Getting Results From Fitness Weight Control
The idea that you can get fit in little steps sounds contradictory to the cliché ‘no pain no gain’. However, the point being made here is that living healthier does not have to be complicated or time-consuming. To get fit in little steps mean going to the gym to work out, and eating two vegetables at every meal. And even taking a Saturday afternoon nap. These are little easy ways to push healthy habits into your daily living.
It is possible to instill into your life the power to prevent illnesses and diseases through small additions that are painless. And oh, by the way, doing something no matter how little is definitely better for you than doing nothing.
From the time you wake up in the morning, brush your teeth, take your bath, and start your trip to work. There are thousands of ways to include healthy activities in your daily living. These small healthy changes soon add up to a sizeable chunk in the quality of your nutrition. As well as your physical fitness, stress control, and sleep quality. This is because nutrition, physical fitness, stress control, and sleep contain a huge powerful health elevation that can change your life for the better.
And of course, a quick nap on the couch is a health-gainful opportunity. Especially if you did not get adequate sleep at night. And by the way, a gym membership is unnecessary. While your diet should not be loads of carrots and cabbage just to be healthy. In fact, there are many small actions you can take during the day that will make an impact on your health, without having to go through pain to gain a lot.
Do Little To Get More
Trying to get fit in little steps is not new. It is wrapped around the belief that good health can come in small chunks. Studies show that taking small changes can add up to give a big impact and make a difference. For instance, taking 30 minutes to walk daily is enough to prevent weight gain. And trigger reasonable weight loss. If 30 minutes is still too difficult, three brisk 10-minute walks per day are as effective as a daily 30-minute walk in decreasing risk factors for heart disease.
The beauty in the get fit in little steps approach is the act of moving you away from sedentary to reasonably active. This gives you the biggest reduction in your risks. But it is not only in fitness where small changes can make a difference. The same principles of fitness also apply to nutrition, sleep, and stress. For instance, reducing fat intake, cutting down on sugar, eating a piece of fruit, and getting good sleep can make a difference, in the long run.
So if we assume your goals are for fitness, weight loss, reduction in cholesterol or blood pressure, or blood sugar control. It is possible to achieve these healthy goals by breaking them into little steps. In any case, let’s say you make small changes in nutrition, the benefits can manifest in other areas of your life. You will be able to control your weight, sleep better, and reduces stress. This will also improve your relationship at home and at work, and you become fitter.
Can Little Steps Actually Benefit Health?
Not really. However, small steps are aimed at people with very unhealthy sedentary lifestyles. And for these people, it may be better than nothing. But the problem is that if you make them believe they do not need to do very much. That will be sending the wrong message. So in other words, just as the little steps can help some, others may find it unchallenging.
Therefore, for those who want to win big gains, there has to be some pain. However, the truth is that you can make some gains with little or no pain, and that is markedly better than no gains at all.
Tips To ‘Get Fit In Little Steps’ Approach
If you would like to try the get fit in little steps approach, choose any three of the following 12 tips and make them your lifestyle for four days. When you feel at ease with the changes, choose three new ones. Once you have included all 12, you should start to feel better within two weeks.
For better nutrition
- Buy whole foods and use them in place of processed foods whenever possible.
- Shun foods and drinks made with corn syrup.
- Begin each dinner with a mixed green salad. It will help to fill you up and is a good way of adding vegetables to your meal.
For better physical fitness
- Turn your bending down to pick something into a squat. Rather than doing the bend in the normal way, bend your knees and squat. This forces you to use your leg muscles and build strength.
- If you are driving and stop at a traffic light or traffic build-up, tighten your thighs and butt muscles, and release. Do this as many times as you can. This will firm your leg and buttock muscles and improve blood flow.
- If you are standing in a long queue, lift one-foot half-inch off the ground. The stress you put on the other foot will help firm and tone muscles in your calf, thigh, and buttocks. Change feet every few minutes.
For better stress control
- Give your partner a hug every day before work. This provides the antidote for stress during the day.
- Control your anger by counting from 1-10 before responding to a provocating incident.
- Breathe deeply for three to five minutes twice a day.
For better sleep
- Spray clean sheets and pillowcases with ‘laundry fresh’ air freshener or lavender water. This will help promote relaxation and better sleep.
- Invest in a new pillow. Pillows with an indent in the center can promote good sleep and lessen neck pain. Also, try an all-natural fiber or a combination of sodium sulfate and ceramic fibers. This will help keep your head cool.
- Eat a handful of walnuts before bed to boost fiber and essential fatty acids intake and amino acid tryptophan to help induce sleep.
https://www.health.harvard.edu/healthbeat/7-ways-to-jumpstart-healthy-change-in-your-life
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