Focusing on extreme diets and exercise plans can deter some people from taking action, often overwhelming them. Not doing so can be down right discouraging, with feelings of guilt running abound. Why not start little steps? Taking enough little steps, over time, will still get you to your fitness goals if you keep at it. Here are some small changes one can make on a daily basis that starts you well on your way. If you start with these, you will start to feel better and more confident with your daily decisions on health and fitness which in the end leads to healthier lifestyle.
Walking More: Walking, like most movement which involves most of the body, increases blood flow. When this happens more oxygen is delivered to your body promoting recovery if you are sore, healing if you are sick and an increase in energy; At the same time oxygen is being delivered, waste products are being removed (this is always a good thing). With so many benefits, why wouldn’t you spend at least 15-20 minutes out of your WHOLE day walking…don’t you owe it to yourself?? Here are some different ideas you may or may not have thought of to take small steps towards your healthier lifestyle:
- If you drive to the grocery store, park at the furthest spot so you have to walk that much more
- If you live close enough, just walk instead of drive to the store
- If you take the subway, get off a stop earlier than you would normally, so you get a little extra walk in
- Take a 15 minute walk after you eat dinner, walking the dogs or just seeing some of the neighborhood
Walking is a great start and can certainly be modified and intensified, working towards getting back in shape.
Adjusting Portions: If you consume too many calories, start by just have one less serving, not cutting down to where you need to be all at once. Make it gradual, and soon you will be where you need to be on the consumption side. Conversely, if you don’t consume enough calories, just add one serving to start with until you reach your goal. Of course, insuring they are the right type of calories that are being consuming makes a big difference.
Replace sugary drinks: There are so many types of juices and soda out there that taste so good, that many of us were brought up on…however that sugar content is not helping our midsections; our teeth; or our mood swings. Instead of quitting soda or sugary juices cold turkey, try the following:
- Drink one less serving of soda a day
- Replace high sugar juices (orange juice; apple juice; cranberry juice…etc) with flavored water; light or diet juices and teas.
Cooking Meat: Think GRILL; BAKE; BROIL as a means of cooking meat. Also:
- Try cooking chicken with the skin on to preserve that juiciness, but when you are ready to eat take the skin off…that chicken will still taste good!
- Look for more lean meats when shopping, these are usually marked right on the package.
Take a Break: Many of us sit behind a desk for hours on end without taking a break. This can lead to chronic neck, back, and knee pains. Take a break every hour…get up and stretch, walking around the office or go outdoors for 10-15 minutes. When you come back you will be more refreshed, energized, and more productive, making your boss happier. Might even lift your spirits for that day!
Get more rest: Sleep is important for your body and mind. A lack of sleep can cause unwanted stress. Try going to sleep a little earlier to insure plenty of rest for yourself. If you get up in the morning and don’t feel rested chances are you didn’t get enough quality sleep.
These are just some ideas of small steps that can be taken towards a larger goal of a healthier lifestyle. Each step you take above, the better your health will be. Consistency wins out at the end of the day; meaning if a person focuses on an extreme diet and exercise routine for a specified time period, and then stops due to burn out or fatigue, the person who made small gradual steps is sure to make those gains more permanent rather than just a passing fad.
