Juggling the demands of careers, family life and parenting through a pandemic can leave anyone depleted and exhausted. All that makes increasing quality of life — the degree to which an individual is healthy, comfortable and able to participate in or enjoy life events — more important than ever. In these tough times, it is critical to actively seek out and mindfully engage with opportunities to improve your quality of life. There are multiple ways quality of life can be measured, including:
- Material and physical well-being
- Relationships with other people
- Social, community and civic activities
- Personal development and fulfillment
- Recreation
Use our guide for 10 simple ways to make small changes that will yield big results by improving your mental and physical health and quality of life. These investments in your behavior, outlook and habits can have a significant cumulative effect on your overall health and well-being. The best part? Most of these suggestions cost little to no money.
Starting a workout routine
According to the Center for Disease Control and Prevention, those who engage in regular, moderate to vigorous physical activity experience a multitude of health benefits, including improved brain health, weight management, reduced risk of disease, strengthened bones and muscles and improved ability to do everyday activities.
The word exercise may seem daunting, but it doesn’t have to be. Start small (think brisk walks around the neighborhood) and work your way up. Chances are you’ll be thrilled with how great you feel, thanks to those natural endorphins. It’s likely that you’ll want to continue or even up your game, perhaps by joining a regular workout class, or kick things up a notch on difficulty. There is a suitable physical activity for everyone regardless of their age, financial status, gender, athletic ability or personal interest. The options are endless — everything from martial arts to swimming to HIIT classes counts.
You’re much more likely to stick with an exercise routine if you have a workout buddy to keep you accountable, motivated and consistent (not to mention it will be more enjoyable). Plus, exercises with friends, such as hiking, dancing, or playing pickleball, doubles as both a social and physical activity.
Following a simple stretching routine
We’ve established the value of exercising, but what about stretching? Don’t allow stretching to fall to the wayside during your workouts. Like exercise, stretching also has many health benefits. Among other advantages, it may increase your range of motion and lower your risk of injury. The great thing about stretching is you can do it anytime and anywhere, and anyone of any fitness level can do it.
Before you begin, ensure you are familiar with how to stretch safely and effectively. Stretching incorrectly can do more harm than good, so be sure to employ proper technique.
Getting a functional wardrobe update
Your life and sense of style will improve if your closet is useful, rather than filled with items taking up valuable space. Start by taking an inventory of what’s in your closet. Decide what to keep and what to scrap. To build a functional wardrobe, be sure items adhere to these criteria:
- Fits and flatters
- Is in good condition
- Feels comfortable to wear
- Can mix and match with multiple options
Be honest with yourself about your actual lifestyle, not the lifestyle you formerly lived or your dream lifestyle. It’s best to invest in some pieces you will wear again and again. Purge items that no longer work for you and resell them to make some extra cash.
Learning a new hobby
The health benefits of hobbies are enormous. Making time in your schedule for activities you enjoy can help lessen negative stress while increasing happiness. Aside from therapeutic impacts on your mind and body, hobbies like photography, art or baking can be productive ways to pass the time.
A hobby can be any regular activity that is done for enjoyment, so the possibilities are truly endless. Engaging in a hobby is a great way to keep your mind sharp and serves as a healthy outlet for energy. Plus, many cost little to no money, and many hobbies double as exercise too.
Addressing any vision problems
More than 7 million Americans have vision impairment, including 1 million who are blind. Another 93 million US adults are at risk for severe vision loss. Vision loss can affect your physical health by increasing your risk of falls and decreasing your quality of life. Additionally, it can have a big impact on your mental health, as impaired vision has been linked to loneliness, social isolation and feelings of worry, anxiety and fear.
Getting your vision problems addressed is easy and likely more affordable than you think. Multiple options, from glasses to contacts or even Lasik eye surgery, can help alleviate your vision problems. Find a qualified optometrist to perform an eye exam and get you on the road to better eyesight. Many insurance plans cover vision screenings or glasses and contacts.
Practicing mindfulness
Mindfulness is a type of meditation. Practitioners focus on being intensely aware of what they’re sensing and feeling in the moment, and utilize breathing methods and guided imagery to stay calm. It can be hugely beneficial to relax the body and mind, reduce stress and be present in the moment. This can take some getting used to, but over time, it can make a big impact. Mindfulness can be practiced anywhere, at any time and for free.
Building routines
Humans tend to be creatures of habit, so building and maintaining a routine is a great way to promote health and wellness through structure and organization. Routines provide us with a roadmap to follow. They decrease stress by producing feelings of order and direction and by promoting positive self-care patterns. Creating and sticking to healthy routines around eating nutritious foods, engaging in regular physical activity and sleeping consistently can be beneficial to both mental and physical health by ingraining these wellness practices into everyday life.
Reconnecting with a friend
With all the chaos of the daily grind, it’s easy to lose track of friendships, even ones that we value. Friendships can bolster mental health by giving you a sense of belonging and purpose and by providing emotional connections. They can also help you feel more understood, grounded and networked, which can help ease stress and anxiety.
A feeling of social connection is essential to our health and well-being, which is why reaching out to an old friend to catch up can be good for your mental health. It doesn’t need to be a huge production — just sending a quick text or email to let the person know you’re thinking about them might make their day (and yours).
Finding enjoyable screen-free activities
In this digital day and age, we’ve all been guilty of overindulging in screen time, even though we know too much is detrimental to our health. Excessive screen time has been linked to both psychological and physical problems, such as poor sleep and higher rates of depression, anxiety and obesity. Many times, powering down that device and doing a screen-free activity is just what we need.
Enjoyable leisure activities are associated with psychosocial and physical measures relevant for health and well-being. Screen-free activities are not only good stress relief, they’re also a fantastic source of happiness and enjoyment, since many can be enjoyed with friends or family. There are a wide range of options, from playing chess to shooting hoops or even learning a new musical instrument.
Keeping an achievable to-do list
Who doesn’t love the feeling of accomplishment from checking items off a to-do list?
To-do lists offer a way to increase productivity, prioritize and manage tasks, increase efficiency, help you remember things and use time wisely. The key here is to make it manageable and realistic. Getting organized never felt so good.