5 Quick & Easy Ways to Get Healthier in 2022 – Here’s What I’m Doing

Empty Nest Blessed by Suzy Mighell

We all want to be healthier and stronger in 2022! I do! I’m always on the lookout for quick hacks that don’t take too much effort to integrate into my life. Today I’m sharing 5 that I’m working to put into practice in my own life in 2022.

Ways to Get Healthier in 2022 – First, Take a Look Back

First, before we jump in on 2022, you might want to take some time to do a brief evaluation of 2021! I found it so helpful. The encouraging people at Joy Creative Shop came up with a tool that can help, and they made it FREE! It’s their version of the good, the bad & the ugly! But of course, since they’re Joy Creative Shop, it’s called…the good, the great, and the can do better! 😂 It will help you take some time to reflect on what 2021 meant to you and how you can head into the new year better than ever! Download it HERE.

5 Ways to Get Healthier in 2022

1. Strength Training

I’ve been recovering from a herniated disk in my back since August (a frustratingly slow recovery), so getting back to full strength is high on my to-do list! Also, I was sick in December, and I’m still recovering from that. I don’t know about you, but I continue to be amazed at how much longer it takes to bounce back from things now than it used to! 😆

I’m not a big fan of exercise! I do it because I want to be as strong and healthy as possible so I can do all the things I want to do! I typically exercise 4-5 days a week, with a 20-30 minute cardio session followed by 20-30 minutes of strength training.

I prefer bodyweight strength training to lifting weights because I can do it no matter where I am. I use these handheld weights and these 5 fitness bands at home, and when I’m away, I just take the bands. They come with color-coded resistance levels, a portable travel carry bag, and an instruction guide, which is so helpful!

2. Better Quality Sleep

We all know how important good quality sleep is. 😴 When I don’t sleep well, I’m tired, of course, but I’ve also realized it takes a significant toll on my emotional and mental health! When I don’t sleep well, I feel unmotivated, discouraged, and depressed about, well, everything! 😕 Does that happen to you too?

woman over 50 sitting in bed wearing Soma Cool Nights Modern Sleepshirt

After seeing ABC News anchor/correspondent and former insomniac Diane Macedo interviewed in December, I bought her book, The Sleep Fix: Practical, Proven, and Surprising Solutions for Insomnia, Snoring, Shift Work, and More. I’ve learned so much!

After trying the typical sleep tips, to no avail, she set out to do her own research. She shares it in this book, along with easy-to-implement solutions based not just on science and experts but also on her own struggles. She dives into sleep biology, helping you understand sleep facts from fiction, and she suggests counterintuitive approaches that have really worked to shift my mindset when it comes to getting good sleep. I highly recommend this book!


One thing that every sleep expert agrees on is the importance of temperature regulation when you sleep! Whether you’re struggling with nightly hot flashes or fluctuating nighttime temps make regulation challenging, I will tell you that Soma’s Cool Nights sleepwear has made a huge difference for me! These pajamas feel cool to the touch and are comfortable to sleep in all year round. The Cool Nights fabric is lightweight rayon that won’t stick to your body. Night sweats are a thing of the past, and they’re seriously cute! You can browse the whole collection HERE.

woman over 50 sitting in bed wearing Soma Cool Nights Modern Sleepshirt

Cool Nights Modern Sleep Shirt | L to R on my Bedside Table: Be Still: 90 Devotions for the Hopeful Heart by Cleere Cherry | Monogrammed Acrylic Tissue Box | Pink Charging Station (similar linked) | Portable Mini Humidifier (So good for my skin + I never wake up with sore throats from dry air anymore!)

3. Improved Oral Care

Did you know that poor dental habits can have a ripple effect throughout your body? It’s true! The latest research shows that oral health is undeniably linked to heart diseasedementiaAlzheimer’s, and inflammation. So oral care is super important! Want to review your brushing technique? See this brief article. Be sure to floss every day too!

The older I get, it seems like the more stuff I get stuck in my teeth! 🙄 There’s nothing worse than coming home and realizing you’ve been talking and smiling with a piece of lettuce in between your teeth all afternoon! (I mean, so I’ve heard…😂) I found this two-pack of little flossers on Amazon that come with their own on-the-go pack and snatched them up! (Replacement flossers HERE.)

4. Be a Better Breather

A recent article in the Wall Street Journal by investigative journalist James Nestor entitled The Healing Power of Proper Breathing talked about the “lost art of breathing.”It got me thinking about how I breathe!

