Happy New Year! As we enter new beginnings, this is the perfect time to prioritize your health and wellness—both in and out of the workplace. By adopting small but impactful habits, you can set the foundation for a healthier, fulfilling and more vibrant year. Here are 6 ways to make wellness a priority in 2025:
1. Start a Breathing Practice
Deep, intentional breathing has been practiced for thousands of years and is proven to reduce stress, improve focus, and enhance well-being. Start small with a technique like the physiological sigh, which is a proven technique to help calm your nervous system and relieve stress. Here’s how to do it:
- Take two inhales through your nose (the first inhale should draw air in almost to capacity and the second inhale serves to expand your lungs as much as possible).
- Exhale slowly and completely through your mouth.
Repeat 3-6 times. This double inhale helps to remove carbon dioxide from your lungs, allowing your body to relax. It’s perfect for calming the mind and getting clear before a big presentation or deadline.
2. Walk Outside
A 20-30 minute walk outdoors isn’t just good for your physical health—it also enhances your mood, boosts your immune system and fosters creativity. Exposure to natural light helps to regulate your circadian rhythm, improving energy and sleep quality.
3. Strength Train
Consistent strength training is one of the best activities you can do for your health. Along with building muscle, strength training supports bone health, improves posture, balance and mental health. Aim for at least two challenging sessions a week to see significant benefits for your health and longevity.
4. Eat More Protein
With our busy schedules, most of us do get nearly enough quality protein to support health and performance. Optimal protein intake supports muscle development, immune health, tissue repair, body composition and cognitive function. Choose complete sources like beef, chicken, fish, eggs, cheese and yogurt to support your wellness goals.
5. Eat More Fats
Fats—like those found in red meat (yes, red meat), fatty fish, avocados, nuts, butter and olive oil—are essential for brain health and hormone regulation. Don’t fear fats; embrace them as part of your wellness plan.
6. Get More Sleep
Sleep is the non-negotiable cornerstone of wellness. Everything is improved with better sleep – from physical and mental performance to body composition and immune health. Strive for 7-9 hours a night by creating a bedtime routine, limiting screen time before bed, and optimizing your sleep environment.
At The Longevity Path, we specialize in helping individuals and teams implement sustainable habits like these. Whether through our corporate wellness programs or personalized coaching, we’re here to help you achieve your 2025 wellness goals. Let’s make this your healthiest year yet!
