If you’ve made the decision to lose weight and improve your fitness for a longer healthier life, the best thing you can do is to plan a simple routine that works for you. It’s not advisable to join a gym and hit every class going – this just isn’t sustainable and you’re likely to burn out quickly.
Creating a routine that suits you and fits around your responsibilities is key. You’re more likely to experience quick wins and this feeling of success will fuel your motivation to keep going. Your future self is counting on you!
Remember, don’t be too hard on yourself. Even small changes to your lifestyle will do wonders for your health. Some of the following advice comes from CLIMB the Centre of Lifestyle, Medicine and Behaviour https://www.lboro.ac.uk/research/climb/
Squeeze your glutes as you sit
This can have the same impact as doing glute bridges if done regularly, increasing glute strength which is lost as you age.
Jump ten times twice a day
Alternatively skipping, can increase your bone density which decreases as you age.
Cut 10 per cent of your red and processed meat intake
Substituting meat with a range of whole grains, fruits, vegetables, nuts for example, could add 48 minutes to your life each day!
Climb four flights of stairs in less than a minute
This is your goal for a healthy heart.
Skip for ten minutes a day
Alternatively jumping…strengthens your bones and can improve your cardiovascular health as much as jogging for 30 minutes each day.
Spend an hour or more outdoors every day
This is widely shown in research to improve your mood and overall health.
Attempt a 5 minute jog
Just 5 minutes a day has shown that an adult can reduce their risk of premature death by 3 years.
Have 3 alcohol free days a week
Cutting down on alcohol reduces calorie intake and gives your liver a break, lowers blood sugar levels and improves sleep.
Stand on one leg for 20 seconds a day
As we age our coordination and balance deteriorates so improving this will help us to stay healthier for longer.
Add 2 more fruits or veg to your daily diet
Start small and then add more if you can. Add fruit to cereal and yogurt or have a smoothie. Having a diet rich in fruit and vegetables is widely known to contribute to disease prevention.
Your future self will thank you!
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