(Effingham, Illinois) With many thinking about healthy resolutions for 2022, Prairie Cardiovascular and HSHS St. Anthony’s Memorial Hospital in Effingham would like to share a Thirty Day Wellness Jump-start with an achievable goal each day.

“Setting small daily goals for your health can give you significant results over time,” says Dr. Jessica Prange, a cardiologist with Prairie Cardiovascular. “Maintaining your heart health is a commonsense balance of a healthy diet, sufficient sleep and regular exercise.”

Day 1: Say hello to strangers. Endorphins surge.

Day 2: Go to bed early. Your body and brain want 7-9 hours.

Day 3: Walk for 60 minutes. Destress and burn 300 calories.

Day 4: Practice gratitude. It’s a key to happiness.

Day 5: Eat more non-meat protein such as nuts, tofu, lentils, beans …

Day 6: Find alone time. Relax. Breathe slowly.

Day 7: Free yourself from technology. Schedule a day without computers, phones, television.

Day 8: Reduce the sugar in your breakfast. Forget processed boxed cereals.

Day 9: Park far away. 500 steps is a quarter mile.

Day 10: Make your own salad dressing. It’s a simple way to make a healthy change.

Day 11: Phase in more whole foods.

Day 12: Take the stairs.

Day 13: Call your mother. Connect with loved ones regularly.

Day 14: Eat high fiber foods such as artichokes, peas, pears …

Day 15: Get up every 30 minutes. No sitting all day.

Day 16: Cuddle more. It reduces stress.

Day 17: Eat with others. Make it social.

Day 18: Know your numbers. Schedule checkups with your doctor regularly.

Day 19: Express yourself. Artistic activities reduce stress.

Day 20: Eat local and seasonal foods. Connect with your place.

Day 21: Exercise with friends.

Day 22: At least once a week, make a meatless meal.

Day 23: Learn to say “No.” Manage your stress.

Day 24: Visit with friends. Connect with your community.

Day 25: Play outside. Don’t worry about the weather.

Day 26: Make your plate colorful. Eat the rainbow.

Day 27: Take a break. Burnout lowers immunity.

Day 28: Drink more water. Hint: the lighter your urine, the more hydrated you are.

Day 29: Move naturally. Just walk.

Day 30: Eat lunch away from your desk – outdoors if it’s warm enough.

If you’re concerned about your heart health, call 888-4PRAIRIE or visit www.Prairieheart.org to learn more about the doctors of Prairie.

A primary care doctor can help you establish healthy habits. To find a primary care doctor or provider who is a good fit for you, call HSHS Medical Group’s patient advocate at 833-973-0343.

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About Prairie Heart Institute of Illinois

The Prairie Heart Institute of Illinois (PHII) is a community-based network of hospitals that offers cardiovascular programs staffed by the nationally recognized Prairie Cardiovascular, the largest group of cardiologists in the tri-state region. Because of the Prairie Education and Research Consortium (PERC), network hospitals of PHII also have access to drugs and treatments not widely available. The network hospitals of PHII offer the highest level of cardiovascular care possible in their communities. When more specialized care is needed, it is available in Springfield, O’Fallon or Carbondale.