Strategies for Starting the Year on the Right Foot

December 5, 2022

It is the same old tune the beginning of each year: the talk about resolutions! We set goals to lose weight or get into shape, which—let’s face it—we tend to quickly forget. Instead of telling you the right resolutions to work on, the Biosigla team is instead offering strategies that everyone can implement to promote health and well-being in 2022. 

✓To be in better physical shape
Unless a healthcare professional advises otherwise, everyone benefits from a more active lifestyle. 

✓Reject a sedentary lifestyle
A sedentary lifestyle does not include enough periods of physical activity. According to current recommendations, to avoid being sedentary, an adult should do at least 150 minutes of moderate to high intensity physical activity every week. That is equivalent to 5 periods of 30 minutes. Of course, we can vary the disciplines and activities we do: speed walking, indoor training, cycling, group classes, etc. The long summer in the Philippines is offering many options for outdoor activities and sporting activities, there is something for everyone. 

✓10,000 steps a day
This good habit will help prevent a sedentary lifestyle. Today, all smartphones have an application to count the number of steps taken in a day. To reach the daily goal, consider walking to work, if possible, or parking your car a little further away. Take the stairs instead of the elevator, go shopping on soot, etc. We know you can do it! 

✓Good posture
Poor posture on a daily basis can lead to serious damage to the musculoskeletal system, including joint pain. To prevent the onset of chronic pain due to poor posture, check out the few tips in this article. 

✓Diet: the cornerstone to health and well-being
Our eating habits play a major role in our health, thus the importance of healthy eating. 

✓Eating a variety of foods
Fruits and vegetables, lean meats, plant-based proteins, nuts and seeds… Think about including these healthy foods in your meals. Limit highly processed foods that are low in nutrients and can contribute to the onset of disease. The important thing to remember is to vary your diet to ensure a good supply of vitamins and mineral as well as important nutrients. 


✓To the kitchen!
By cooking your own meals, you have better control over what ends up on your plate, the ingredients used, your portion size, etc. We know that restaurant owners tend to offer meals that are high in sugar, fat and salt to make them tasty. It’s okay to eat out on special occasions or to order food when you have no time or energy, but it is best to cook for yourself most of the time. 

✓Forget about diets
Diets are often restrictive, since they skip over certain categories of food or push you to completely change your habits. It is better to focus on a balanced diet and habits that you can maintain over time. By varying your diet and cooking your own meals most of the time, we are sure that you will be able to adopt healthy eating habits without getting trapped in a restrictive diet… 

✓A Healthy Mind in a Healthy Body
Our physical health is important, but there is no doubt that our psychological health has been brought to light during this pandemic and is being talked about more and more. 

✓Major stress relief valves
Did you know that chronic stress, can increase the risk of depression by 4 to 6 times? Not to mention the effects that intense stress can have on physical and mental health. Yoga, tai-chi, meditation… There are many activities that can provide a moment of relaxation and help alleviate stress. Reg ularly doing physical activities acts as a stress relief valve by reducing the secretion of cortisol (stress hormone). 

✓Take the time to relax
Lastly, to maintain your mental health in 2022, think about making time for the hobbies and activities that you enjoy. Forget about e-mail, put the cell phone aside… Take the time to breathe deeply and disconnect!