Often when people think about exercise, they think of how to get fit. But, getting fit isn’t the issue. The biggest issue is that many people do not think of exercise as something they should do daily to maintain their health. On average all adults should be doing a minimum of 150 minutes of moderate activity each week along with some strength exercise. That’s just 30 minutes 5 times a week, or 22 minutes each day! However, in the US, only 23.2% of adults meet this exercise guideline. Below are some fitness lifestyle tips to help you increase your fitness levels and improve your health.
Many people jump into a busy workout routine and change their diet at the same time in the hopes of building a habit. Unfortunately, most people simply lose motivation after a week or two. Then they miss a class or have a cheat day, it’s then even harder to go back and start again, so they quit. The best way to increase your fitness and build a habit is to make small changes. Consider going for a walk on your lunch break, or using the stairs over the elevator instead of an intense workout regimen. These small changes are easy to stick to and add up to help you hit 30 minutes of exercise a day. To change your diet, you should also make small changes rather than fully overhauling your eating habits. Try switching from white bread to whole grain, and swap snacks with lower-calorie alternatives. If you get invited out for dinner, then go, just consider swapping items or choosing healthier items off the menu. By making small changes, you can create sustainable fitness and food habits.
Motivation or lack of motivation can make things more difficult, especially when you are tired. This is why it is important to make smaller changes and be realistic about them. If you have been using the stairs instead of the elevator, but get to Friday and are exhausted, then take the elevator up and walk down later. Set yourself realistic expectations, and change them as things become a habit. Often life throws unexpected things at us, so you must remember to give yourself a break. Remember skipping one day doesn’t make you a failure, just continue on the next day. Consider keeping track of how you feel each day, and make notes on what made you feel better. Was it the food you ate? Or, maybe the exercise you did or someone you spoke with? Look back on these notes to help motivate yourself on difficult days.
Many people feel they do not have time to exercise. But, what if you made the time for it? Consider getting up 30 minutes earlier to walk around your neighborhood, or go for a walk right after dinner. You can also try to combine exercise with other tasks. When you go grocery shopping, consider parking at the back of the lot so you get in some more steps, or park in one spot and walk to all your errands. Invite your friends to meet at the park, instead of a coffee shop. All of these conscious decisions can help you prioritize your health through exercise.
Treat yourself when you hit your goals, no matter how small. Regular rewards can help you to not only stay motivated but also to push yourself and your limits. Consider rewarding yourself when you complete 2 weeks of exercising 5 times a week, then 6 weeks, then 10 weeks, and so on. These treats do not need to be food motivated, it could be getting your nails done, or seeing a movie at the cinema. The choice is yours. Simply ensure that you record your progress so you can celebrate when you hit your goals.
Focusing on your fitness can help you not only feel better, but it helps your body stay healthy too. In fact, exercising 150 minutes per week can reduce the risk of you falling seriously ill by 37%, so it is well worth the effort. Integrate the fitness lifestyle tips above to build consistency around exercise in your life starting today.
