Actionable Wellness Tips: Your Starting Guide to Improving Your Wellbeing

Making small changes every day can add up to big health gains. At The Logan Institute (Fishers, IN), we encourage simple, do-able habits across our four wellness pillars. This guide breaks down easy tips under Movement, Emotional Health, Sleep, and Nutrition, plus a bonus on detoxing products, so you can feel your best all year long.

Movement: 3 Ways to Keep It Fun and Active

• Interval walks: Try brisk “Japanese-style” walking: alternate 3 minutes fast with 3 minutes slow (about 5 sets for a 30-minute walk). Research shows this 3-min fast/3-min slow pattern improves fitness, strength and blood pressure more than steady walking.

• Vary your route: Add hills or new loops to your walking path. Incline walking (uphill) naturally raises your heart rate and works different muscles. For example, one study found that just 10–16% inclines during walking really boost cardio intensity. Even a small hill or a loop around your neighborhood can burn extra calories and build stamina.

• Move often: Set a timer for “move breaks” every 60 minutes. Stand up to stretch, do a quick few twists or shoulder rolls, or even dance to a favorite song between tasks. Short movement breaks (even 1–3 minutes) improve circulation, posture, and energy. For instance, desk workers who stand or stretch frequently report less fatigue and more focus. And don’t underestimate the power of a mini dance party – studies note that brief dancing can reduce stress and boost “feel-good” serotonin levels.

Emotional Health: Breathe and Check In

• 10 deep breath Meditation: Once daily pause for a simple breathing exercise: slowly and deeply inhale through your nose, then exhale fully through your mouth. Deep breathing activates the calming parasympathetic system, slowing your heart rate and relaxing the mind. You can do this seated or standing, even 10 slow breaths can leave you feeling centered and more present.

• Daily feelings check: Take a 1–2 minute mindful pause once a day. Ask yourself, “What am I feeling right now? Where do I feel it in my body?” This emotional check-in isn’t about judging your feelings; it simply brings awareness. Experts say naming emotions and noticing bodily sensations is the first step to understanding and managing them effectively. Regularly tuning in can help you spot stress early and choose a healthy response (like taking another quick breathing break).

• Micro breathing breaks: Just as with movement, sprinkle in short breath pauses throughout the day. Every hour, try a 60-second breath reset: close your eyes and take 4–6 deep breaths (inhale nose, exhale mouth). Consistent practice is key. In fact, research shows that repeating simple breathing exercises (not just doing them once) is what really calms the nervous system over time. The real power is in the habit of pausing and breathing, not just any single breath.

When discussing consistent meditation “It’s the repetition and habit, not just the breath, that calms your nervous system.” — Regan (Lifestyle & Ayurvedic Coach)

Sleep: Set Yourself Up to Truly Rest

• Keep a regular schedule: Go to bed and wake up at the same times each day (yes, even on weekends). This consistency “sets” your internal clock, making falling asleep and waking easier. Research shows that stable sleep routines reduce sleep problems and help you sleep more soundly.

• Screen-free wind-down: In the hour before bedtime, turn off electronics and dim the lights. The Sleep Foundation advises avoiding phones, TVs, and blue-light devices in the evening because they suppress melatonin and keep your brain alert. Instead, do relaxing activities like gentle stretching, reading (on paper), or a warm bath. Making your bedroom dark, cool and quiet, and reserving it for sleep, also reinforces healthy sleep habits.

• Mind what you eat and drink: Avoid big meals, caffeine, and alcohol too close to bedtime. Experts warn that eating a heavy dinner (or having a nightcap) within ~2-3 hours of sleep can disrupt rest. In fact, sleep researchers recommend not eating a full meal 2-4 hours before bed to reduce heartburn and improve sleep quality. If you’re hungry later, opt for a light, healthy snack instead.

Nutrition: Simple Healthy Swaps

• Scan and swap: Before you 'go-to' snack, try scanning the ingredient list with the free Yuka app. Yuka quickly analyzes barcodes and grades foods (and even cosmetics) for healthiness. It flags things like excess sugar, additives or hidden salt, and shows healthier alternatives in seconds. For example, if your usual granola bar scores low, Yuka might suggest a similar bar made with whole nuts or seeds instead. Making one simple swap (say, choosing a cracker with clean ingredients or a less processed version of yogurt) is an easy win.

• Mindful meals: Once a day, eat a meal screen-free. Turn off the TV and phone, and focus on your plate. This practice of mindful eating engages all your senses, noticing flavors, textures and satiety cues, which can prevent overeating. Harvard nutrition experts even advise eating without distractions to “deepen the eating experience” and increase gratitude for your food. You’ll likely enjoy your meal more and feel comfortably full.

• Batch cook smart: Cook extra portions whenever you can. For example, double a soup or casserole recipe and freeze half for a quick dinner later. Doubling recipes only takes a little extra time but saves lots of effort on busy nights. Having ready-made meals on hand means you’re less tempted to order takeout or snack on convenience foods.

• Veggie boost: Aim to have at least one meat-free meal each week, or simply add an extra serving of vegetables at dinner. Even small increases in veggies make a difference: vegetables are rich in fiber, potassium, and nutrients that support heart and overall health. Diets high in fruits and vegetables are linked to lower risks of heart disease, stroke and some cancers. As Regan reminds us:

“Even sneaking in one extra veggie a day makes a difference.” — Regan (Lifestyle & Ayurvedic Coach)

Bonus: Clean Your Body & Home with Cleaner products

Don’t forget that “detox” extends beyond your diet. You can also clean up your skincare and home products. For any lotion, soap or cleaning supply you use, scan it with Yuka (it analyzes cosmetics too). Yuka will flag harmful ingredients, endocrine disruptors, allergens or irritants, in personal care and cleaning items. Armed with that info, you can swap to gentler, more natural products. Even making one change (like using a fragrance-free detergent or a paraben-free shampoo) helps reduce your chemical load.

We don't suggest getting rid of every low-scoring product you have. Instead, when it's time for a refill, take a moment to evaluate it before choosing your usual brand.

Read more about Yuka!

Wellness Pledge: Progress Over Perfection

To make real change, pick just one new habit from each pillar to start this week. Maybe it’s trying a (3 fast/3 slow) walk, taking a nightly tech break, doing a 1-minute morning check-in, or adding a side salad to dinner. Set a reminder on your phone or write it on the fridge. The point is consistency, not perfection, even small, repeated steps build momentum.

Remember!

We are here to help. We offer Lifestyle & Ayurvedic Coaching to keep you accountable and tailor these tips to your needs. Our natural pharmacy also carries clean supplements and remedies to support your goals. Choose one habit to start, stick with it, and congratulate yourself on every win. Your body and mind will thank you!

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