Journaling—the practice of writing down personal thoughts and insights—can be traced back to the days of Hippocrates. Long before peer-reviewed studies were touting the benefits of journaling, humans recognized the cathartic effect of putting pen to paper.

How journaling can benefit your mental health

Writing about stressful events, traumatic memories, or even just day-to-day life can improve your mood, help you set goals, and enhance your well-being. Many therapists recommend journaling as a way to change perspective on tough situations and to find patterns in behavior, or simply to relieve daily stressors by transferring them from your mind to a physical piece of paper.

Some of the research-proven benefits of journaling include:

• Decreased anxiety levels: A study showed that people who were dealing with physical health problems alongside anxiety had fewer depressive symptoms and increased feelings of well-being after journaling for just 15 minutes, three days a week, over a 12-month period.
• Breaking away from spiraling thought patterns: When you experience a painful or difficult event, it's normal for the brain to become obsessive about what happened. Journaling can help put a stop to obsessive thoughts. The timing of when you journal about traumatic issues matters, however, as some research shows that journaling about traumatic events immediately after they happen may increase trauma symptoms.
• Increased awareness: Writing about day-to-day events can help you see situations from a new perspective, and can have a similar effect to going over the day's events with a friend.
• Emotional regulation: Research has shown that people who journal about their emotions gain higher levels of emotional control.
• Increased vulnerability: Writing about feelings in a journal may help you feel more comfortable sharing your emotions with others, and can create space for deeper, more honest relationships.

Writing prompts to support your mental health

When you sit down to journal, it can be tough to figure out where to start. Try following these prompts to help get your thoughts flowing.

Daily prompts for self-reflection

• What parts of your day are you grateful for?
• What was the highlight of your day?
• Did you learn something new today?
• If you could go back and live today again, what would you do differently?
• What are three things that you're looking forward to tomorrow?

Prompts for self-discovery

• What are your biggest strengths?
• What are you most afraid of? What's a step that you can take to help you move through your fear?
• What are your core values?
• Imagine that it's the end of your life, and you're looking back over the decades you lived. What are some things you'd look for to know that you've lived well?
• How is your life today different from how you'd imagined adulthood as a child? How is it the same?

Prompts for people living with depression and/or anxiety

• What's one way you can practice self-compassion today?
• Write a letter to your childhood self, offering humor, comfort, and advice about what's to come.
• Write about a place, person, animal, or other important part of your life that makes you feel loved.
• Imagine waking up tomorrow and being free from depression or anxiety. What would your day look like? Is there a way you can incorporate some facet of that day into your reality tomorrow?

Gratitude prompts

• List three things that made you smile today.
• Think about a time when you made someone smile today. How did that feel?
• What's one way you can help someone in your life who is going through a difficult time?
• How did you add positivity and joy to someone else's life today?

Prompts for shaping the future

• What are some things that make you feel powerful?
• What is something that you'd like to start doing? What steps can you take today to make it a reality?
• Choose a challenge you faced today, and describe how you solved the problem and moved forward.
• Imagine that your younger self time-traveled to your life today. What would they celebrate? What would they want to change?

Quick-start tips for getting into the habit of journaling

Habitual journaling can help you experience the catharsis and mental health benefits that come with the practice for years to come.

Try these tips to stick with journaling over time:

• Set an alarm on your phone to journal each morning or each evening, away from the hustle and bustle of the day.
• If you feel comfortable, place your journal in an area where you'll see it regularly. For example, if you plan on journaling at night, it might make sense to place your journal on your pillow after you make your bed in the morning.
• Don't let a single setback throw you off track. If you forget to journal for one day, that's OK! Get back to it, and write about the differences you noticed in your mental well-being on the day you forgot to journal.

Continue your journey of self-discovery

Ready to look for even more journal prompts to help you take self-reflection to the next level?

Try these resources:

• ChatGPT: AI-powered tools like ChatGPT can provide an endless number of prompts to help get your thought processes moving.
• 5 Minute Journal: This app offers guided prompts and gentle reminders to help you make journaling a daily habit.
• Daylio: Daylio is a journal, diary, and mood tracker that can help you understand how your moods change over time.
• Reflectly: Designed to support positive thinking, the Reflectly app uses AI-powered software to help you reflect on your daily moods.
• Dabble Me: This private journaling app can help you reflect on the past and focus on the present.

Working toward becoming your happiest self? We're here to support you

At Evidation, we're here to support all aspects of your wellness, including your mental health. Your physical and mental well-being are inextricably linked, and we're committed to helping you make the most of all facets of your wellness.

Here's how the Evidation app works: when you download our app, you'll be prompted to share the health data you're already tracking. In addition to using this data, Evidation will also ask you to provide feedback on your daily moods. This helps us find patterns and trends between how you're feeling and the health-related actions you're taking. We use this information to offer personalized, content-based insights that can help you use your physical health activities to support your mental well-being. We also provide you with cash (or gift card) rewards for taking part in healthy actions to help you stay motivated on the path to wellness. Click here to learn more about how Evidation works and get started with our app today.

When you're living with stress, anxiety, and depression, it can feel hard to make it through the day. Thankfully, there is treatment available. In addition to working with a therapist or your primary care doctor, there are also natural remedies for depression, anxiety, and stress that can benefit your mental well-being. Here, we'll explore common causes of stress, anxiety, and depression, as well as natural methods you can use to complement your doctor's treatment protocol.

How are stress, anxiety, and depression different?

While various mental health concerns can have overlapping symptoms, there are distinct differences between stress, anxiety, and depression.

Stress is a normal physiological and emotional response to a difficult situation. While everyone experiences stress, there are several factors that can affect the role it plays in day-to-day life. Your coping mechanisms, genetics, physical health, and other factors can all increase or decrease the amount that stress affects your well-being.

Anxiety is a persistent sense of worry that everyone experiences from time to time in response to a challenge, such as going on a first date or taking a test. While situational anxiety is normal, some people experience anxiety that's excessive or persistent, creating mental health challenges.

Depression is a mental health condition that causes persistent feelings of sadness, hopelessness, and disinterest in normal activities. Your thoughts, feelings, and behavior can all be affected by depression.

Top causes of stress, anxiety, and depression

Sometimes, mental health issues can occur without external factors due to chemical imbalances in the brain. In other cases, however, stressful life events can spur mental health concerns like anxiety and depression.

Stressors that can lead to mental health concerns like anxiety and depression include:

• Major life changes, like marriage, divorce, moving, starting a new job, or having a baby
• Financial issues, including job loss, debt, and unexpected bills
• Workplace problems, including work overload, conflicts with coworkers or supervisors, or job insecurity
• Relationship issues, including platonic, familial, and romantic relationships

Natural remedies for reducing stress

Stress is normal, and natural remedies can help many people manage stress more easily. Try these tips to lower stress levels, no matter what your day throws at you.

