Healthy lifestyle thanks to physical and mental health, relaxation and mindfulness
Mental health
Improve your well-being and your ability to cope with stress

Healthy lifestyle

We will be happy to advise you in person: 
+41 41 228 09 94

Being active and practising mindfulness and conscious relaxation

A healthy lifestyle is a long-term investment in your health. The positive effects of a healthy lifestyle are tangible both physically and mentally and result in particular in a greater overall sense of well-being and improved resilience and productivity. A healthy lifestyle can also have a preventive effect in relation to conditions such as diabetes or cardiovascular disease.
 
The term “lifestyle” encompasses in particular the following areas of daily life:

  • Nutrition

  • Exercise

  • Relaxation

  • Breathing

  • Social interaction

  • Mindfulness

Podcasts with relaxation and mindfulness exercises

Try the following exercises by Prof. Dr. med. Claudia Witt, an expert in complementary and integrative medicine. Seize the opportunity and integrate the exercises into your daily life, for example every evening before going to bed.
  • Guided Imagery
    • Exercise: focusing on positive images
    • Effect: improvement in well-being, reduction in stress levels
    • Duration: approx. 15 minutes

    Guided Imagery (ca. 21 MB)

  • Short meditation
    • Exercise: breathing exercise
    • Effect: increase in inner calm
    • Duration: approx. 6 minutes

    Short meditation (ca. 2 MB)

  • Progressive muscle relaxation
    • Exercise: tensing and relaxing muscle groups
    • Effect: feeling of relaxation
    • Duration: approx. 12 minutes

    Progressive muscle relaxation (ca. 3 MB)

  • Body scan
    • Exercise: mindfulness exercise
    • Effect: reduction in stress levels, increase in inner calm
    • Duration: approx. 35 minutes

    Body scan (ca. 11 MB)

  • Walking meditation
    • Exercise: focusing on walking
    • Effect: increase in inner calm
    • Duration: approx. 7 minutes

    Walking meditation (ca. 2 MB)

Setting a goal – step by step

  • 1. Setting a goal – step by step

    Set yourself a realistic goal that is achievable and appropriate for your level of motivation. Formulate it in an active and positive way. Ideally you should quantify your goal so that you can measure your success in achieving it.

    Examples:

    • From tomorrow, I will go for at least three brisk, 30-minute walks per week.
    • From now on, I will do a relaxation exercise at least once a day.
    • From now on, I will drink at least 1.5 litres of water or unsweetened tea every day.
    • From next week onwards, I will go to a yoga course with a friend at least once a week.
  • 2. Planning – create appointments
    Make an exact plan of when you want to do the activity in question and create appointments in your diary. Ideally, you should plan for the following week at the end of each week.
  • 3. Having a plan B – expect to hit some obstacles
    Think about which obstacles you might face from the outset and make a plan B. If you have set yourself the goal of playing badminton with your friend once a week and they can’t make it, you could go jogging for 30 minutes instead. 
  • 4. Monitoring – reflect on your progress every week

    At the end of each week, take some time to reflect on whether you have achieved your goal.

    • If you have, congratulations! Be proud of yourself and keep up the good work. 
    • If you have not, could your goal have been too ambitious? If it was, then you should adjust it. Or did you encounter some unexpected obstacles? Then take these into account in your planning for the coming week.
  • 5. Persevering – failure is part of the process

    Trying to lead a healthier lifestyle is hard work. Don’t let failures get you down and keep up your motivation by reminding yourself again and again why you want to change your habits. Be confident that you will manage it!

    Would you like to set your health goal in consultation with an expert and have them monitor your progress? Give us a call: +41 41 228 09 94.

Federal government recommendations on healthy living

 


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