“Most of us misunderstand breathing. We see it as passive, something that we just do. Breathe, live; stop breathing, die. But breathing is not that simple and binary. How we breathe matters, too…The way that we take in that air and expel it is as important as what we eat, how much we exercise and the genes we’ve inherited.”

The Healing Power of Proper Breathing, Wall Street Journal

According to the experts Nestor interviewed, breathing correctly will help us live longer and healthier. On the other hand, breathing incorrectly can exacerbate and sometimes cause a host of chronic diseases. Poor breathing habits can even change the physical structure of our skeletons, depleting essential minerals and weakening our bones. Aging doesn’t help matters! By age 50, we’ve lost about 12% of our lung capacity, and then the decline speeds up. As we get older, we breathe faster and harder.

In his book Breath: The New Science of a Lost Art, Nestor gathered expert advice about improving and reversing this problem by learning to breathe properly. The first step? Extend your breaths to make them a little deeper and longer. Inhale gently through your nose to a count of about five and then exhale, again through your nose, at the same rate or a little more slowly if you can. Ideally, you’ll be taking about six breaths a minute.

Breathing like this protects the lungs from irritation and infection while boosting circulation to the brain and body. Stress on the heart relaxes, and the respiratory and nervous systems function at peak efficiency. Even a few minutes of inhaling and exhaling at this pace can drop blood pressure by 10 to15 points!

5. Strive for Better Work/Life Balance

Cool Nights Pajama Top | Cool Nights Tassel Tie Ankle-Length Pajama Bottoms | Antique White Pom Pom Throw | Anduze Tabletop Urn (similar linked) | Silk Peonies

Whether you work outside the home, you’re a work-from-home girl like me, or you work as a homemaker, we all know we need to work to seek balance. If you’re like me, you need to get off your devices, turn off the mental to-do list that keeps playing in your head, and more. For me, getting in my jammies right after dinner helps signal to my brain and body that it’s time to wind down.

Another tool that has helped me is Joy Creative Shop’s Hourly Schedule Notepad. It allows me to break down my day visually and plan in advance to take breaks, eat at appropriate times, and stop when I need to!

Last year, I got a little burned out! I was struggling to make time for my friends and family, as well as things like doing a good job taking care of our home, cooking nutritious meals, and caring for my health. I seriously thought and prayed about shutting down Empty Nest Blessed! In fact, you may have noticed that I’ve pulled back and slowed down a little bit in the past two months.

Instead of quitting, I decided to recommit myself to seek balance in my life. I’ll continue to share more of my day-to-day life, favorite products, outfits, etc. on Instagram and Facebook (especially on my Stories), so if you like that kind of content, be sure you’re following me there! Also, just so you know, I’m never going to be your TikTok girl 🤣!

Here on the blog, I’ll continue to do my best to serve you by sharing rich, helpful content that’s encouraging, inspiring, and most of all, a blessing (but maybe not quite as much of it)! Look for more on what you can expect to see in 2022 in this weekend’s post!

What are some quick & easy ways you’re seeking to get healthier in 2022? I’d love to know! So leave me a comment and share, okay?

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Suzy Mighell

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17 Comments

  1. Hi Suzy, terrific post filled with lots of useful information. I’m getting back into my strength training, long overdue. Also a fan of SOMA PJs!

    1. Gwen,

      Yay! I’m so glad you found it helpful! Fresh PJs are always fun – I tend to wear my PJs until they’re threadbare – not sure why because I wouldn’t do that with any other type of clothing! I’m throwing out a bunch this year and getting some fresh ones! Soma’s are the BEST!

      You go girl with your strength training! 💪 Thanks for sharing!

      xoxo
      Suzy

  2. Happy New Year, Susie. Great post. Indeed, I do struggle with that work/life balance, too. I’m also determined to create more time for those other things in my life. And you’re idea of changing into your pjs right after dinner – especially in the winter! – really resonated with me. I wish you a bright and balanced New Year! And maybe we can team up again – making work a little more fun!

    1. Kay,

      You are the sweetest! Let’s hold each other accountable on the work/life balance thing! I so appreciate you and your friendship! Thanks for noticing on the name! Our last name is so weird that it gets butchered all the time – which has made me weirdly care more than I should about how people spell my first name! Hahaha!

