9. Make a habit of getting on the move
For people of all weight ranges and health conditions, physical activity is always important. It is good for the heart and circulatory system, it helps burn off the extra calories, it maintains or increases our muscle mass, and it helps us improves overall health well-being. We just need 150 minutes per week of moderate physical activity and we can make it become part of our daily routine easily by:
- Taking the stairs instead of the elevator
- Walking during lunch breaks and stretching in our offices in between
- Planning for a family weekend activity
8. Maintain a healthy body weight
The healthy body weight for each person depends on several factors such as height, gender, age, and genes. Being obesity increases the risks of many diseases such as heart diseases, diabetes, and cancer.
Excess body weight comes from eating more than we need. The extra calories can come from any caloric nutrient, including fat (the most concentrated source of energy), carbohydrate, protein, or alcohol. The message is very simple: if you are gaining weight, you need to eat less and be more active!
10. Start right now and change gradually
When it comes to set up a healthy lifestyle, gradual changes are easier to maintain than major changes all at once. During three days, you can write down the foods and drinks you consume throughout the day, and track the amount of movement you made. It won’t be difficult to spot where you can improve:
- Too few fruits and vegetables? You can introduce one extra piece a day.
- Skipping breakfast? A piece of bread or fruit or a small bowl of muesli could help slowly introduce it into your routine.
- Favorite foods high in fat? You can start reducing them by choosing low-fat options instead, eating them less frequently, and in smaller portions.
- Too little activity? Using the stairs instead of the elevator every day can be a great first move.