• Ashwagandha: Early studies have shown that ashwagandha—also known as Indian ginseng—may help reduce stress and anxiety, while also improving sleep quality.
• L-theanine: An amino acid found in green tea, research has shown that L-theanine can relieve symptoms of anxiety and depression, and can help resolve sleep issues.
• Lifestyle remedies: Exercise, meditation, yoga, and deep breathing can all effectively help you manage stress levels throughout the day.

Calming anxiety naturally

Anxiety can feel all-consuming, and natural remedies may help. Consider trying these options to provide relief.

• Valerian root: Some people find that valerian root supplements help to reduce anxiety and stress levels. Some important notes: this supplement isn't safe for those who are pregnant or breastfeeding, and it's important to watch out for side effects like dizziness and sleepiness.
• Chamomile: A warm cup of chamomile tea (or chamomile supplements) may help to ease anxiety symptoms. Stay away from chamomile tea if you're pregnant or breastfeeding, or if you're taking blood-thinning medications.
• Lifestyle changes: Some lifestyle changes may be helpful to reduce anxiety symptoms, including avoiding alcohol, avoiding caffeine, practicing meditation, and exercising at a moderate to high intensity for at least 30 minutes, several days each week.

Holistic depression treatments

While some natural supplements and lifestyle changes can help to ease the symptoms of depression, it's still important to work with your doctor to ensure that you're safe as you work to ease your symptoms.

Some of the most popular natural remedies for depression include:

• SAMe: A synthetic form of a naturally occurring compound, SAMe has shown some promise for treating depression, but it has yet to be approved for therapeutic use in the United States. An important note: don't take SAMe if you're already taking antidepressants, as mixing the two can have dangerous side effects.
• St. John's wort: This herbal supplement may help to support mild and moderate depressive symptoms. St. John's wort is not yet FDA approved for the treatment of depression, and it may interfere with other medications, including birth control pills and medicines designed to stop the body from rejecting an organ after a transplant. It's important that you don't take St. John's wort if you have bipolar and related disorders or if you're already taking an antidepressant.
• Lifestyle changes: Certain lifestyle changes can calm your nervous system and help ease depressive symptoms. Healthy eating, exercising for at least 30 minutes a day, three days a week, and following a consistent sleep routine can all be helpful.

When to talk to your doctor about mental health concerns

While everyone experiences stress, anxiety, and low mood from time to time, mental health symptoms that don't go away or interfere with your day-to-day life need the attention of a medical professional. There's nothing wrong with reaching out for help with your mental health. Just like lifestyle changes and/or medicine can be imperative for clearing a physical illness, medical support can help you deal with a mental health issue as well.

Talk to your doctor if you experience:

• Physical symptoms of stress, such as ongoing headaches, stomachaches, or changes in appetite
• Difficulties at work, at home, or in your relationships due to high stress levels
• Anxiety symptoms like excessive worry, restlessness, or sleep disturbances that interfere with daily functioning
• Depression symptoms that last for two weeks or more, including feelings of hopelessness, fatigue, changes in sleep or appetite, sadness, or a loss of interest in your normal activities

If you're experiencing a crisis, be sure to call the crisis hotline at 988 for immediate assistance.

Your mental health matters, and we're here to help you feel your best

If you're living with anxiety, depression, or other mental health issues, you aren't alone. As we mentioned, there are many factors that can affect your mental health, and sometimes, it can be hard to pinpoint exactly what lifestyle choices cause an increase in the symptoms of depression and anxiety. Using the Evidation app can help.

Here's how it works: when you download the Evidation app, you'll be prompted to share the health data you're already tracking (for example, information collected by your wearable fitness tracker, nutrition app data, etc.). We'll use this data, paired with information you share with us through in-app mood logs, to find connections and patterns. This allows us to provide you with actionable, personalized, content-based insights that can provide you with the information you need to support your mental and physical health. We believe in your ability to create positive change, and our reward system will provide you with cash prizes for staying on top of your healthy behaviors. 

We're excited to support you, and we can't wait to start helping you feel your best. Click here to learn more about how Evidation works and start earning rewards today.

If you struggle with getting enough restful sleep, you may be interested in holistic options that can help you wake up feeling refreshed. Many people are curious about using cannabidiol, or CBD, to support healthy sleep. Here, we'll explore more about CBD, including how it's different from THC, how CBD can help to improve your sleep, the pros and cons of using CBD, and more.

What is CBD?

Cannabidiol, or CBD, is a compound that occurs naturally in the cannabis plant. CBD is non-psychoactive, which differentiates it from other compounds in cannabis, such as THC (tetrahydrocannabinol). CBD does not create a "high" effect like cannabis products that contain THC.

According to the World Health Organization, there is no evidence of health problems associated with the use of pure CBD, and there is no evidence that CBD has the potential for abuse or dependence.

CBD has long been studied for its medicinal properties, including its ability to reduce pain, anxiety, and inflammation. Research also shows that CBD may alleviate some symptoms associated with cancer and cancer treatment, including nausea and vomiting. CBD may also benefit heart health, and may help people who are living with certain sleep disorders, including sleep apnea, post-traumatic stress disorder-related nightmares, narcolepsy, insomnia, restless leg syndrome, and rapid eye movement sleep behavior disorder.

How is CBD different from THC?

THC is the compound in cannabis that creates the "high" feeling associated with using marijuana. THC can cause a variety of mental and physical effects, including relaxation, euphoria, altered senses, an increase in appetite, sleepiness, and cognitive impairment.

Both THC and CBD interact with the body's endocannabinoid system (responsible for regulating physiological, emotional, and cognitive processing), but CBD does not produce a "high." Both cannabis products containing THC and CBD can be beneficial for a variety of health issues, but many prefer CBD products as they offer the health benefits of cannabis without the psychological and physical effects of THC.

How can CBD improve sleep?

Research on how CBD can lead to restful sleep is ongoing. Many health experts believe that the effect of CBD on the body's endocannabinoid system can lead to better sleep. It's thought that CBD may affect a variety of physical and mental factors that can affect sleep, including stress response, sleep-wake cycles, pain levels, and mood.

A study exploring how medicinal cannabis could help people with insomnia found that products with high levels of CBD provided greater sleep-related symptom relief than products with high levels of THC.

CBD can also help to lower levels of anxiety, which can make it easier to fall and stay asleep. In addition to helping to relieve anxiety symptoms, CBD can help with other mental health disorders, including social anxiety disorder, panic disorder, and obsessive-compulsive disorder.

How do you take CBD?

If you're interested in trying CBD products to see if they can help you drift off to sleep at night, you may be wondering exactly how you ingest CBD.

