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New year. Same mission 🤲🏾🌱 by @prsprwellness

Pick one reminder that fits your day rather than forcing a fixed number of bottles. CDC recommends carrying a reusable bottle and serving water at meals. Needs vary with activity, pregnancy and other factors; heat and activity can increase water needs. Foods and other beverages also contribute fluids. If your care team has given you a fluid limit, that plan takes priority. The bag and work-break cues are original practical suggestions, not tested medical interventions.

Reference: https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html by @prsprwellness

Choose an activity that suits your health and current fitness. This is a start-and-finish routine, not an intensity classification or a challenge to push harder. The American Heart Association recommends a 5-to-10-minute slower warm-up and gradually reducing walking speed for 5 to 10 minutes to cool down. If you feel unwell, stop; do not finish a cool-down through warning symptoms. Seek help right away for chest pain or pressure, extreme shortness of breath, or dizziness. If you have a chronic condition, movement or balance difficulties, or concerns about safe exercise, ask a health professional for guidance.

References: American Heart Association, Warm Up, Cool Down. https://www.heart.org/en/healthy-living/exercise-and-physical-activity/fitness-basics/warm-up-cool-down
NIDDK, Staying Active at Any Size. https://www.niddk.nih.gov/health-information/weight-management/staying-active-at-any-size by @prsprwellness

Beans and oatmeal are examples of fiber-containing foods, not a required menu. NIDDK advises adding fiber a little at a time and drinking liquids to help fiber work better. Choose foods that fit your tolerances and any prescribed diet. Your fluid needs depend on your health and activity; this is not a treatment plan or a promise to resolve digestive symptoms.

Reference: https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition by @prsprwellness

Write down your cue and route before your next walk. Choose a safe route and a length that suits your current abilities. Several short walks can be easier to fit into a busy day than one long walk. This is a habit-planning example, not a step-count target or a complete exercise prescription. If walking causes joint or foot pain, seek advice about changing the activity or amount.

References: NHS, Walking for health. https://www.nhs.uk/live-well/exercise/walking-for-health/
NIDDK, Staying Active at Any Size. https://www.niddk.nih.gov/health-information/weight-management/staying-active-at-any-size by @prsprwellness

Try noting the time of your last caffeinated drink alongside your bedtime and how you slept. This is a practical tracking suggestion, not a diagnostic test. NHLBI notes that caffeine can interfere with sleep and its effects can last up to 8 hours; that is not a universal clearance time. Keep a consistent sleep schedule and a quiet wind-down. Seek medical advice for ongoing sleep problems.

Reference: https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits by @prsprwellness

For a fair price comparison, check that both shelf tags use the same unit of measure. If needed, divide the package price by its quantity in the same unit. The numbers on this card are an illustrative calculation, not current store prices. A lower unit price does not automatically make a bigger package the right purchase.

Reference: https://www.govinfo.gov/content/pkg/GOVPUB-C13-4851a46324cc86af742242cfc5a93d9a/pdf/GOVPUB-C13-4851a46324cc86af742242cfc5a93d9a.pdf by @prsprwellness

Try choosing a natural stopping point in your work as a reminder to move. These are options, not a prescribed exercise dose. Adapt movement to your abilities; do not force a stretch or continue through pain. Breaks should change the activity, not just switch you to another screen.

Reference: UK Health and Safety Executive, Work routine and breaks. https://www.hse.gov.uk/msd/dse/work-routine.htm by @prsprwellness

Health anxiety can turn an ordinary sensation into something you can’t stop thinking about.

You notice something, imagine the worst, Google it, check your body — and even when you feel reassured, your mind finds another reason to worry.

The exhausting part is how much space it takes up in your life. by @prsprwellness

One panic attack can change more than that one moment. It can make you afraid of driving, crowded places, being far from home — even doing things that once felt completely normal.

And slowly, your world gets smaller. 💔

Your life doesn’t have to stay this way. by @prsprwellness

Undivided attention is so rare that when we give it to someone we love, they cherish it.

Do you make a conscious effort to do this? by @prsprwellness

Intensity describes how hard your body is working during aerobic activity, not simply the activity name or your speed. The talk test is a general guide: at moderate effort you can talk but not sing; at vigorous effort you can say only a few words before pausing for a breath.

Fitness level, comfort and health condition matter. The same walk may feel moderate for one person and vigorous for another. Choose activity appropriate for your health and abilities; this comparison is not a request to increase your effort or a medical assessment.

Original PRSPR educational content. Reference: CDC, What Counts as Physical Activity for Adults. https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html by @prsprwellness