Abundant public education material lays out the building blocks of a healthy life: regular physical exercise, healthy eating and effective stress management. If you've fallen into a living pattern that encourages a less-than-healthy lifestyle, getting back on track means making and sustaining major life changes. Start small. Practice one or two tips at a time until you've incorporated them into your life, then move on to the next items on your list.
Drink Water
Your body needs water to function properly. Staying well-hydrated can even help you lose weight. If you rarely feel thirsty and produce 6.3 cups or more of urine that's slightly yellow or has no color, you're probably taking in enough fluid, according to MayoClinic.com.
Stretch
Stretching is an often-neglected component of fitness. Stretching can increase your flexibility, encourage relaxation, reduce muscle soreness and improve your posture. If you don't have time for stretching-specific sessions, take a few minutes to stretch after every workout during the week.
Eat Brightly Colored Foods
Consuming brightly colored fruits and vegetables helps you maintain a balanced diet and automatically steers you away from highly processed foods, which tend to lack color. Processed foods often are low in the fiber and nutrients you'll obtain from brightly colored fresh foods.
Ditch the Couch
Replace your easy chair or couch in front of the television with a recumbent bicycle. You can still sit and watch your favorite television shows, but you won't have any excuse for not getting your workout in at the same time.
Play With Your Kids
Don't sit down and watch television as a family. Instead, go for a walk or engage in active play. If you weigh 185 lbs., a half-hour of vigorous play with your children can burn 222 calories, according to Harvard Health Publications.
Lose a Few Pounds
Even modest weight loss can improve your health. Losing just 5 to 10 percent of your body weight can improve your blood pressure, blood cholesterol and blood sugars, according to the Centers for Disease Control and Prevention.
Walk
Walking is one of the easiest ways to get cardiovascular exercise. You don't need special equipment or a gym membership. Just put on a sturdy pair of shoes and go. Possible benefits include weight loss, improved stamina and a better mood.
Snack
If you feel sated, you're less likely to grab unhealthy food or overeat out of desperation. Keep ready-to-eat healthy snacks on-hand throughout the day. Examples include apples, oranges, bananas, and celery and carrot slices.
Make Your Own Food
If you prepare your own meals and snacks, you know exactly what's going into them. You can control your ingredients, using less fatty condiments and cooking oils or substituting low-fat versions.
Every Little Bit Counts
Work extra physical activity into your day a little bit at a time. Park at the other end of the parking lot and walk in, or take the stairs instead of an elevator. Over time, these bursts of exercise add up to help you improve your condition. Once you're in the swing of things, you might even get a quick energy boost out of the additional activities.
References
- University of Maryland Medical Center: Balanced Diet -- Recommendations
- MayoClinic.com: Water: How Much Should You Drink Every Day?
- American Council on Exercise: Flexible Benefits
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- Centers for Disease Control and Prevention: Losing Weight
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