You've got options, including:

• Oils: CBD oils are hugely popular. To use CBD oils, you simply place a few drops under your tongue, then hold them there for 30 to 60 seconds before swallowing. You can also add CBD drops to food or drinks, or apply CBD oils topically.
• Tinctures: CBD tinctures are created by soaking cannabis in alcohol. Tinctures are taken similarly to oils, and many find that the effects of tinctures are more fast-acting than other CBD delivery methods. Oils and tinctures are both sold in both droplet and spray forms.
• Topicals: In topical treatments, CBD is suspended in a lotion or ointment that's applied directly to the skin. These can be effective for a variety of conditions, including itching, eczema, and psoriasis. It's unlikely that topically-applied CBD will provide benefits for sleep (unless skin condition symptoms are what's keeping you awake).
• Capsules: It's easy to take a CBD capsule, but it will take more time to feel the result than it would if you ingested CBD in tincture or oil form.
• Gummies: Discreet and often delicious, CBD gummies can be a simple and fun way to enjoy CBD before you go to sleep. Be sure to pay attention to how many gummies you take, as it's possible that some gummies may contain trace amounts of THC that could add up if you go significantly beyond the recommended dosage.
• Lozenges: Pre-dosed lozenges can make it easy to keep track of how much CBD you're using. It can take some time for lozenges to take effect, much like a gummy.

Pros and cons of using CBD

Pros

• Most people tolerate CBD products well and don't experience any side effects
• Unlike products containing THC, CBD-only products don't create a high
• It's easy and discreet to use CBD
• CBD derived from hemp is legal across the United States

Cons

• Some people experience side effects, such as dry mouth, diarrhea, reduced appetite, drowsiness, and fatigue
• CBD can interact with some other medications, such as blood thinners
• Some CBD products may contain small amounts of THC
• CBD products aren't regulated by the FDA, so you may be getting a higher or lower dose of CBD than what's advertised on the package

Is CBD safe for nightly use?

Most people can safely use CBD as a sleep aid at a moderate dosage every night. As with any supplement or medication, it's a good idea to talk with your doctor before you begin using CBD products.

Alternatives to CBD

If you're struggling to get to sleep and aren't interested in CBD, you may be interested in trying these natural alternatives:

• Melatonin
• Magnesium
• L-theanine
• Glycine
• Valerian root

We're here to help you make the most of your sleep

A solid night of sleep sets you up for success in the day ahead. At Evidation, we're here to support all aspects of your mental and physical well-being, including helping you get healthy sleep.

When you download our free app, you'll be prompted to share the health data you're already tracking with us. You're in charge of your privacy at all times, and can choose to change the way you share your data, or stop sharing your data altogether. We'll use the data you choose to share to find connections and provide you with personalized, content-based insights to help you get the best sleep possible. Click here to learn more about how Evidation works and get started today.

Melatonin is a hormone made naturally by our brains, and its key function is to help us fall asleep at night. What does melatonin help with? Because it has an effect on the body's circadian rhythm—the 24-hour cycle that affects every cell in our bodies—melatonin supplements are helpful for many people who have trouble sleeping.

Some professions and lifestyles take a toll on a person's circadian rhythm. This includes shift workers or people who travel internationally. Additionally, medical conditions or certain medications can also affect a person's sleep patterns. If you are experiencing any of these situations, your medical provider may suggest a melatonin supplement.

Let's dive in and learn all about how melatonin works, when you should take it, and how quickly it will help you get to sleep.

How does melatonin work?

The pineal gland in the middle of your brain produces melatonin. This gland is controlled by a group of nerve cells (neurons) called the suprachiasmatic nucleus (SCN). These nerve cells send signals to each other to control your body's clock.

During the daytime, the pineal gland is in the background and not producing a lot of melatonin. However, when it starts to get dark, the pineal gland goes to work to begin producing melatonin that helps you sleep.

As your body increases its melatonin levels, your blood pressure and body temperature start to drop. The more melatonin you have in your body, the sleepier you'll feel. Basically, melatonin works with your body's natural rhythm to help you feel ready to sleep when bedtime rolls around.

When to take melatonin

Melatonin doesn't knock you out as many prescription sleeping pills do, so it's important to take it about two hours before you go to bed. However, some people may benefit from taking melatonin as late as 30 minutes before bedtime. If you wait too late to take your melatonin, you may feel groggy when you wake up.

How fast does melatonin work?

Does melatonin work right away? The short answer is that your body absorbs melatonin quickly.

Most people produce more melatonin between one and two hours before their regular bedtime and begin to get sleepy. Similarly, if you take a melatonin supplement, you'll probably begin to feel drowsy about two hours later.

In most people, melatonin levels reach their peak about an hour after you take your supplement, so plan on being drowsy in about an hour until you know how your supplements affect you.

Several other factors influence how quickly melatonin works, including the time you take them, your body weight, and other medications you take.

Melatonin is available in all of these forms:

• Regular melatonin sleeping pills: Active ingredients are released immediately.
• Extended-release melatonin: Active ingredients are released more slowly than regular melatonin sleeping pills.
• Melatonin patches: Active ingredients are released more slowly than melatonin pills. Studies have also shown that people who use melatonin patches go to sleep more quickly and sleep for longer.
• Melatonin gummies: Some studies have found that melatonin gummies absorb better or similarly to pills.
• Melatonin melts: Melts are dissolved between the cheek and gums or under the tongue. These absorb more quickly than melatonin gummies.

How long does melatonin stay in the body?

Melatonin's half-life is 40-60 minutes. A drug's half-life is the amount of time it takes for your body to eliminate half of the dose.

Most drugs require up to five half-lives to be completely eliminated. With a half-life of between 40 and 60 minutes, this means that melatonin is in your body for about five hours after you take it.

If you remain awake after taking your melatonin, you'll probably feel drowsy. For this reason, you should avoid using heavy machinery or driving after taking melatonin.

Keep in mind that everyone metabolizes melatonin differently and many factors affect how long it stays in your body, including:

• Caffeine intake
• Age
• Tobacco use
• Body composition
• Health status
• Medications
• Melatonin usage (how often you take it and whether you use extended-release or regular melatonin)

Precautions with melatonin

The most important thing to consider before taking melatonin is that it isn't regulated by the U.S. Food and Drug Administration (FDA). Melatonin supplements on the market have been studied and found not always to contain the dosage the manufacturer lists on the labels. Before buying a product, read reviews carefully and look for supplements that have undergone third-party testing.

While melatonin is widely considered to be safe, there are some precautions to take before starting any new medication, whether prescription or over-the-counter.

You shouldn't take melatonin if any of these apply to you:

• Autoimmune disease
• Pregnant or breastfeeding
• Depression or anxiety
• Heart or kidney disease
• Seizure disorder
• Immunosuppressants or contraceptives

Also, please speak with your medical care provider before taking melatonin if you take any of these because of potential drug interactions.

