Example 4-week health plan for mind and body
Week 1 – Reset & Baseline Goal: Build awareness and start small, consistent habits. Movement (5 days/week) 20 min brisk walk (or bike) most days. 1 of those days: extend to 30 min if easy. Strength & Mobility (2 sessions) 10–15 min bodyweight: 2×10 squats to a...
How to improve your health
Move your body daily Even 20–30 minutes of brisk walking, cycling, or similar most days improves heart health, mood, energy, and sleep, and lowers risk of diabetes and many cancers. Eat mostly whole, unprocessed foods Base meals on vegetables, fruit, whole grains,...
Top tips to calm your mind
Slow your breathing – inhale through your nose for 4, hold for 4, exhale for 6–8; repeat for a few minutes. Ground in your senses – 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you can taste. Relax your body – tense and release each muscle group from feet...