Following my last article about affiliating LEARN regularly into your everyday healthy living programme, I am putting further focus on the meaning of two of its key ingredients: Lifestyle and Exercise.
Changing your Lifestyle is never easy especially as you often have to deal with the hand you have been dealt. For instance, those with obese parents, according to the Early Bird Diabetes Project, are between six and ten times more likely to be obese themselves. But this, like most lifestyle choices, should not be a barrier to change; it just may make it more complex.
In order to make these changes, which centre around amending your general behaviour you need to know what you are currently doing - from the perspective of nutrition, exercise and attitude. Using these findings as a bench mark you can then ascertain your goals and determine the best route forward to make the necessary changes successfully.
A suggestion would be to start by logging your weekly lifestyle routines and food habits and below is the first in a number of weekly logs that should be taken. A table is visually a good way to show what you eat throughout your day, when and where.
WEDNESDAY- FOOD DIARY
The log should be completed in as much detail as you can give. It is important to include everything you eat, particularly at what time and how your mood changes. There is often a strong correlation between additional food consumption and mood. Becoming more aware of what you really eat, when, where and how is the first step to appreciating the changes that may have to be made.
However, the most significant development gained from the food log will probably be your appreciation of just how much food you are consuming. Calculating your calorie intake is often the first step to successful weight management. After which you can usually set simple achievable goals such as ‘taking healthy snacks into work’. Goal setting gives you an incentive for change and once these goals are reached you will gain a sense of accomplishment.
It is also advised to focus on a daily activity/ exercise diary to highlight how active you are and how intense your activity really is. Researchers at Sport England found that 54.7% of 16-25 year olds take part in a minimum of one only sport session a week. This percentage then decreases in adulthood to a mere 31.4% as schedules become busier and priorities change. It is, however, crucial for well being to stay active throughout your week especially as you get older.
MONDAY- LIFESTYLE ROUTINE DIARY
By recording your routine you can identify any free time that could be used for some sort of activity and spot any problems that need addressing to give you a good reference point.
India’s Top Exercise Tips for Beginners
These can be done separately or put together as a circuit. Perform each exercise for 45 sec and complete 3 sets 4 times a week.
Park your car from a more distant car park twice a week and walk the rest of the way
Walk up an additional 4 flights of stairs a day
Walk to the shop at least twice a week
Sit down and stand up at least 20 times over a 2 minute period in a stable seat
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