by Michael Plank
Move
An oldie but a goodie… skip the elevators and take the stairs. If you don’t live a life where you encounter a lot of elevators (like me), then walk or bike somewhere instead of driving there. Make it easy… something that would take you less than 20 minutes. But there are plenty of 800m drives I’ve taken in my life. Making one of those a walk means more movement, which is generally better than less.
Eat
More leafy green vegetables is another classic. And it’s classic for a reason. The bang for your buck you get in terms of vitamins and minerals from leafy, green vegetables is off the charts. Chard, kale, lettuce, Brussels sprouts, spinach… it’s all good. This week, include one serving of leafy greens with one meal.
Sleep
At least once this week, carve out a 9-hour block where you can be in your bed, off devices, with the lights off. Sleep for as long as you can in that block. Research suggests that athletes who sleep for less than 7 hours each night for more than 14 nights in a row face almost double the risk of injury of athletes who get sufficient sleep on a regular basis. Read more HERE.
Manage
Spend 60 seconds breathing deeply in and out through your nose. There is tremendous evidence on the benefits of controlled breathing exercises (“Breathwork;” which takes many forms) for stress relief. Read more HERE.