Do you often think you would like to improve your health, but worry that you don't have the motivation to join a gym or make big diet changes? It's great that you want to improve your health. Don't think that you have to make big changes to have an effect. Even small, basic steps can have dramatic effects.
One of the biggest drops in heart disease risk occurs when you go from a sedentary lifestyle to being active as little as one hour a week. That's right, just one hour. Obviously, the more active you are, the better. But just one solid hour of activity over the course of a week makes a difference.
Here's a little quick start plan by the numbers that can be your first step to wellness.
Eat 5. Eat five servings of fruit and vegetables a day. Start by eating breakfast and including at least one serving of fruit or vegetable. Snack on vegetables or fruit between meals. Make a conscious effort to include fruits and vegetables in your daily meals. Don't worry so much about foods you shouldn't eat, just work on getting five or more servings of fruits and vegetables a day.
Move 10. Add at least 10 minutes of moderately intense physical activity to what you do every day. Yes, government recommendations say 30 minutes or more a day, but the bottom line is even 10 minutes makes a difference. For example, just 60 to 90 minutes a week of physical activity can reduce your heart disease risk by up to half. That's a big benefit from a pretty small commitment on your part. It doesn't have to be elaborate - take the stairs, take a walk, just get moving. As you become more active, you can try to increase your total amount of activity a day.
Sleep 8. Quality sleep is good for your heart. It can be a challenge to make time for good sleep, but it's important. For two weeks try to get eight hours of good, quality sleep each night. Yes, each person's sleep needs vary slightly, but eight is a good number to shoot for.
All of these tips - Eat 5, Move 10, Sleep 8 - are meant to be tried for two weeks before you move on to a more established healthy lifestyle plan. But there's nothing wrong with continuing this quick start for longer periods. Consider trying other reputable diet and exercise plans offered by the American Heart Association and government agencies. The point is to get started with something and keep at it.
Just get moving and have a great day!
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
