Antioch Medical Centre

09/12/2025

Day 10: Take a 5-minute breathing break. Deep breathing lowers cortisol and supports mental clarity.

08/12/2025

Day 9: Include strength training 2–3 times a week to preserve muscle and support long-term mobility.

07/12/2025

Sleep, Stress & Strength

Day 8: Set a consistent sleep schedule. Your body performs best with regularity.

06/12/2025

Day 7: Go for a 20-minute brisk walk. Walking improves cardiovascular health and reduces stress.

05/12/2025

Day 6: Replace sugary drinks with water or unsweetened tea to cut hidden calories.

05/12/2025

Day 5: Prioritize whole foods over processed ones—your body absorbs nutrients more efficiently.

04/12/2025

Day 4: Get 15 minutes of sunlight exposure early in the day to support your circadian rhythm.

03/12/2025

Get 15 minutes of sunlight exposure early in the day to support your circadian rhythm.

03/12/2025

02/12/2025

Day 3: Eat a high-protein breakfast to stabilize energy and reduce cravings throughout the day.

02/12/2025

Day 2: Move for at least 10 minutes after waking. Light movement boosts blood flow and reduces stiffness.

02/12/2025

Foundations of Daily Wellness

Day 1: Hydrate early. Drinking water first thing in the morning supports metabolism and cognitive function.