Small Ways to Nurture Wellness and Improve Your Health

Every August, National Wellness Month invites you to refresh your approach to your physical and mental health and well-being. It’s the perfect time to challenge yourself to make a few positive changes, no matter how small. These little steps can lead to big improvements in your well-being.

Here are a few simple ways to step up your well-being.

Embrace moving more

Being active benefits wellness in countless ways. But sometimes it’s hard to fit more activity into your busy day. Try one or all of these movements you can do at your desk during a short break.

• Chair squats. Stand up in front of your chair. Lower yourself until you are squatting just above the seat of the chair. Then stand back up. This exercise strengthens your quadriceps, hamstrings, and glutes.
• Desk planks and push-ups. Stand by your desk and place your hands on the edge of the desk. Walk your feet back. Then do push-ups. To do a plank, hold the position for 30 seconds. These exercises strengthen your shoulders, triceps, and chest. 
• Desk stretches. Stand up by your desk. Stretch your arms up over your head. Lace your fingers together and reach for the ceiling. This exercise eases tension in the back and shoulders. 

Eat healthy, fiber-rich foods

Eating healthy foods is vital for well-being. For a challenge during National Wellness Month, try focusing on one aspect of healthy eating. For example, you can choose to get enough fiber. Studies show that, on average, people get only about half of the daily recommended amount. 

Fiber helps control blood sugar levels. It can help keep cholesterol levels normal. And fiber helps you feel full and maintain good digestive health.

Top sources of fiber include fresh fruits and vegetables, whole grains, legumes, nuts, and seeds.

Raise your fiber intake with one or more of these easy tips:

• Reach for sliced raw veggies when you want a snack.
• Cook up a bowl of oatmeal for breakfast.
• Enjoy quinoa as a side dish.
• Sprinkle berries or nuts on your cereal and salad.

Boost your resilience

Part of well-being is the ability to handle problems. Resilience is needed to meet challenges and deal with them.

You can strengthen your ability to be resilient in several ways. Try at least one of the following during National Wellness Month.

Set aside time to think about and list your top personal strengths. You may be good at analyzing problems. You may excel at learning history and applying its lessons to your life. You may find that you easily make connections with others. Be ready to use your strengths next time you tackle a problem.

Identify what brings you joy. You may feel energized by going for a run. You may feel inspired by viewing exquisite art. You may be happiest when you are out walking your dog. When a struggle threatens to dampen your spirits, turn to your sources of joy.

Cultivate relationships. Friends’ support makes going through tough times easier. As a mini-challenge, set a coffee date or lunch out with a friend, or invite a new friend to get together. Then, you will have someone to turn to when you need support.

You can choose from many ways to boost your wellness. Start with small actions and build from there. You will enjoy lasting health benefits as you live out your best life!

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References
Baylor University. (2024, August 16 ). Embracing holistic well-being during National Wellness Month. https://news.web.baylor.edu/news/story/2024/embracing-holistic-well-being-during-national-wellness-month
Centers for Disease Control and Prevention. (2024, March 1). Healthy eating tips. https://www.cdc.gov/nutrition/features/healthy-eating-tips.html
McManus, K. (2019, February 27). Should I be eating more fiber? Harvard Health. https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
National Institutes of Health. (2025, January 21). Physical Wellness Toolkit. https://www.nih.gov/health-information/your-healthiest-self-wellness-toolkits/physical-wellness-toolkit/physical-wellness-toolkit-more-resources
University of California, Davis. (2024, October 2). Movements and strength. https://wellness.ucdavis.edu/all-topics/movement-strength/
University of California, Davis. (2024, August 20). Did you know that August is National Wellness Month? https://hr.ucdavis.edu/news/wpvp/national-wellness-month
University of California, Davis. (2024, November 4). Wellness in the Public Interest. https://wellness.ucdavis.edu/all-topics/

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