There is a lot of information in the media on fitness and nutrition but it can be hard to know exactly how much physical activity we should be getting and what foods to eat and avoid. If you live a sedentary lifestyle it can be difficult to change your ways but by making even small steps you may find yourself feeling fitter and better than ever.
Set Realistic Goals
Trying to force yourself to meet unrealistic targets will only lead to feelings of under achievement so start by implementing small changes into your life. Instead of paying for expensive gym fees try cycling to work or enjoy a brisk walk in the evenings. Cut down on unhealthy foods rather than depriving yourself of your favorite treats and try snacking on some new, healthy foods such as chopped fruit and nuts or low fat yogurts.
Cardiovascular Activity
The U.S. Department of Health and Human Services suggests you spend at least 75 minutes a week engaged in cardiovascular activity, but you may need to do more to lose weight. Cardiovascular exercise is anything that increases your heart rate and the more you do, the more weight you will burn and the fitter you will become. If you choose an activity you enjoy you will be less likely to quit, so whether it be running, swimming, basketball or tap dancing you love, get as many minutes in as possible each week.
Strength and Toning
According to the U.S. Department of Health and Human Services, it is also important to engage in strength and toning exercises that stretch all the muscle groups at least twice a week. Try joining a gym and investing in a personal trainer for a quick boost to your fitness, or take up yoga or Pilates.
Foods to Consume
You are likely to benefit from an increased intake of fresh fruit and vegetables, whole grains and low-fat dairy products, says the United States Department of Agriculture, as a diet rich in these foods can lead to reduced risk of cardiovascular disease, diabetes and cancer. The USDA suggests that each day, you consume vegetables of different colors, three or more ounces of whole grains and at least three cups of low-fat milk products.
Foods to Avoid
To stay in top shape, avoid saturated fats, excess salt and sugary snacks and drinks. If these are the foods you love, see them as treats rather than part of your daily diet. Saturated and trans-fats are often found in processed foods, so get in the habit of cooking at home rather than buying microwave meals. If this is too difficult, start reading nutrition labels and look out for hidden saturated fat, sugar and salt. The U.S. Food and Drug Administration have an excellent page on how to understand nutrition labels.
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