Evidence shows that many of the leading causes of death in the
United States – such as heart disease, cancer, stroke, injuries,
etc. – can be prevented by improving personal health habits. As
distance learners, staying healthy is especially important since we
don’t receive the physical activity and interaction of a traditional
campus.
Fortunately for us, staying fit is actually
quite simple and affordable. Just continue reading to learn the
habits successful distance learners practice to stay healthy.
1
Avoid waiting until you have annoying symptoms before visiting
the doctor. Scheduling check-ups with your family physician, dentist, and
chiropractor is an important step in preventing illness and injury.
2
A busy schedule may leave you eating in a
rush and making poor food choices. Now is a good time to get into
the habit of taking vitamins and minerals to supplement your
nutritional needs.
3
Uh oh, is a cold coming on? You know that
feeling…the scratchy throat, plugged up nose and just all around
feeling of being out of it. Act now and don’t wait for it to get
worse. Try sucking on a zinc lozenge or some other
stop-that-illness-in-its-tracks remedy like
Airborne. You may be pleasantly surprised to find that you wake up feeling great and ready to tackle another day.
4
Nothing
wards off germs more than good hand washing with soap and water.
Hand washing is the single, most effective way to stop the spread of
germs and infections. Antibacterial gels can help in a pinch, but
nothing beats scrubbing up and washing those germs down the drain.
To properly wash your hands:
- Wet your hands with warm, running water and apply liquid or
clean bar soap. Lather well.
- Rub your hands vigorously together for at least 15 seconds.
- Scrub all surfaces, including the backs of your hands, wrists,
between your fingers and under your fingernails.
- Rinse well.
- Dry your hands with a clean or disposable towel.
- Use a towel to turn off the faucet.
5
To further reduce the spread of germs and infection
in your home make it a practice to routinely wipe off common
surfaces. This includes telephones, light switches, keyboards, and
door handles. It only takes a matter of minutes and keeping
disinfectant wipes around can be a helpful reminder. This is also a
simple job to delegate to your children.
6
Consuming healthy foods is important to fight disease, provide
energy, and for the body’s systems to function properly. The food
choices you make now can have lasting affects on your health. Don’t
let your busy schedule prevent your from eating foods that benefit
you in many ways.
7
The brain is made up of over 80% water and is
essential to concentration and memory function. Get into the habit
of filling a large water bottle and keep it with you wherever you
go. Keeping one at your desk is a great reminder. Also take into consideration the way your routine varies from
the weekdays to weekend. You may be in a great habit of drinking
plenty of water at work, but then forget when you are at home on the
weekend. Avoid feeling sluggish over the weekend by staying properly
hydrated.
8
The human body was created to move and change
positions. Prolonged sitting in a chair will make you more fatigued,
decrease your circulation, and leave you distracted by being
uncomfortable.
Simple stretching techniques
you can do from your desk area can ease built-up tension in your
body and reduce your chances of developing headaches.
9
Even with a pressing deadline it’s still important to step away
from your desk. Heading outside for a brisk walk can increase your
circulation and mobility, as well as bring the necessary nutrients
and oxygen to your body’s systems.
10
An occasional late night or even all-nighter won’t
leave you too run down, but continuously cutting your sleep cycle
short can wear you out. People suffering
from sleep deprivation experience drowsiness, an inability to
concentrate, memory impairment, and poor physical performance. All
of these are necessary to perform well at work, school, and
completing family/household responsibilities. While forgoing sleep
on occasion may help you tackle a deadline, doing this long-term
will impede success.
11
If you are feeling tired from a lack of
sleep, don’t underestimate the effectiveness of powernaps. Taking a
short 20-30 minute catnap may be just the break your mind needs to
improve function.
12
All work and no play leads to stress which
has adverse affects on the immune system and your ability to
function. Finding ways to relax – participating in hobbies and
allowing for some down time in your schedule – will actually make you
more productive. Simple ways to relax include listening to music,
meditating, doing yoga, and reading for pleasure.
13
Humans are social creatures and there is a lot of value in our relationships. The people in our lives are essential to helping us feel motivated, encouraged, and solve problems. All of this leads to less stress and greater relaxation.
14
Another key component to being relaxed and reducing
stress is to stay organized. When you are busy juggling work, school
and family life, getting into the habit of writing everything down
and maintaining a scheduling system will keep you accountable and
drastically reduce stress. For more helpful tips about managing it
all, visit our Back to School
“Survival Guide” article,
How to Juggle Work and School.
