The Sisyphus Comments

Small Changes Get Big Fitness Results

I have to admit that I tend to take an all or nothing approach to diet and exercise. In the past, when the waist of my trousers get uncomfortably tight, I dramatically changed my diet and start lacing up the running shoes on a daily basis. In the words of Mr. T, the short term prediction was always “pain.” However, many health experts say that making small changes to your lifestyle is the most effective way to achieve long-term good health. Rather than taking on big goals that are difficult to reach and often result in pain, discomfort and frustration, integrating slight but key adjustments into a daily routine can create lasting improvements in fitness and well-being.

Here are some ideas on how to help improve your health with small changes that will have an impact:

• Take a few 10-minute breaks throughout the day. If possible, take a short walk outside or to the other side of your office building. It will clear your head and help to improve your metabolism, get the blood flowing and rejuvenate you during the workday.
• Stay hydrated. Make your water multitask for you by choosing a beverage that hydrates while also providing essential nutrients.
• Take time to laugh. Studies show that deep laughter can greatly benefit our health by lowering levels of stress hormones, relaxing muscles and reducing anxiety. Take a break during the day to check out an entertaining website or unwind before bedtime with your favorite late night show.
• Cut restaurant meals in half. The portion size at restaurants has increased during the last decade and eating out can be a big factor in weight gain. Split your entrée with your dining partner or divide your serving in half and take it home for lunch the next day.
• Eat foods that are colorful. Healthy foods are usually those that have vibrant colors such as red and yellow peppers, blueberries, cantaloupe or spinach. By incorporating a variety of colors into your diet at home and while eating out, you are more likely to get your recommended daily nutrients.
• Incorporate moderate exercise into your routine. Studies have shown that moderate exercise such as walking for 30 minutes a day, five or more days a week, can improve your cardiovascular fitness. You will see even greater benefits if you increase the mileage, walk up an incline, or jog.

Remember to do as I say, not as I do and keep your goals realistic at the beginning. Give it a little time and you will start feeling the benefits.

Portions of this article are courtesy of ARA content.

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