• Caffeine supplements (or excess caffeine)
• Birth control pills
• Vitex agnus-castus (chasteberry)
• Antidepressants
• Anti-seizure medication
• Blood thinners
• Blood pressure medication
• Medication that weakens the immune system

It's important to understand that you shouldn't operate machinery or drive within four to five hours after you take melatonin. If you take sleeping pills or drink alcohol in the evening, don't take melatonin the same night. The combined effects of these substances and melatonin can make you too sleepy and even cause breathing problems.

Melatonin side effects

Like most medications or supplements, melatonin can have side effects. While most health experts believe melatonin is safe for healthy people, its side effects haven't been studied extensively.

These are the most common side effect of melatonin:

• Drowsiness during daytime hours
• Dizziness
• Headache
• Irritability
• Upset stomach
• Temporary depression
• Intense nightmares

Get well-rested for optimal health

Being well-rested is essential if you want to perform at your best and enjoy a healthful existence. Melatonin can help many people enjoy better sleep.

Evidation Members can earn points for tracking activities that include sleep, staying hydrated, food intake, walking, and more. Download our app to get started today.

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From maintaining a healthy weight to strengthening bones and muscles, walking is a powerful way to take care of your body. According to the CDC, walking is the most popular form of aerobic physical activity. Many of us have heard that we should aim for 10,000 steps a day to really see health benefits. We checked out the science behind the 10,000-step rule—and what we found might surprise you.

In this article, we’ll be diving deep into the concept of whether 10,000 steps a day is the magic number for health or not. We’ll share where this idea came from, whether it truly is the magic number, and how you can boost the number of steps you get in a day to improve your fitness.

Where did the 10,000 steps a day idea come from?

Whether you heard about the 10,000-step rule from a friend, or read about it on a fitness app, this message has been circling the health community for some time now. Oddly, there doesn’t appear to be any scientific data that 10,000 steps a day is the optimal goal for health. It's believed that the now-arbitrary goal was developed as a marketing tactic by a Japanese pedometer company in the 1960s.

Does that mean it should be thrown out? No, the 10,000 steps a day idea has started a renewed interest in being active, and that’s always a good thing.

How long does it take to walk 10,000 steps?

If you've decided that you're dedicated to hitting 10,000 steps per day, understanding the amount of time you'll need to get your steps in can be an important part of fitting your goal into your schedule. Depending on your pace, elevation changes as you're walking, and other factors, it'll take between one and two hours to walk 10,000 steps.

This doesn't mean that you need to block out two hours each day to walk, however. Small changes—like taking phone meetings while walking, going for a stroll after dinner, or making a point to move for a few minutes every hour—can seriously add up.

How many miles is 10,000 steps?

The number of miles you’ll cover with 10,000 steps can vary from person to person based on stride length. That said, for the average adult, 10,000 steps covers about 5 miles (8 kilometers).

Increasing movement is beneficial, whether you hit a 10,000 step goal or not. You'll receive the benefits of increased walking, including increased flexibility, increased blood flow, better heart health, improved balance and increased range of motion, as long as you're striving for that 10,000 mark, even if your daily distance coverage falls short of your 5-mile goal.

Keep in mind that 10,000 steps is a goal that works well for many people, but it’s not the best goal for every person. The benefits of walking more happen if you increase your energy expenditure, even if 10,000 steps a day is out of reach.

Is 10,000 steps really the magic number?

One study followed 2,110 adults with an average follow-up of 10.8 years. During this study, people taking at least 7,000 steps a day compared to those taking less than 7,000 steps a day had a 50% to 70% lower risk of mortality.

This doesn’t give any evidence that 10,000 steps is the magic number. But it does indicate that more exercise is better than less.

Amanda Paluch, a lead researcher studying the link between how many steps people take and cardiovascular disease, led a team that analyzed seven earlier studies that followed participants who wore step counters and tracked their cardiovascular health.

They brought all the studies together for a more diverse sample. They found that as the number of steps increased, the risk of cardiovascular disease decreased. Paluch explained that just increasing your steps incrementally could be helpful to your cardiovascular health. Rather than focusing on hitting an arbitrary number of steps each day, it may make more sense to work to increase your step goal by 5 or 10% each week until you get to a number that feels challenging-yet-beneficial for your fitness level.

How many steps a day should you be getting?

Taking less than 4,000 steps a day is considered a low level of physical activity. If you’re regularly walking less than that, and you aren’t limited by mobility or health conditions that prevent you from walking more, it might be a good idea to step up your step count—but that doesn’t mean you have to push for 10,000 each day.

‍The number of steps you should take each day depends on several factors.

Your age, health, current fitness levels, and fitness goals all play a role in determining the number of steps you should be taking each day.

The CDC’s recommendations for the amount of physical activity you should aim for are based on your current fitness level.

• Inactive - No extra physical activity taking place besides the basic movements required for daily life.
• Insufficiently active - Less than 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise per week
• Active - 150 to 300 minutes of moderate-intensity exercise every week
• Highly active - More than 300 minutes of moderate-intensity exercise per week

What is moderate-intensity exercise?

Moderate-intensity exercise is anything that gets your heart pumping while increasing your respiratory rate (breathing). Brisk walking, biking, swimming, jogging, playing basketball, jumping rope, and playing volleyball all fall into the moderate-intensity category.

According to a study published in the medical journal The Lancet, people over the age of 60 who regularly walked about 7,000 steps per day cut their mortality rate in half. Younger people who walked about 8,000 steps a day saw a similar dip in mortality.

If you deal with certain health conditions, it's important to talk with your doctor before you begin a new exercise program.

How to add more steps to your day

Making small, sustainable changes that you can stick with over time can help you steadily increase your steps. Try these tips to add more movement to your day:

• Take the stairs. Taking the stairs whenever you can allows you to get your heart pumping without taking away from your normal daily routine.
• Walk with a dog or friend. Taking some time out of your day to walk your dog or to take a stroll with friends can be a great way to clear your head while also adding in more steps and getting your dog to exercise. If you work in an office, talk with your coworkers about heading out for a 10-to-15-minute stroll after you finish lunch to help add some movement to your day.
• Make parking decisions that help you move. Whether you’re taking a trip to the grocery store or meeting up at a friend's house, taking time to take those extra steps either by walking or parking further away from your destination might be a great way to add more steps into your daily routine.‍
• Listen while walking. Podcasts can be an engaging and fun way to get news, learn something new, or check out a great story. Saving your podcasts for when you're walking can help you add more movement and help you get more exercise.
• Walk while watching TV. If you’re in the habit of watching TV to unwind at the end of the day, consider adding some walking to your nightly routine. If you don't have a treadmill, consider looking into a walking pad—a small, foldable option that can help you increase your steps without shelling out for a major piece of gym equipment.
• Get up earlier. Getting up 15 minutes earlier to take a short walk before starting your day could add 1,000 to 2,000 steps to your daily routine, depending on how quickly you walk.
• Talk on the phone and walk. If you need to take a phone call, pop in your earbuds and walk the neighborhood while you talk.

