The Health and Wellness Checklist for 2023

New year, healthier you! Discover 10 essential tips for maintaining health and wellness in 2023.

Over the next month, thousands will participate in the typical new year activities – buying a new planner with the new calendar year, creating a vision board that maps out the year ahead, and writing a list of resolutions to achieve. The events over the past years have prompted many to put health and wellness as the focal point of their goals, ensuring that both their mind and body are well while enduring daily, modern life. 

2022 was stated as the first year of a “normal” era after the COVID-19 pandemic struck, leaving health and wellness at the forefront of many minds. However, as we closed out last year, we saw hundreds and thousands impacted earlier than usual by RSV, the flu, and, yes, even COVID-19. The viral infections compromised the health of many, especially children and adults 65 and older, and sent a frenzy around our “post-pandemic” world. In addition, at the beginning of the year, the American Hospital Association declared America to still be in a “Mental Health Crisis,” meaning behavioral health was more intensified than seen in years before regarding resources to meet the demands of mental health services. 

Health and wellness are topics on many people’s minds, but how can we ensure it is a part of daily life? 

What are Health and Wellness? 

Health and wellness may seem to act as one, but they have different meanings. According to the World Health Organization, health is a state of well-being – physically, mentally, and socially. Pfizer defines wellness as practicing healthy habits daily to achieve better physical and mental health. Practicing wellness helps achieve a healthy lifestyle. 

Check out the 10 tips below to ensure your 2023 is filled with health and wellness. 

Health and Wellness Checklist for 2023 

#1. Incorporate an exercise regimen into everyday life. 

Physical activity in your daily routine is essential. A regular exercise regimen helps reduce stress and the chance of disease and improves mood. According to the Physical Activity Guidelines for Americans, we should aim to get at least 150 minutes of moderate-intensity activity each week. Exercise can sometimes be looked at as a “chore,” however, there are many ways to get active, and finding one you enjoy is the most important to establish a routine. 

Here are some ways to make exercising enjoyable.

#2. Strive for an adequate amount of sleep.

We have heard for years that for our mind and body to function correctly, we must at least get 7 hours of sleep a night, which is true! Sleep is essential and directly related to how our body functions – energy levels, performance, immune system, etc. 

#3. Maintain a healthy diet.

Again, as we heard for years – “you are what you eat” – this is also true! Everything you put in your body determines the status of your health. Eating a lot of fruit, vegetables, lean protein, whole grain, and healthy fats is essential while avoiding an abundance of processed food. 

Find some healthy recipes here. 

#4. Drink a lot of water.

Water is needed for the body’s critical processes – temperature management, breathing, nutrient transfer, and so much more – to work correctly. Many people do not drink the daily recommended amount of water – 2.7 liters for women and 3.7 liters for men – and suffer from severe ailments like dehydration, headaches, and more.  

#5. Reduce and manage stress levels.

Eliminating stress from daily life is nearly an impossible task, however, there are many ways to lower and help maintain stress levels. Many people take up mind and body practices like yoga, meditation, exercise, and journaling to help combat the stress that daily life brings. 

#6. Practice taking care of your mental health. 

We are constantly reminded to engage in activities that keep our bodies healthy physically. Unfortunately, most of the time, the state of our mental health is overlooked. Practice taking care of your mental and overall health and wellness by staying grounded in the present moment. As mentioned above, many use the same tactics to manage stress to keep their peace of mind healthy. 

#7. Schedule your yearly wellness check. 

Yearly doctor visits and screenings with your healthcare provider are the only way to stay ahead, detecting any health problems or illnesses early and making them easier to treat. 

Find the recommended amount of screenings a year for your age group here. 

#8. Visit a medical professional when needed. 

Do not ever ignore signs of pain or illness when they present themselves. That is your body speaking to you, letting you know something is wrong. Waiting for a problem to become more severe may be waiting too late. Visit a medical professional as soon as you notice abnormal symptoms within your body. 

#9. Escape the digital world & take time for yourself. 

Our daily lives are consumed by being in front of screens for hours. Taking breaks from sitting in front of the digital screen, even with just a quick stretch or walk, is essential. This helps prevents burnout or mental overload. 

#10. Explore a new hobby. 

Learning a new hobby, a valuable new skill at that, can be a great way to give your mind a mental rest and put some energy into the excitement of learning something new. 

Ensure Health and Wellness in 2023 

Taking steps to achieve health and wellness may be more complex than it seems. We recommend keeping these three things in mind as you write your new year’s resolutions and figure out how to incorporate them into your daily life – motivation for the goal, how you will start, and determination that turns it into a habit. 

At Topeka ER & Hospital, we strive to continue to bring health and wellness to the community through the exceptional care of our patients. Open 24/7, 365 days a year, our patients are the number one priority of our expert physicians – here to treat any medical concerns. Do not hesitate to come in if needed! 

Disclaimer: As a service to our readers, Topeka ER & Hospital and Nutex Health state no content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.