Simple Training & Nutritional tips for a Healthy Lifestyle (Beginners)
We hear a lot about healthy lifestyle- what is right and what is the wrong way, etc. So, what does it actually mean? Well, there are the obvious things that can describe a healthy person such as: you dont smoke, your at a healthy weight, you eat healthy foods and exercise on a regular basis. It all sounds so simple doesn't it? But, some of these things can be very hard for people to do in our current world.
If you feel you are one of those people who find it hard to start making those healthy lifestyle changes, please keep reading this blog and I will continue to share with you some SFTM tips and advice. Guess what? YOU don't have to change everything at the same time. In fact, what I'd like to invite you to do is make ''small changes''. eg; try eating more vegetables, have that extra glass or bottle of water a day, learn to say ''no'' after your first piece of cake, etc.
So, what else can YOU be doing to live a healthy lifestyle?
One of the biggest reasons people are unhealthy these days is because they sit around too much. It isn't rocket science, we all know the benefits of exercise, but why do we have so many excuses not to do it? Things such as; Im too busy, I don't know where to start, Im not motivated, Im afraid of judgement, or Im not fit enough to do vigorous exercise. The truth is, everything counts and the more you move, the healthier you'll be. It's great if you can spend time exercising - Meaning you're sweating, working in your target heart rate zone and/or doing something to strengthen your body. But it doesn't always have to be that way. Moderate activities like chores, gardening and walking can make a huge difference when you make those first steps.
Just adding a little movement to your life can:
Reduce the risk of heart disease, stroke and diabetes
Improve joint stability
Increase and improve range of movement
Help maintain flexibility as you age
Maintain bone mass
Prevent osteoporosis and fractures
Improve mood and reduce symptoms of anxiety and depression
Enhance self esteem
Improve memory in elderly people
So, even if you opt for small changes and a smarter and patient approach to weight loss, you can see the benefits are still pretty good. Before you set yourself any weight loss goals, I strongly suggest you focus on living a healthy lifestyle first, once you've got some healthy habits under your belt then you can look at trying to work towards those other goals.
SIMPLE WAYS TO GET OFF YOUR ASS:
You can start the process of being healthy by adding a little more activity to your life. If you're not ready for a structured training program, start small. Every little bit counts and it all adds up in the long run.
Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the lounge.
Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day, go for a walk in your lunch breaks.
Do some chores. Mow the lawn, work in the garden, clean the house...these kind of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
Be aware and identify your barriers. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting on your ass, make another list of all the ways you could get off it, like- getting up each hour to stretch or walk, walk the stairs at work, etc.
Attend light exercise groups such as pilates, yoga, etc
Healthy nutrition is another part of a healthy lifestyle. Not only can a diet help with weight management, it can also improve your health and quality of life as you get older. You can use 'myfitnesspal' to track your calories and macronutrients, this will educate you on what food groups you should focus on, or if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:
Eat more fruit & vegetables. add salads and vegetables to your dinners.
Sneak in those veggies. Add them wherever you can--a tomato on your sandwich, vegetables on your homemade pizza, or extra veggies in your pasta sauce. Keep precut or canned/frozen veggies ready for quick snacks.
Switch your sauces. If you eat full-fat dressing, switch to something lighter that has less calories.
Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
Stay away from the take away shops (give yourself a game plan on how you can avoid it).
Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.
Find more ideas for healthy foods with a Healthy Foods Grocery List.
Living a healthy lifestyle doesn't have to be done by extreme changes. In fact, extreme changes will always lead you to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthier today.
I hope you find this SFTM blog useful. If you have any questions in regards to todays blog, please feel free to give me a buzz via the Soul Fit Training & Mentoring facebook page.