7 ways to jumpstart healthy change in your life

 7 ways to jumpstart healthy change in your life

The day-to-day choices you make influence whether you maintain vitality as you age or develop life-shortening illnesses and disabling conditions like heart disease, diabetes, high blood pressure, and stroke.  You may understand exactly what you need to do to enjoy a healthier, happier life: carve out time to exercise, perhaps, or find a way to ratchet down stress.  There's just one hitch.  You haven't done it yet.



 Often, the biggest hurdle is inertia.  It is true that breaking ingrained behaviors like reaching for a donut instead of an apple or driving to nearby locations instead of walking is difficult. However, gradually working toward change improves your odds of success.  No matter what kind of change you want to make, these methods can help you make healthy changes in your life. 

Seven steps to shape your personal plan


 Shaping your personal plan starts with setting your first goal.  Break down choices that feel overwhelming into tiny steps that can help you succeed.

 1.Select a goal.  


Choose a goal that is the best fit for you.   It may not be the first goal you feel you should choose.  But you're much more likely to succeed if you set priorities that are compelling to you and feel attainable at present.

2.Ask a big question.  


Do I have a big dream that pairs with my goal?  A big dream might be running a marathon or climbing Mt.  Kilimanjaro, wiggling back into a closet full of clothes you love, cutting back on blood pressure medication, or playing games and sports energetically with your children.  One word to the wise: if you can't articulate a big dream, don't get hung up on this step.  You can still succeed in moving toward your goal through these other approaches.

3. Pick your choice for change. 


 Select a choice that feels like a sure bet.  Do you want to reduce stress, eat healthier, exercise more, and eat more effectively? It's best to concentrate on just one choice at a time.  When a certain change fits into your life comfortably, you can then focus on the next change.

4.Commit yourself.


  Make a written or verbal promise to yourself and one or two supporters you don't want to let down: your partner or child, a teacher, doctor, boss, or friends.  That will motivate you to persevere through difficult situations. Be explicit about the change you've chosen and why it matters to you.  If it's a step toward a bigger goal, include that, too.  I'm making a commitment to my health by planning to take a mindful walk, two days a week.  This is my first step to a bigger goal: doing an stress-reducing activity every day (and it helps me meet another goal: getting a half-hour of exercise every day).  I want to do this because I sleep better, my mood improves, and I'm more patient with family and friends when I ease the stress in my life.
 
Scout out easy obstacles.  You might want to try meditating, but you don't think you have the time. Or perhaps your hopes for eating healthier run aground if you're hungry when you walk through the door at night, or your kitchen cabinets and refrigerator aren't well-stocked with healthy foods.

 Think of ways to get around obstacles. Now think about ways to overcome those roadblocks.  Not enough time?  I'll get up 20 minutes early for exercises and fit in a 10-minute walk before lunch.  Is your pantry devoid of healthy options? I'll think about five to 10 healthy foods I enjoy and will put them on my grocery list.

 Plan a simple reward.  Is there a reward you might enjoy for a job well done?  For instance, if you complete all or most of your planned activities for a week, you will be able to spend the money you saved by quitting smoking on a luxurious bath, a double serving of the iTunes application "Attaboy," or something similar. Try to steer clear of food rewards, since this approach can be counterproductive.

 Breaking it down

 
Taking a 10-minute walk as part of a larger plan to exercise, or deciding to drink more water and less soda, certainly seem like easy choices.  Still, further breaking them down could help you succeed.

Comments

Post a Comment

Popular posts from this blog

Ways to stop overthinking

Image
How to Stop Thinking Too Much Overthinking is the state of constantly anticipating a situation or its possible outcome or dwelling on particular thoughts. You can stop overthinking by engaging in grounding exercises, getting active, and seeking support from a mental health professional. You finally get a few quiet minutes to yourself, but right away you start to wonder if you didn't send that thank-you email or if you overestimated your chances of getting the promotion. Sound familiar? Overthinking and worrying are normal human behaviors, but if they go unchecked, they can be detrimental to your health. Your risk of developing certain mental health conditions may even rise if you continue to dwell on the same thoughts.  So, what can a person who thinks too much do? You can use these hints to get started in the right direction. Take a step back and examine your responses. Your response to your thoughts can sometimes keep you stuck in a cycle of rumination, also known as thinking i...
Read more

Daily stretching routine for beginners

Image
5-Minute Daily Stretching Routine Flexibility is an important part of fitness and overall health.   Daily activities can be much more challenging without the ability to bend over, twist, or squat! By incorporating a stretching program into your daily routine, you can increase your flexibility and range of motion.  You can also improve performance in sports and daily tasks.  Stretching may help prevent injury and decrease pain associated with muscle tightness.  Try this five-minute exercise routine today to prepare for the busy day ahead or to relax after work. 1.  Runner’s stretch The hamstrings and hip flexors, in particular, benefit greatly from this stretch for the lower body. Low back pain is frequently caused by tight hamstrings. They might be worse for people who sit for a long time.  Equipment needed: none  hamstrings, hip flexors, low back, and calves were the muscles worked.  1. Stand with your feet hip-width apart. 2. Place both of your ...
Read more

How to use physical activity to improve mental health

Image
How to use physical activity to improve mental health Physical activity has lots of benefits for your mental health.  It can help you manage stress, feel more confident and boost your mood.  It can also ease symptoms of mental health conditions such as anxiety and depression.  Still, being physically active can be difficult.  In fact, up to 45% of adults and 30% of children aren’t meeting the government recommendations for physical activity - and this is understandable.  There are many barriers that can stop you from being physically active.  This guide explores the mental health benefits of physical activity and small strategies to help you add physical activity to your daily routine. What is physical activity?  Any movement of the body that makes use of your muscles and consumes energy is considered to be physical activity.  There are three main types of physical activity:  Physical activity with a moderate intensity  Activity that rai...
Read more