Ways to Prioritize Health and Wellness... Even When It Feels Hard
As we begin the new year, now is a great time to focus on feeling our best, one small step at a time; especially during the winter months, when routines and energy levels can be harder to maintain.
Healthy routines work best when they are simple and flexible. Nourishing meals, gentle movement, social connection, and moments of calm all support physical and emotional wellness. Caregivers’ well-being matters too. Taking time to rest and recharge can help the whole family thrive! We know that this can sometimes be easier said than done - but starting with small, incremental changes and realistic moments of support, breaks, or shared responsibility can make it more achievable.
As Leslie Spencer, PhD, NBC-HWC, Chairperson and Professor in the Department of Health and Exercise Science at Rowan University, notes: “Winter can be a challenging time, especially for people with disabilities and the caregivers who support them. Shorter days and colder weather make it even more important to take care of yourself, both in body and mind. Small, consistent habits can make a big difference in energy, mood, and overall well-being! Gentle, accessible exercise helps keep muscles strong and boosts mood, even if it’s done indoors or seated.”
Eating nourishing foods supports immunity and helps everyone feel their best. Staying socially connected with family, friends, and co-workers can reduce isolation and lift our spirits – whether its in-person, on the phone, or through online video conferencing tools like Google Meet or Zoom. Practicing simple meditation or mindful breathing, even for a few minutes a day, can ease stress and promote calm. Dr. Spencer adds. “Taking care of yourself should not be thought of as a ‘luxury’ – but rather a necessity. And it’s especially important to staying healthy and resilient through the winter months.” And remember - flu season in New Jersey can run even through May – so its not too late to get your flu vaccine!
Focus on small, achievable changes, celebrate progress, and allow flexibility. Healthy living is a journey, and every positive choice adds up. Whether it’s drinking a little more water, moving a bit more each day, or trying a new healthy habit, small steps can lead to big changes.
One great spot to start is the New Jersey Self-Advocacy Project’s ‘Healthy Lifestyle Project,’ which hosts online, interactive events every Wednesday at 11AM and Friday at 1PM on a variety of topics relating to healthy living. This program is sponsored through The Arc of New Jersey.
Here are some other suggestions:
We wish you and your family a year filled with health, happiness, and growth!
Temperatures are rising in New Jersey! Do you know how to keep people with disabilities and chronic health conditions safe when the temperatures rise? Remember that people with disabilities and people who take medications that interfere with the body’s heat regulation system are at higher risk for heat stroke and heat exhaustion.
Plan ahead of time to keep yourself and others safe!
