Good nutrition and regular physical activity are essential components of a healthy lifestyle. But if your diet could use some improvement or you're not a regular exerciser, the idea of overhauling your habits may seem impossible. Eating healthier foods and becoming more active are challenging goals. But before you conclude that a healthier life is out of reach, consider using strategies for improving your nutrition, increasing your physical activity and reaping the health benefits of both.
Step 1
Take small steps toward change. If you try to completely overhaul your diet and take up a vigorous exercise regimen overnight, you're likely to quickly burn out and abandon your efforts. Instead, focus on one small goal at a time, such as eating more vegetables each day or walking for 15 minutes. Then move on to an added goal.
Step 2
Work toward including healthy choices from all the main food groups in your diet, advises the American Dietetic Association. Fruits, vegetables, whole grains, lean protein, low-fat or non-fat dairy products and small amounts of healthy fats should be the building blocks of your daily diet.
Step 3
Avoid saturated fat and trans fat. These fats are unhealthy for your heart, and foods that are high in them are typically high in calories and low in nutrients. For better nutrition, cut down on foods such as chips, candy, pastries, fatty meats, butter and cream.
Step 4
Engage in regular cardiovascular exercise. MayoClinic.com recommends working toward a goal of at least 30 minutes of exercise on most days of the week. Pick something you enjoy, such as brisk walking, jogging, cycling, swimming or dancing, and gradually build up to frequent workout sessions.
Step 5
Be more active throughout your day. Formal exercise is important, but you can improve your fitness by moving your body more during your daily activities. Walking around while talking on the phone, taking your dog for a walk, mowing your own lawn rather than hiring someone to do it, taking the stairs rather than the elevator and walking or biking to do errands can all add up to substantial activity and significant improvement in your physical fitness.
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