2008 - The Year of the Healthy Lifestyle

Article by Kristi Tuck, BS, ACSM
Posted on January 03, 2008

It is a new year, a time when we reflect on the past and vow to make changes for the future. Every year in the fitness industry, we see people make life-changing decisions to lose weight, stop smoking and begin an exercise program. And, every year, inevitably, many will fail.

Why is it so difficult to make lifestyle changes? Why is there such a disconnect between recognizing the need to change and accomplishing that change? Proper guidance and accountability are fundamental to making a change. Here are some basic steps to help you get started.

#1 Take a good look at WHY you are choosing to make a change this year.

• Are you overweight?
• Do you want to quit smoking for good?
• Do you have high cholesterol? High Blood Pressure?
• Do you lack the energy to make it through the day?
• Have you been diagnosed with life altering disease?
• Have you recognized the importance of your participation in your children and grandchildren’s lives?
• Do you want to set a positive, healthy example for your children?

Healthy lifestyle changes, however small, can have great impact on one’s longevity and one’s quality of life. Don’t underestimate the “little things”.

#2 EVALUATE what steps you have taken to make these changes.

• Have you consulted with your doctor to begin an exercise program?
• Have you scheduled the time in your day to exercise?
• Have you enlisted a support system to assist you with your goals?
• Have you realized the importance of taking care of yourself first?

Examine areas of your life where you have been successful, such as business and family, and adopt those methods to accomplish your lifestyle goals.

#3 Make a PLAN to change and allow yourself the freedom to make mistakes.

• Do you know where to begin? Hiring a trainer, seeing a dietitian.
• If this is not your first attempt at change, do you know why you’ve been unsuccessful in the past?
• Have you asked friends or family for help?
• Write down exactly what you want to have happen and create steps to accomplish your goal.

To have results that are more than simply accidental, you have to set forth a step-by-step plan that is both measurable and accountable. Being proactive about your health and fitness requires planning like any other life goal.

When I consult with people on health and fitness, the first thing I do is ask them what have they done in the past to become healthier. Many people have tried to “lose weight” through various means, including weight loss clinics, crash diets, exercise programs or all of the above.

The truth is, rarely is their goal ‘to become healthier’. It is usually to lose weight, look better and have more energy. Many people don’t understand that if you focus on becoming healthier, all those other goals that they have will happen. Being healthy is much more than eating less and exercising more. People have lost touch with what their bodies need. Becoming healthy starts with getting back to the basics of hydrating your body (i.e plain clean water or organic whole fruit juices), eating whole foods whenever possible, getting adequate sleep, moving your body throughout the day every day and finding enjoyable work or ways to make your work enjoyable.

Obviously for some people this is a lot to start with, so it is important that people accomplish these goals in pieces. Begin by making changes that are realistic. This is different for each of you. Perhaps you could choose one or two of the following things to get started with. Once you’ve accomplished one or two, move on to another until you’ve completed the list.

To increase your activity level:

• Take the stairs if you are going up three floors or less.
• Take your dog for a long walk twice a week – It’ll be good for both of you.
• Pack a picnic and take your kids (or a friend) to the park for a meal.
• Only email those NOT in your building. Get up visit them instead.
• Walk the stairs or around the building during breaks at work or lunch.
• Before you sit down to watch TV. Sit and stand 10x before getting to comfortable. Repeat at every commercial – get your kids to join you!
• Get up early two days a week and go for a 20 minute walk.
• Meet a friend for an exercise class or play basketball one night a week.
• Try a new activity or sport – snowshoeing is easy and a great family activity.
• Keep an activity log of the things you do each day and challenge your family and friends to become more active as well.

For better health and nutrition:
• Drink a full cup of water first thing in the morning.
• Pack your lunch two times per week. Include fresh fruit.
• Make an extra large salad and ask a friend to join you for lunch.
• Cook oatmeal on the stove, it only takes 5 minutes, and add a touch of real maple syrup and cinnamon.
• Buy large tubs of organic vanilla yogurt and eat smaller servings.
• Make whole wheat tortillas and let your kids fill them with beans and rice.
• Steam fresh broccoli, cauliflower or sliced carrots and add a little olive oil and sea salt.
• Try apple butter or pumpkin butter on your toast.
• Go vegetarian at least three days per week.
• Cook a full meal from scratch at least twice a week.

Whatever changes you decide to make this year, know that you are doing yourself, your family and the environment a bit of good. Incrementally increasing physical activity, reducing the amount of television and video games, eating smaller portions of higher quality foods and spending more time with family and friends all contribute to the well-being of yourself and that of society. Individually or collectively, these measures will aid in reducing one’s stress level, which is a major, yet unaddressed cause of many physical and mental ailments in today’s society.