding your family health history, taking precautionary measures to get screened, and making genetic testing a part of your health routine. The Essential Women’s Health Checklist
Essential Health Exams for Men
Get screened early and regularly Screening helps detect diseases earlier to help you get ahead of future issues. Talk to your healthcare provider about any tests or screenings you might want to do based on your age and risk factors. Reasons to Get a Mammogram
Prostate Cancer Screening for Men
Lung Cancer Screening
Start the conversation with family members Health issues can run in the family, so ask your loved ones a few simple questions to understand your own health risks. Start with your immediate family members and ask about their health issues, age of diagnoses, and non-life-threatening conditions or minor surgeries. Chart Your Family’s Health History
Pay it forward Now that you know your own risk factors and have been screened, it’s important to look out for the rest of your family members. Share your experience and watch-outs with relatives so they can be prepared as well.
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