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6 Key Principles for Optimum Wellness

A new year is a perfect chance for a new beginning. Many people eagerly jump into new ambitious fitness routines and healthy behaviors; however, these are often deserted as quickly as they were started. The excitement fades, and then frustration sets in soon because they cannot stick to the new plan. Sadly, this pattern is often repeated year after year by most people.


Here is the problem; While most people say they care about becoming healthy, their practical approach to living healthy usually focuses solely on a particular outcome goal. In other words, the value is exclusively placed on the result. Specific numbers are typically attached to these goals, like losing a certain amount of weight, achieving a particular number of reps, running a marathon, etc. Additionally, most people put themselves into an all-or-nothing attitude that throws themselves entirely into a new regimen, but when “life” happens, they abandon everything due to feeling like they failed.


Fortunately for everyone, there is a more effective and sustainable way of building a healthy and fit lifestyle that becomes long-term. Change your mindset and approach to health and fitness to become a way of life and not a program. Change your goal-setting to focus more on the process rather than the outcome.


Six fundamental principles have significantly impacted many peoples’ overall well-being. These principles have transformed lives and helped people maintain healthy lifestyles and achieve long-desired goals.


Starting today, I challenge you to transform your life, one day and behavior at a time. Focus on making healthier selections in each area listed below, and positive outcomes will inevitably transpire. Be patient, stay focused, and understand that you will intimately be the factor in making everything happen.


6 Key Principles for Achieving Optimum Wellness


It is worth noting that many positive behaviors will be life-changing, but these six are likely to have the most significant impact.


1. Move More, Sit Less

  • Sit for less than three hours per day.

  • Walk at least 10,000 steps.

  • Be intentional about reshaping your surroundings to prompt more activity.

  • Motivate your family, co-workers, and friends to move more with you.

2. Regularly Exercise

  • Flexibility: 5–7 days/week, ensure all significant joints are used, static stretching

  • Strength: 2–3 non-consecutive days a week, all considerable muscles need to be used

  • Cardio: 3–5 days/week, 20–60 minutes, moderate-to-vigorous levels of effort

3. Regularly Rest

  • Sleep 7–8 hours per night.

  • Take breaks throughout your day.

  • Set aside one day every week to rest.

  • Take regular vacations that focus on relaxation.

4. Eat Minimally Processed Food

  • Eat a primarily plant-based, non-processed diet.

  • Eat 3 to 5 servings of vegetables and fruits per day.

  • Ensure you eat 100% whole grains.

  • Avoid simple sugars, saturated fat, and salt.

  • Control your portions.

  • Eat regularly (especially a healthy breakfast).

5. Connect Regularly and Meaningfully

  • Take time for self-reflection regularly.

  • Connect with family and friends.

  • Be a global citizen! Connect with strangers and the larger world.

  • Connect with nature by spending time outdoors.

  • Maintain a spiritual life; however, that looks for you.

  • Give back and be kind to all.

6. Cope with Stress

  • Set priorities.

  • Manage your time well.

  • Manage your space well (stay organized).

  • Plan ahead.

  • Meditate and be mindful.

  • Set boundaries.

  • Take control and take responsibility.

Note: Adopting all these principles daily will assist with disarming your chronic and acute stress.


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