If walking all of your steps at once feels daunting, break up your walks. Quick walks and workouts almost always feel less overwhelming than longer ones.

After looking for small places to add steps to your day, you may start noticing the benefits of increased activity. If you want more, consider these more detailed steps.

1. Get into a routine

A routine is the key to being more active. Once you’re in the habit of moving more, you’ll find it easier to get a higher step count each day.

Researchers at MIT found that the cue-routine-reward system is highly effective at building neurological connections that make something into a habit.

To do this, you need:

• Cue - A cue triggers your brain to get into workout mode. For instance, if you want to work out in the morning, your morning alarm could be your cue. Tie the activity into the cue regularly until it becomes a habit.
• Routine - Next, make it a routine. The routine is a habit or action that you do repeatedly, such as heading out for your walk.
• Reward - The reward is something tangible that makes you feel good about doing the activity. Sometimes, all you need is the endorphins your body makes. However, some people need a more tangible reward. At Evidation, we put your rewards on autopilot. After you hit a reward threshold, you'll be able to turn in your points for gift cards or cash rewards.

If you go through the cue-routine-reward cycle multiple times, you’re likely to build a habit. Soon, walking will be something you're so used to, you don't even think about it, and you're getting your steps in on a more regular basis.

Habit stacking can also work well. To do this, stack your walking habits with something you already do every day. Since the first item is already a routine, you'll be able to add the new one more easily.

For instance, if you listen to a certain playlist daily, grab some earbuds and listen while you walk. You’ll add steps more quickly and not have to add something new to your daily routine.

2. Start small and build

Choosing an overwhelming goal is one of the mistakes many people make when starting new exercise routines. Instead of taking on a large goal, start with increasing your steps in small increments each week, until you see yourself with a large jump in the number of steps you’re taking.

Start with adding an evening or morning walk, using the routine building system mentioned above. Once that’s a habit, add another walk at another time of day. Soon you’ll be closer to reaching your step goals by building a little at a time.

3. Build walking into your workday

Are there places in your workday where you can be active?

This doesn't necessarily have to look like taking a mile walk on your lunch break. Small changes add steps to your day and reduce the amount of time you spend sitting at your desk.

For instance, instead of sending an email to your coworker, walk across the office to talk in person. When you have a one-on-one meeting, if it doesn't require a computer, have the meeting while you and your coworkers take a walk.

4. Grab a friend

You’ll be more likely to stick with your walking goals if you do it with a friend. Having a friend will be an accountability piece, and you’ll find the walk more enjoyable as you socialize.

While the goal of getting more steps doesn't have anything to do with intensity, you might find that you walk faster and get more cardio in along with your steps, and you track more in a shorter period of time. Check out more ideas for increasing your cardiovascular health while you’re also working to increase your steps.

How many steps per day should I walk to achieve better health?

There’s no evidence or research that shows 10,000 steps is the optimal walking goal for health. In fact, the magic number of steps for one person may be different from another’s.

But that doesn’t change the fact that more steps could be better. What’s true is that walking more carries many health benefits.

If you’re getting 2,000 steps a day, increasing to 5,000 steps is going to improve your strength and cardiovascular health. If you add a beneficial yoga routine to your exercise routine, and get fewer steps, you’re still getting increased health benefits. The key is to get more active.

Whether that means you aim for 6,000 steps a day or 5,000, there’s no standard number that every single person should be aiming for. It changes based on several factors. 

These factors include:

• Your current fitness and activity level
• Other activities you do to stay active
• Health conditions you might have

To determine the best step count to aim for, talk to your doctor, and then start walking!

Remember, the 10,000 step goal may be a bit of a health myth, but it has shed light on the fact that society lends itself toward sedentary living, and being more active is beneficial to your health.

Start getting rewards for tracking your steps with Evidation

At Evidation, we’re here to help you get the rewards you need to get active and take better care of your health. We make it easy and fun to stay active, and let you earn cash at the same time.

Evidation connects with multiple step-tracking apps to reward you for making positive changes to your health. Whether or not you choose to strive for 10,000 steps a day, you can get rewards for making active choices. Sync your step tracker with Evidation, and start earning points you can redeem for cash.

When your to-do list seems never-ending, it can be tempting to put off taking care of your mental health. Doing so, however, doesn't just hurt your well-being—it can also create a dip in productivity. Here, we'll take a look at why mental health is such an important piece of the overall wellness puzzle and explore some quick tips to give your mental wellness the attention it needs throughout busy days.

How mental health affects overall wellness

The brain and the body are closely connected, and positive mental health practices can have a major impact on your physical health. Research shows that people who have positive psychological well-being are less likely to experience cardiovascular issues. Research also suggests that people who have certain mental health conditions—like depression—alongside chronic physical illness may experience more severe symptoms of both conditions.

The bottom line: the mind and body are inextricably linked, and the way we take care of one affects the health of the other.

Quick tips to boost your mental and emotional well-being in minutes

Thankfully, it only takes a few minutes to practice strategies that can boost your mental health. Here, we'll take a look at some of the fastest ways to naturally boost your energy levels, lighten your mood, and get healthy sleep to support your mental, emotional, and social well-being.

Naturally boost your energy

Vitamins

Feel like you're dragging through the day? It's possible that a vitamin deficiency could be the culprit behind low energy levels. Taking a daily multivitamin or varying your diet to include a wider variety of foods can help ensure that you’re getting the nutrients you need to thrive. More than 50% of people worldwide experience vitamin D deficiencies, which can negatively affect energy levels. Vitamin D is available as a supplement and is also found in high levels in salmon, tuna, egg yolks, and certain fortified products (including milk, yogurt, and cereal).

Enjoy morning sunlight

Exposure to morning sunlight is a free, simple way to create an energy boost that will last for the rest of the day. Early exposure to sunlight helps your circadian rhythm (your brain's internal sleep and wake clock) understand that it's time to get the day started. Just 15 minutes of exposure to sunlight and fresh air can make a major difference in your energy levels throughout the day.

Chat with a friend

We get it—it can be tempting to dedicate every second of your day to productivity, but taking a few minutes to talk with a friend can actually increase your energy levels and help you get more done throughout the day. Going eight hours without social interaction has the same effect on your energy levels as not eating for the same amount of time. Research also shows that social engagement can improve cognition and memory. A five-minute phone call to a friend or chat with a co-worker can go a long way in refilling your energy reserves.

