If you’re out of shape, getting fit may seem overwhelming. There are so many things to focus on, whether it’s drinking more water, exercising regularly, getting adequate sleep or eating healthy. There are so many different changes you can make. In order to get started, you don’t have to tackle them all at once, you can develop a new healthy habit and once it’s part of your life, start with the next one on the list.
Find techniques to help you conquer the habit.
Tackling one healthy habit at a time makes sense. If you’re trying to drink more water, learn techniques that help you. There are apps available to remind you to drink more and a number of other ways you can do it. Maybe it’s switching from coffee or cola and replacing it with regular or infused water. It takes about eight weeks for it to become a habit, where you’ve developed a taste for it and have learned how refreshing it is and how it feels. Then it’s time to start the next step.
If you’re starting a workout program, schedule it at the same time.
While drinking water is one healthy goal, so is physical fitness. To build that habit, you need consistency, so scheduling a workout at the same time every day is important. Just like any appointment on your calendar, it’s important and treat it as you would any important appointment. If someone wants to schedule that time for another endeavor, tell them you already have an appointment. It elevates your workout to status of importance. Scheduling ensures you always find time to workout and helps build consistency.
Are you trying to eat healthier, start by making small changes.
While it’s hard to do, cutting out added sugar or processed food is the first step toward healthy eating. You’ll be surprised at how sweet fruit tastes after weeks of not eating food with added sugar. Sugar is addictive and affects the same receptors as opioids. It releases dopamine, which makes you feel good. The more sugar you eat, the less sweet the food tastes, requiring more and more sugar to get that same sweetness. Once you give it up for several weeks, you’ll be amazed at how sweet fruit can taste. It’s like having it for the first time.
- If you aren’t ready for a full gym workout, increase your activity. Schedule a time every day to go for a walk. You can vary the speed and intensity to make it a HIIT—high intensity interval training—workout.
- If time doesn’t allow a full half hour at once, schedule three ten-minute workouts. Studies show that you’ll get as much benefit as you would in just one half hour. Each session should be at least ten minutes, but can be longer.
- No matter what your fitness habit, be consistent. It’s especially important when it comes to exercise, since you lose a lot of the gains you made in just a week or two.
- Do things to help you stick with your new healthy habit. Track your workout, have clothing ready, keep a food diary, track your fluid intake and do food prep ahead. Find as many ways as you can to ensure your new healthy habit becomes permanent.
For more information, contact us today at Jari Love