No sweating required.
We’ve all got things to do, places to be, and people (or pets) to tend to. And in the grand scheme of life, sometimes, the last person prioritized is, in fact, you. But the reality is that when we take care of ourselves from the inside out, we’re better able to tackle the day and really be there for those who need us most. The good news is it doesn’t take much: Incorporating small changes — making a tiny dietary tweak, adding a multivitamin, taking walks — can add up to big-time health benefits.
Sticking to a routine helps it become ingrained in the body and mind, which creates a habit. “Each habit reinforces the energy that you want to create in your life and in your body, and each day that reinforces these habits builds even more energy,” says Kimberly Snyder, holistic wellness expert and founder of Solluna, a lifestyle brand dedicated to wellness.
Incorporating healthy habits on the regular ultimately helps you feel like the best version of yourself — a reward in and of itself. And by using a myWalgreens™ Credit Card to pay for things that boost your wellness, like multivitamins, you can instantly earn Walgreens Cash rewards when you shop (i.e., 10 percent on Walgreens branded products and 5 percent for all other items and pharmacy purchases, although exclusions apply).* If you’re approved for a myWalgreens Mastercard®, you can earn 3 percent at grocery stores and on health and wellness purchases (think gym memberships and doctor-office copays) as well as 1 percent on everything else anywhere Mastercard is accepted.*
To help you stay on a healthy path, consider making the following lifestyle tweaks, which can really be as easy as eating an apple a day.
Make time for meditation
Setting aside just minutes a day to meditate can have so many benefits. “It is a powerful tool to destress, relax your body, center and calm yourself, and become more in touch with your intuition,” Snyder says.
Research shows regularly practicing meditation can alleviate anxiety, depression, and even pain. Just like exercise, it takes regular practice to see a difference. Fortunately, you won’t need to wait too long: Studies have found that meditation can actually rewire the brain in as little as eight weeks.
Getting started is simple. Find a cozy spot on the floor or in a chair, and focus on your breathing. If your mind wanders (which is totally normal), just take some deeper breaths and refocus on your breath. Still difficult to quiet your mind? Try a meditation app, which can talk you through every step of the process to the tune of a reassuring voice.
While we all do our best to eat a healthy diet, most of us don’t even come close to getting all those essential vitamins, minerals, and nutrients our bodies need to achieve optimum health. According to the current dietary guidelines for Americans, we need 2 cups of fruit and 2.5 cups of vegetables in our daily diets. Yet on average, most people consume only 0.9 cups of fruit and 1.4 cups of vegetables per day.
The CDC reports only 1 in 10 adults gets enough fruits and vegetables. If you think you’re part of the 90 percent, make sure to toss your favorite fruits and vegetables into the grocery cart each week. In addition, some experts believe taking a daily multivitamin can also help. “Doing so helps ensure you are getting the essential micronutrients that may be lacking in your diet,” Snyder says. Try a fruit-flavored version like Walgreens Multivitamin Gummies, which taste like a little treat.
Reaping the benefits of exercise doesn’t require a gym membership or even breaking a sweat. Simply getting outside and going for a stroll around your neighborhood can do wonders for your health. Besides burning calories, it can help regulate blood sugar levels, improve your sleep, and support your immune system.
Studies show walking can help with everything from maintaining a healthy body weight to reducing high blood pressure to decreasing the risk for type 2 diabetes. And you don’t need to do it for hours each day to make a difference. According to research, people who walk for just 15 minutes four times a week live a longer and healthier life compared to individuals who lead more sedentary lives. So, grab a friend or simply queue up your favorite playlist, and get going.
Of course, breathing is essential to living, but the powers of pausing for a big inhale/exhale are underrated. Studies show deep breaths can help improve concentration and reduce stress, Snyder says. “Slowing your breath signals to your nervous system to relax and not react. This keeps you calm and stable and wards off big emotions that can lead to inflammation, hormonal imbalance, and a complete disruption to your equanimity and energy,” she says.
Practice by placing your hand on your stomach and breathing slowly, way down into your belly. Hold it for a few seconds and then exhale fully. Repeat several times and pay attention to how your belly rises and falls with each breath. This type of breathing can sharpen the mind and help you focus when you start your day or when you hit that afternoon slump, Snyder says.
*Must be a myWalgreens™ member. Walgreens Cash rewards are not legal tender. No cash back. Walgreens Cash rewards good on future purchases. Exclusions apply. Reward on prescriptions and other pharmacy items and services cannot be earned in AR, NJ, or NY. Only prescriptions picked up in store are eligible to earn rewards. Complete details, including Walgreens Cash rewards expiration dates, at myWalgreens™ Terms and Conditions. Purchases with a myWalgreens credit card are subject to credit approval. See credit card reward program terms for program details.
The myWalgreens™ Mastercard® is issued by Synchrony Bank pursuant to a license by Mastercard International.