Use simple strategies to improve your mood

Journal your thoughts

Jotting down your thoughts in a journal can help you manage day-to-day stress and anxiety, and can help you find solutions to issues that are negatively affecting your mood. Taking just a few minutes to write each day can give you a silent sounding board for issues that get you down.

Try a quick meditation

Research shows that short meditation sessions can improve mood, boost memory, and decrease anxiety. If you're new to meditation, start small. Listening to a guided meditation practice can help you turn off internal chatter, focus, and move forward through the day with a clear head.

Focus on gratitude

A long-celebrated stress management technique, practicing gratitude can help train your brain to look for the positive. When you find yourself going through something tough and can feel your mood dip, try finding three things to be grateful for at that moment. You may find that this helps you feel more connected while lowering your stress levels.

Support healthy sleep

Create a wind-down routine

Setting the stage for sleep success is important, and creating a simple routine can help signal to your brain that it's time for rest. An hour or so before it's time to go to bed, get away from screens, if possible. If you have to use your computer or phone, use a blue-light blocking feature to minimize the negative effect screens before bed can have on your sleep. Meditation, reading, and stretching can all help you wind down before you power down for the night.

Cut caffeine early in the day

There's nothing wrong with a cup of coffee (or two) in the morning, but drinking caffeine throughout the day can negatively affect your energy levels because of its effect on your sleep. Try cutting out caffeinated drinks after 2 pm to set yourself up for sleep success. If you find that you're still struggling to relax at night, try switching to decaf after noon.

When to seek help

If your mental health symptoms are significantly interfering with your well-being, or if you're having thoughts of self-harm, it's important to reach out for help right away. If you're in a crisis (you're considering hurting yourself or others), call or text the Suicide & Crisis Lifeline at 988 immediately.

Mental health issues are highly treatable, and your doctor or counselor will be able to work with you to develop a treatment plan. Struggling with mental health doesn't mean that you're weak or different from anyone else, just like getting physically sick isn't an indicator of your physical strength. Help is available, and can make a major difference in your quality of life.

We're here to support all aspects of your well-being, including your mental health

Your emotional, social, and psychological health are key aspects of your well-being. At Evidation, we're here to help you feel your best. When you download our free app, you'll be prompted to share health data you're already tracking (for example, information gathered from a wearable fitness tracker, data you input into your nutrition tracking app, etc.). You can also log your mood in the app each day and track it over time. We use the information you share to find patterns and develop insights that can help to push your health journey forward.

If you choose, you can allow our trusted research partners to use your data for health studies, allowing you to contribute to valuable medical research. Bonus: we also reward you (in cash or gift cards—you choose) for sticking to healthy behaviors and reaching your goals. Click here to learn more about how Evidation works and get started today.

We get it: no matter how committed you are to reaching your fitness goals, it can be intimidating to walk into a gym for the first time. Venturing into the weight machine area can feel even more like venturing into a country where you don't speak the language. Here, we'll dig into everything you need to know about using machines in the gym.

How a trainer can help you use gym equipment

Working with a personal trainer can help you learn the basics of how to use gym equipment. Personal trainers understand how to work with people at every fitness level, and can help you make the most of your time in the gym, whether it's your first time working out or you've been pumping iron for years.

Working with a personal trainer long-term can be a valuable investment. If working with a personal trainer regularly doesn't make sense for your budget, you may want to consider one or two sessions to get the hang of using new-to-you machines in the gym.

Strength training machines and how to use them

Weight stacks and cable machines

Weight stack machines—including chest press machines, chest fly machines, arm extension machines, triceps press machines, rotary torso machines, and leg curl machines—use a combination of stacks of rectangular, weighted plates and cable systems to create resistance against the desired muscle group.

To select the weight you're going to use for a weight stack/cable machine, you'll place the pin—a metal cylinder—into the hole of the desired weight you'd like to use for the machine. Be sure you push the pin all the way into the weight stack to ensure that the plates are stable and don't slip. As you move through your reps, be sure to use controlled movements so that the weight plates don't slam.

Plate-loaded machines

With some weight training machines, the weights aren't connected to the machine with a cable—you'll have to place the weights on the machine yourself. Bench press machines, leg press machines, and Smith machines all require you to load your own weights before you get started.

When you're stacking weights onto a machine, be sure to start with the largest weight first. Push it back as far as it will go onto the bar, then repeat the sequence on the other side. Be sure to switch back and forth between sides as you're loading to keep the machine balanced. After you finish fully loading the weights, you'll need to secure the weights with a pin—a small piece of metal used to hold the weights in place while you're lifting.

After you're finished lifting, be sure to remove the weights from the machine and return them to where you found them.

Hydraulic resistance machines

Hydraulic machines function similarly to weight stack and cable machines. Instead of a stack of weights, however, these machines are fitted with hydraulic pistons that work to create resistance as oil flows through the cylinders of the machine.

To change the resistance on a hydraulic machine, you'll usually need to change the settings on a dial or on a similar mechanism. These machines aren’t as common as plate-loaded machines, cable machines, and weight stack machines in most gyms. If you're unsure of how to use a hydraulic machine, be sure to ask gym staff for help so you're able to safely get a great workout.

Cardio machines and how to use them

Ready to ramp up your heart rate by hopping on a cardio machine? Pop your earbuds in, get your favorite playlist going, and enjoy some time on one of these tried-and-true cardio favorites.

Treadmills

Most treadmills are super-simple to use. When you first get on the treadmill, stand with one foot on either side of the belt (the part that you'll walk or run on once you turn the treadmill on) while you get the machine started. You'll likely see a few different options, including quick start, intervals, and hills. It's a good idea to start with the quick start option while you learn how the treadmill works. After you press the quick start button, the belt will likely start to move slowly. Step onto the belt and begin walking, adjusting your speed and/or the incline of the treadmill to meet your needs.

Elliptical machines

Elliptical machines—named for the oblong shape that your foot follows on the pedals— are a joint-friendly way to boost your heart rate. It can take a few minutes to get the hang of an elliptical machine, so don't worry if it feels awkward when you first place your feet on the pedals. On most elliptical machines, simply stepping onto the pedals and moving your feet will turn the machine on. From there, you can choose to adjust resistance levels, choose specific programs, or set a countdown timer for how long you'd like to work out.

Stair climbers

The never-ending stacks of stairs can look intimidating, but once you climb up and check out the control panel, you'll see that it's fairly easy to operate. Like elliptical machines, most stair climbers will turn on as soon as you step onto the machine. You'll be able to choose from quick start or programmed options. When you're ready to get off, turn the machine off and wait for the stairs to stop moving, then use the handrails to guide yourself back to the floor (the stairs may shift slightly as you lower back to the ground, so be sure to move slowly).

