Resolutions to start the year off right

2021 has been a year full of diverse events. But for most of us, there has been one main topic that has almost always remained at the center: health.

January is a month of resolutions, facing the year with great enthusiasm and proposing actions that lead us to achieve personal and professional goals. At Ergono we want to give you some ideas for resolutions that will help you improve your life and build a 2022 where well-being and health play a fundamental role. Far from big resolutions that, in practice, become impossible to carry out, we propose 3 easy actions, small milestones that will help you feel better in your day to day life.

1. Move more
Keep it simple, you don't have to set out to run a marathon. Walking as much as possible, forgetting about elevators or always talking on the phone while walking are simple actions that, if you manage to maintain them over time, will help you increase your daily activity and, in the long run, will make a difference.

The recommendations indicated by the World Health Organization (WHO) are the following: we should dedicate between 150-300 minutes per week to the practice of cardiovascular physical activity at a moderate intensity, or 75-150 minutes per week to cardiovascular physical activity at a high intensity. The minimum duration of these sessions is recommended to be 10 minutes.

Some facts and figures according to the WHO related to physical activity:

• Physical activity improves overall well-being.
• Globally, 1 in 4 adults does not achieve the recommended levels of physical activity.
• Up to 5 million deaths per year could be avoided with increased levels of physical activity among the world's population.
• People with an insufficient level of physical activity have a 20% to 30% higher risk of death compared to people who achieve a sufficient level of physical activity.

2. Sleep better
It sounds easy, but how can we really improve the quality of our sleep? Here are some recommendations:

- Maintain regular schedules
- Do not eat heavy meals before going to sleep, eat a light dinner approximately two hours before going to bed.
- Avoid using mobile phones or other electronic devices in bed
- Avoid coffee and alcohol a few hours before going to sleep
- Avoid doing intense physical exercise just before going to bed
- Try to create a suitable environment – ​​no noise and adequate temperature
- It may also be a good idea to perform a bedtime ritual with relaxing activities such as listening to calm music, taking a warm shower or bath, using your Theragun massage device , etc.

3. Enjoy outdoor activities
According to Javier Alonso Álvarez, a doctor in exercise and health sciences, “Exercising outdoors has multiple benefits that go beyond those that a muscle conditioning room or classes at fitness centers can provide. Research has shown greater benefits for well-being, self-esteem and motivation. Exercising approximately 30 minutes a day outdoors, with the help of the sun and contact with nature, will increase your energy levels, revitalize you and reduce your anxiety and bad mood levels in your daily life.”

Exercising in the sunlight is not only pleasurable. The vitamin D that we synthesize from sun exposure during our outdoor workouts has great benefits for the health of bones, muscles and metabolic function, as well as for the prevention of cardiovascular diseases. In addition, exercising outdoors provides numerous psychological benefits such as reduced anxiety and stress or improved self-esteem.