The wellness world is awash with high-tech gadgetry: bracelets that tell you how many steps you have walked, rings that tell you how much slept, and even “fitness mirrors” through which ghostly trainers will help you work up a sweat. While some may be fun to use, and others may even be helpful, they are not necessary. Here are some low-tech tips to help you reach new health heights.
Fitness
When you are exercising, how do you gauge if you have hit your target heart rate? The complicated way would be to first determine your maximum heart rate (subtract your age from 220), then decide what percentage of that you want to reach (50-70% of max for moderate intensity activities or 70-85% of maximum for vigorous physical activity), and finally, take your pulse to see what range you’ve hit. The high-tech way would be to buy a fitness tracker that will tell you that information.
Or you can go low-tech and try to talk or sing! If you’re exerting yourself at a level where singing is still possible, then you’re working at low intensity. If you can comfortably talk, but don’t have enough breath to sing, then you’re working at moderate intensity. If you’re so winded that you can no longer easily talk, then you’re working at high intensity. Remember: if you’re just starting to work on your fitness, talk to your health care provider first. They can help you determine if you have any medical issues that impact your choice of activities and level of exertion.
Nutrition
While feeding yourself well may not always be easy, it can be made simpler, no high tech required. First, shift your focus to fiber. Naturally high-fiber foods should make up the majority of what you eat. Imagine dividing your plate into quarters. Fill two quarters with your choice of veggies and fruits. Put some type of whole grain or starchy vegetable into another quarter. That last quarter is where your favorite lean protein goes.
Secondly, you can use these low tech and very “handy” tips to quickly estimate amounts and serving sizes:
- Hold your hand out flat. The area of your palm is about 3 – 4 ounces, or a serving of protein.
- Your palm cupped will hold about ¼ cup.
- Both hands cupped together will hold about 1 cup (a serving of salad greens or pasta).
- A closed fist is also about the size of 1 cup, which is a serving of vegetables, fruit, or grains.
- Your thumb, from knuckle to tip is about 1 tablespoon.
- Your thumb from bottom joint to tip is about 2 tablespoons.
- A fingertip is about 1 tsp (a serving of butter or oil)
Stress
There are wearable devices that will buzz, track your brain waves, warm you up, or cool you down, all in hopes of reducing your stress levels. Luckily you already have built-in stress reduction mechanisms that are highly effective.
Movement, in any form, is a top-notch stress reducer. Getting active causes your brain to release endorphins, the feel-good neurotransmitters that take the edge off a rough day. You don’t have to be an elite athlete to benefit from exercise. Just going for a stroll is helpful, and if you can do that out in a natural setting, the results will be even stronger. Plus, the benefits of physical activity add up over time. When your cardiovascular, digestive, and immune systems work better, that protects you from the harmful effects of stress. Getting active can be a type of simple moving meditation that improves self-confidence, lifts your mood, helps you relax, and reduces symptoms of mild depression and anxiety, all while helping you to get a better night’s sleep.
Another built-in stress buster is only a breath away. “Box-breathing” combines the power of your imagination with the power of your breath. To do it, get in a comfortable position. Think about a square. As you breathe in deeply for a count of four (or whatever feels comfortable for you), imagine moving or tracing along one side of the box. Then, while holding your breath for a count of four, move along the next side. Now exhale for a count of four while you imagine moving along the third side. Finally hold your breath for another count of four as you finish the last side. Repeat for at least one minute.
The wellness industry is full of expensive, high-tech contraptions that promise better health, but most of the time low-tech is all the tech you need.