Stationary bikes

Whether you want to sit back and read, watch TV, or get some sweaty intervals in, stationary bikes can be a great way to get a cardio workout that's just as easy on the joints as the elliptical. To get started, sit down on the seat, and use the handle to adjust the seat to your preferred position. Place your feet on the pedals, begin pedaling, and use the control panel to adjust the resistance as necessary.

Other equipment

Medicine balls

Medicine balls can offer a full-body workout when used correctly. If you're in the gym with a friend, consider standing back-to-back and passing the medicine ball to one another to work your cores (be sure to switch direction after a set number of passes). If you're in the gym on your own, medicine ball slams can also provide a great cardio and strength session (click here to check out a quick how-to).

Ropes

Battle ropes are heavy, braided ropes that are typically wrapped in tape or other smooth material at the end. The ends of the rope are anchored in the ground. To use battle ropes, make waves (either with both arms at the same time or with alternating arms). Ropes workouts can be seriously challenging. It's a good idea to use these for high intensity interval (HIIT) training. Try making waves for 20 seconds followed by a 40-second break, and repeat 10–15 times.

Stability balls

Stability balls can be a great way to work your abs. Try doing a plank with your feet on the stability ball for a balance challenge. Ready to take it to the next level? Try a jackknife. Start by holding the plank position with your hands, then pulling your knees into your chest while your feet remain on the stability ball.

Basic gym etiquette

First time at the gym? While it's normal to feel a little nervous, remember, every single person in the gym had to, at some point, walk through the doors for the first time. You're doing something positive for your health, and no one is there to judge you. Understanding gym etiquette tips can help your workout flow smoothly, and can help you feel more comfortable as you move from one machine to the next.

Keep these gym etiquette tips in mind:

• Wipe down cardio machines after you're done using them. Usually, there are spray bottles and paper towels for this purpose.
• Ask for help when you need it. Gym staff members are there for a reason, and they'll be happy to show you how to safely use equipment.
• Share equipment with others. If you're doing several sets on a machine and others are waiting, ask them if they'd like to "work in," i.e., get their reps in while you're resting between sets.

Ready to get fit? We've got your back

At Evidation, we're here to support you as you work to become your healthiest self. If that means hitting the gym, we're here to provide you with the encouragement you need (we've also got you covered if you prefer to work out at home).

Here's how the Evidation app works: after you download the app and create an account, you'll be prompted to share health data that you're already tracking, such as information from fitness tracking apps (like Apple Health, Fitbit, Garmin, etc.), nutrition apps, etc. We'll use this information to find patterns and connections, then provide you with actionable, personalized, content-based insights that will help you drive your health journey forward. No matter where you're at in your health journey, our team is here to support you. Click here to download Evidation today and get started.

Cold plunging—the practice of immersing yourself in an icy bath in hopes of mental and physical health benefits—has gone viral on social media. If you're shivering at the thought of plunging into a tub full of ice water first thing in the morning, but are curious as to the health benefits, we're right there with you. Here, we'll explore everything you need to know about cold plunging, including potential benefits, the pros and cons of jumping into an icy tub, and alternatives to cold plunging.

What is a cold plunge?

Also known as cold water immersion, cold plunging involves submerging your body (usually, up to the neck) in super-cold water (between 39°F and 59°F) for up to 10 minutes. A cold plunge can be completed in an outdoor cold plunge tub prepared with ice and cold water, a converted chest freezer, or an icy natural body of water (such as a lake or ocean). Beginners may prefer to give cold plunging a try in their home shower or bathtub at first, where the temperature can be more easily adjusted, and they aren't subject to the outdoor elements.

Why is cold plunging so popular?

While cold plunging has experienced a hyper-increase in popularity recently due to social media, it's rooted in ancient tradition. Cultures in Egypt, Greece, Russia, Japan, and Scandinavia have used cold plunging as a part of health routines and rituals for thousands of years. Today's cold plunge practices typically work to meld mental and physical health benefits.

Many hugely successful athletes, including LeBron James, swear by cold plunging for physical recovery and mental clarity. Some biohackers—social media personalities who produce content on how to make the most of your health and well-being by making changes to daily routines—say that cold plunging offers metabolic and immune health benefits. Others say that the endorphin rush and resilience-building power that comes with stepping outside of your comfort zone can set you up for success throughout the rest of your day.

Many believe that cold plunging pairs well with cold weather workouts, such as trail running in the winter, cross-country skiing, or participating in outdoor boot camps. After pushing through a tough workout in the elements, a quick dip in a cold plunge tub can feel exhilarating before warming up indoors.

Benefits of cold plunging

Cold plunge benefits differ from one person to another. The research on cold plunging is ongoing, and many of the benefits of cold plunging are anecdotal. If you're interested in giving cold plunging a try, be sure to take note of the benefits you experience, and don't force yourself to keep up the routine if it's not the right fit for you.

Some of the reported benefits of regular cold plunging include:

• Reduced muscle soreness: Regular cold plunges may help to reduce inflammation and numb nerve endings, which can make it easier for you to bounce back after tough workouts.
• Increased circulation: Moving between exposure to cold and exposure to warmth can create an extra workout for your cardiovascular system that can strengthen blood vessels and improve circulation.
• Enhanced mental resilience: Doing something difficult first thing in the morning can help create a sense of mental fortitude for the rest of the day. For some people, this can help to manage anxiety, discomfort, and difficult emotions later in the day.

Cold plunge pros and cons

There's no doubt about it—cold plunging can be an effective way to wake up and get your mind right for the day.

Some of the pros of cold plunging include:

• Quick energy and mood boost. The feeling of exhilaration you get from a cold plunge can create a positive tone for the rest of the day.
• Improved muscle recovery. Lowered inflammation and increased circulation can decrease soreness, reduce the likelihood of injury, and improve muscle recovery after workouts.
• Increased mental toughness throughout the day. If you've already completed your toughest task of the day before you head to work, you may find that it's easier to overcome other challenges.
• Easily accessible for beginners: As we mentioned, a cold shower or cold bathtub can be a good start for cold plunging, making it easily accessible to anyone who wants to give it a try.
• Can be done at home or in nature: Since cold plunging is versatile, you can complete it outdoors or indoors, at home or in a hotel room, etc.

Some of the cons of cold plunging can include:

• Discomfort, especially as you get used to the process. For many, the thought of spending time in cold water brings feelings of anxiety and discomfort. If you find that cold plunging causes you high levels of stress, it may not be worth the potential physical and mental health benefits.
• Health risks: Cold plunging may not be a safe choice for those with heart conditions, high blood pressure, or other health conditions. Cold plunging can affect the heart's rhythm, so it may not be a good fit for those concerned with cardiac health issues.
• Risk of hypothermia. If you decide to give cold plunging a try, start slow, spending just 30 seconds in the cold plunge tub until you understand how your body reacts to such a vast temperature change.

