When it comes to making eating and exercise changes, it may sound both simple and overwhelming at the same time. But, breaking it down to manageable pieces can help you get started and keep going. The key is to make small changes so it is easier to stick to them and it feels more like a lifestyle change that will last.
Here are some easy reminders of how to get started with exercise:
● Evaluate your current activity level. Are you getting at least 30 minutes of exercise most days of the week? If not, consider increasing your activity level.
● Develop an exercise program. Talk to your doctor about developing an exercise program tailored to your needs and medical conditions. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity, such as walking, can help.
● Add strength training. Strength training can slow and reverse declines in strength, bone density and muscle mass that occur as you age. It's also helpful in controlling blood pressure. However, if you have high blood pressure, don't do strenuous, prolonged isometric exercises straining of your muscles without moving. Isometrics can significantly increase your blood pressure during exercise and for a short time afterward.
● Don't be a weekend warrior. Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy.
Here are some easy reminders of how to start changing your diet:
● Eat at least five servings of fruit and vegetables a day. The fiber will fill you up and you'll get the nutrients and flavors to keep your body satisfied.
● Choose foods from all the different food groups. In addition to getting your fruits and veggies, include whole grains and lean protein at each meal.
● Keep healthy foods on hand. If your kitchen is stocked with healthy choices then you will less tempted to eat something you know you should not.
● Eat when you're hungry. If you're tempted to eat because you're bored, that's your mind telling you to find something else to do.
● Eat a healthy breakfast every day. Breakfast starts your metabolism for the day and gives your body energy first thing in the morning.
Lastly, planning helps you build new habits and keep them. Without planning, you may struggle to figure out how to eat what you should. You can end up not eating what you should or feeling overwhelmed at times. Planning is the answer to making sure you make time for exercise as well.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.