      Happy New Year!

      xoxo
      Suzy

  3. Great post! Thanks for reminding us of these basics. I too struggle with work/life balance. I didn’t realize you injured your back in August. I had a herniated disc six years ago and it took me a full year to recover fully. Rest and yoga and pt were the key for me. Also I can testify to the benefits of deep, slow breathing. I use the Headspace app for a daily meditation and it has helped me to slow down my breathing. In the process I’ve increased my lung capacity and lowered my blood pressure. Added benefit—haven’t had a cold or sore throat in more than five years but then we’ve been masked up here for almost two! Thanks again for ENB!

    1. Laura,

      I feel like a lot of people struggle with work/life balance! I love that I can work from anywhere, but it’s tough to turn it off! I’m constantly thinking of things I want to share with y’all – even in the middle of the night! Hahaha!

      Thanks for the herniated disc encouragement! Healing from it has not been a linear process!

      Thank you also for encouraging me with deep breathing! Wow! You’ve had amazing results!

      You’re a blessing to me!

      xoxo
      Suzy

  4. Thank you for your transparency in this post. Yes, burn out is real and can get you down. I am thankful you are addressing it instead of letting it take you down.
    You bless your readers with tons of information for which we are thankful! Take care of yourself and stay well in 2022.

  5. Lesa,

    Aw, your comment was so kind! Thank you! I LOVE to work and I LOVE what I get to do here at ENB! Sometimes it can be challenging to turn it off, for sure. I’m really working on pacing myself better. If it seems like I’m getting a little crazy, feel free to check-in and hold me accountable!

    I so appreciate your encouraging words about ENB! The sweetest thing you can do for me is to share Empty Nest Blessed with others!

    I’m thankful for you!

    xoxo
    Suzy

  6. Great call, Suzy! I finally took a big step and went to part time at my work for the same reasons, and I am so much happier and feel more like myself again! It can be hard to cut back, but you’ll be glad you did.
    We’ll enjoy reading your articles as often as you decide to post them.
    Thanks for everything,
    Anne

  7. Hello Suzy,
    Thank you for including oral care to your suggestions for a Healthy New Year. I am a dental hygienist of 35 years; 30 years private practice and 5 years at our town’s Free Clinic. I celebrate with you the highs and lows, changes and evolutions. When my three daughters were younger the mantra of ‘take care of mama so, mama can take care of the kids’ resonated with me. Now six months into an empty nester mama, I realize the same is true; it’s okay to place mama’s well being high on the list of daily priorities. I wish you peace in the New Year, keep those reasons to smile close to your heart.
    Blessed we are,
    Christine

    1. Christine,

      What a precious comment! Thank you so much! I loved every word you said! Hugs to you and Happy New Year!

      Thank you for reading Empty Nest Blessed and for taking the time to leave such an encouraging comment!

      xoxo
      Suzy

  8. Hi Susie!
    Thanks so much for being vulnerable about the challenge of balancing all the things…I constantly struggle with the tension of what is too much and not enough. And certainly comparison is the thief of joy and not the barometer of Truth…still it constantly whispers to us that we are somehow needing to raise the bar. I have watched you increase the scope of ENB over the last several years with amazement. Your professionalism and expertise is inspiring and encouraging…but so is your vulnerability and honesty. So thank you for showing us fellow empty nesters that maybe the sky isn’t the limit…and it’s ok to just a be a person who is learning and growing and struggling as we forge into our new normal.

    1. Aw Kellie,

      Thank you so much! You have been here such a long time, and I’m so grateful for your support! Struggling with balance is something we all do, and I am no different. In some ways, with no kids at home, it is even more challenging for me! I am definitely that person who is learning & growing and struggling.

      I feel so blessed, and love that the Lord constantly challenges me and reminds me that He is the Rock, He is the Way, He is the Truth. When I keep my eyes fixed on Him, things fall into place so much easier!

      Thanks for always being such an encourager. I’m grateful for your Kellie!

      xoxo
      Suzy

  9. Happy New Year, Gwen! I feel like most of us struggle with our work/life balance nowadays, since so much is happening around us, and we rarely forget to take a break in between and just be for once. When my day is busy, I tend to forget to drink enough water – so this is my goal for the upcoming week. I’ve also downloaded a water tracker by yazio ( https://www.yazio.com/en) to remind me of it and so far, it’s been going better. I wish you a healthy and fulfilling new year 😊

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