As with any new health routine, it's a good idea to talk with your doctor before you give cold plunging a try, especially if you have heart conditions or other health issues that may be negatively affected by temperature change.

Cold plunge alternatives

If you'd like the benefit of cold plunging but don't love the idea of diving into a tub of ice first thing in the morning, you aren't alone. Thankfully, there are some other options you can use to improve your mood, boost mental clarity, and start your day off right.

• Contrast showers: Alternating between hot and cold water in the shower can increase circulation and provide you with a manageable version of exposure to the cold. Over time, you can try to increase the amount of time you spend in cold water.
• Cryotherapy: Cryotherapy is a high-tech alternative to cold plunging that exposes the body to super-cold air for two to three minutes at a time. Cryotherapy chambers are super-expensive, with a used model costing tens of thousands of dollars. Many people who are interested in cryotherapy purchase sessions at a wellness center, where they can enjoy the benefits without such a massive investment.
• Outdoor winter walks: If you live in an area with cold winters, spending time in the brisk air can energize your body, enhance your mood, and help to build your tolerance to the cold. It can take some time to get used to the cold. You may want to start with spending just a few minutes walking outdoors before coming inside to warm up with some yoga, Pilates, or other gentle movement.
• Breathwork and meditation: Practicing breath control techniques (especially paired with mild cold exposure) can provide similar mental clarity and stress resilience benefits. Using a simple meditation app a few times a day can help you get into a routine.
• Sauna or heat therapy: While it seems counterintuitive, spending time in a sauna or using other types of heat therapy can offer similar benefits to cold plunging, as heat can increase circulation, reduce inflammation, and improve mood.

No matter what your wellness routine, we're here to help you stay on track

At Evidation, we're here to empower you to make the health decisions that move your wellness forward. Whether you're just getting started with crafting healthy habits or you're looking to improve the solid routines you've already established, we can help you understand patterns in your behavior and well-being.

When you download the Evidation app, you'll be prompted to share the health data you're already tracking with our team, such as data from nutrition trackers, wearable fitness trackers, etc. We'll use the information you choose to share to find patterns and connections that help us offer you personalized, content-based insights that can help you make the decisions that move your health forward, one step at a time. Click here to learn more about how Evidation works and download our free app today.

When you're a busy professional running from one meeting to the next, working to hit tough deadlines, and trying to maintain some semblance of a personal life, it can be easy to put self-care on the back burner. Thankfully, you don't have to spend hours in the gym or kitchen to make small changes that can help you feel your best (and can even support increased productivity). Here, we'll take a look at simple steps you can take to create a healthy lifestyle despite a jam-packed schedule.

Nutrition tips

Prioritizing nutrition can help boost your energy levels and support a healthy immune system. Whether you've been incorporating healthy meals into your life for years or you're just getting started, try incorporating these simple healthy eating habits to help you feel your best.

Stock your fridge

When you have a busy schedule, you need options that are easy to grab as you head out the door. Stock your fridge (and counter) with healthy essentials like fruits, veggies, and single-serve low-sugar yogurt. Struggling to get to the grocery store? We get it. There's nothing wrong with ordering grocery pickup or delivery to make sure you have the essentials on hand to help you feel your best throughout the work week. If you're able, keeping a stock of healthy snacks in the fridge at work can help you stay on track when you're away from home.

Try meal prepping

Spending an hour or two in the kitchen once or twice a week to prepare meals can help to make sure you have plenty of healthy options on hand that don't require a stop at the store or a restaurant.

Try these meal prep tips to get started:

• Focus on protein. Seasoning and cooking a few pounds of lean protein provides an easy option for topping salads, rice bowls, or for enjoying alongside a plate of veggies.
• Prepare and measure out grain bases. Cook a pot of brown rice, quinoa, millet, or other whole-food grain, and measure it out into portions for the week. Use these in the following days to boost the fiber content and satiating power of your meals.
• Chop and prep veggies. When vegetables are washed, chopped, and stored in the fridge, it's easier to include them in your meals. Pro tip: make a goal to try a new-to-you vegetable each time you go grocery shopping.

Exercise tips

Current research-based guidelines suggest that healthy adults get at least 8,000 steps each day. It's also recommended that you get at least 150 minutes of moderate-intensity exercise each week. When you have a busy schedule, it's key to find ways to squeeze meaningful movement into your day. Try the ideas below to get your blood flowing without spending hours at the gym.

Walking pads

Using a walking pad—a small, easy-to-tuck-away treadmill designed for walking while you're working, watching TV, or otherwise engaged in activity—can be a great way to help you boost your activity levels while you're moving through a list of tasks.

Tabata workouts

Interested in getting a great sweat session in, but short on time? Tabata workouts offer quick, very high intensity intervals followed by periods of rest. By design, tabata workouts burn a high level of calories quickly, allowing you to get an effective workout that supports both cardiovascular and musculoskeletal health without requiring major changes to your schedule. Bonus: most tabata workouts can be done at home, without equipment.

Working out on-the-go

Small efforts throughout the day—like doing a wall sit while you're talking on the phone, taking the long way to your car, or taking a phone meeting while you're out for a walk—can all make a difference in getting more movement into your day. Wearing a fitness tracker can help you keep an eye on your movement and can motivate you to hit your step goals each day.

Taking care of your mental health

Taking proactive steps to support your health isn't just about nutrition and exercise—it's also about taking care of your mental health.

Meditation

Taking a few minutes each day to practice focused meditation can reduce stress and help you move through your day with a sense of calm. Explore guided meditations online to get started.

Journaling

Journaling a few times a week can help you work through difficult thoughts and emotions, allowing you to approach the day with a clear head. Not sure where to start? Check out these journaling prompts to help yourself put pen to paper.

Making time for things that matter

When you're working to further your career, it's easy to put spending time with your friends and family at the bottom of your to-do list. Relationships with loved ones aren't just important for your mental health—they're important for your physical health as well. Research shows that social disconnection can have effects on mortality similar to smoking 15 cigarettes a day. Simply put: spending time with others and building a sense of community can have a major effect on your well-being.

If your schedule doesn't allow for leisurely lunches or visits, you can still find ways to connect with the people who matter to you. Taking a few moments to send a text to a friend, inviting a loved one to exercise with you, or even running errands (like grocery shopping) with a friend can all provide you with valuable social interaction that can support your physical and mental health.

We're here to help you make the small changes that can add up to big results

At Evidation, our team is here to support you as you work to incorporate healthy habits into your busy life. When you download our free app, you'll be prompted to share the health data you're already tracking (such as sleep data, information from your wearable fitness tracker, etc.). We'll use the information you share to find patterns and connections, and we'll provide you with personalized, content-based insights that can help you take steps toward becoming your healthiest self. Click here to learn more and get started today.