Set goals that are SMART (specific, measurable, attainable, relevant, and time-bound). If your goals are too vague or overambitious, you’ll quickly get frustrated! It can be helpful to break your larger goals up into smaller ones. For instance, maybe your overall goal is to lose 10 pounds (4. 5 kg) over the next month. Try setting smaller goals, like “I will walk for at least 30 minutes a day for the next 2 weeks,” and “I’m only going to eat home-cooked meals made from fresh ingredients during that time. ” Tell a friend or family member about your goals—they can help you stay on track!
Call up a friend to go walking with you. This will give you a dose of healthy exercise and social activity at the same time!
The recommended amount of exercise for healthy adults is 2 1/2 hours (150 minutes) each week of moderate aerobic activity and strength training 2 or more times weekly. This can be broken up to fit your lifestyle. [3] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source If you can, commit to doing cardio 30 minutes a day, 5 days a week, which meets the recommend 150 minutes. Or maybe a 1-hour cardio class (like Zumba dancing) 3 times a week works better for your schedule. Or maybe you need to break it up even more, with 20 minutes in the morning before work and another 20-minute walk on your lunch break. On days when you’re really busy, even a 7-minute workout routine can make a difference! Writing yourself a realistic workout schedule will help you plan workouts that can be accomplished within your timeframe and make you more likely to accomplish your goals. [4] X Research source
Talk to a trainer or knowledgeable friend to learn how to safely do compound movements with weight. You can also use handheld weights to focus in on specific areas of the arms. When using handheld weights or doing bodyweight exercises, aim for 3 sets of 10-15 repetitions.
Keep in mind that HIIT is not appropriate for everyone. Talk to your doctor before trying this workout. Pick a cardio activity that you enjoy. Walking, running, swimming, and elliptical are all good options. Start with a warmup of about 5 minutes. Then choose a shorter interval length, such as 30 seconds. Then do 30 seconds of high intensity effort of your chosen activity, followed by a longer period of recovery, such as 1 to 3 minutes. Repeat the exercise 10 times. For example, if you’re a runner, try all-out sprinting for 30 seconds straight, resting for a minute, and repeating 10 times. Increase the time interval as you get in better shape. Only do this 2 to 3 times a week to avoid injury or burnout. Supplement HIIT with a few longer, slower-paced cardio workouts for distance throughout the week. [8] X Research source
When planning an at-home workout, give yourself enough time to complete a warmup, cardio, or strength routine, and a cooldown. Aim for doing 30 minutes of cardio 3 times a week and 20 to 30 minutes of strength training 3 times a week, followed by stretching. Some types of exercise you can do at home without weights or equipment include Barre, yoga, and HIIT (high intensity interval training).
Breakfast: add spinach, tomatoes, or mushrooms to your morning eggs in place of cheese. If you eat cereal or oatmeal, add fresh fruit such as a banana, blueberries, or strawberries. Make your oatmeal more filling by adding healthy sources of fat, such as nuts, flax seeds, or coconut oil. Lunch: Try making a big, filling salad with leafy greens, a lean protein (such as chicken, fish, or lean beef), nuts, dried fruit, and some carrots, peppers, onions, or broccoli. Or, add some greens, tomato, onion, or cucumber to a sandwich or wrap. Dinner: Instead of canned tomato sauce, sauté up broccoli, garlic, tomatoes, and peppers in olive oil and eat them with brown rice or sweet potatoes. [12] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source To help fill you up, add a healthy protein, such as wild-caught fish, chicken, or lean beef.
Get all-natural sweeteners. For those with a sweet tooth, use honey, agave, or stevia instead of sugar in your coffee, tea, and baked goods.
A piece of whole grain toast with nut butter, a mozzarella cheese stick, a hardboiled egg, or hummus with veggies are great options for beating the mid-afternoon crash. [16] X Research source
Avoid the temptation to snack between your meals, and definitely don’t snack at night. Your body will be busy burning fat during those times! When you do eat, try to stick to nutritious foods like fresh vegetables and fruits, beans and peas, whole grains, lean proteins (like chicken and fish), and healthy fats (like avocados, vegetable oils, and nuts).
It’s generally best to get vitamins and minerals from your diet, but supplements can be helpful if you have a deficiency or a health condition that make it hard for you to get all the nutrients you need from food. Some supplements that might be helpful to your health include vitamins C, D, and E, zinc, chromium, and glutathione.
Everybody requires a different amount of sleep. Some will feel good and rested after 6 hours, others after 10. Experiment with sleeping a different amount of hours per night and see which quantity makes you feel best. [20] X Research source Create a good bedtime ritual. Relax with a book for 30 minutes before bed, or stretch and drink herbal tea. It’s also important to stick to a sleep schedule, even on the weekends, so that your body can stay consistent. [21] X Research source If you still have trouble sleeping, some supplements may help. For instance, getting more magnesium may improve your sleep at night. [22] X Research source Try a 200-400mg magnesium supplement. Melatonin, which is a natural sleep hormone, can also improve your sleep quality by regulating your sleep/wake cycle. [23] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
Invest in a few classes to learn the proper technique. After that, you can either continue classes or practice on your own. If you’re new to yoga, you can download a yoga app or follow yoga workout videos on YouTube.
Add a little Epsom salt to your bath to promote relaxation and soothe aching muscles. [26] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Start slow. Give yourself 7 to 10 minutes a morning to sit and concentrate on your breathing. [28] X Research source If you’re religious or spiritual, praying, meditating, or reading texts related to your faith may also help you relax and feel more at peace. Even if you don’t follow any particular spiritual beliefs, you might find self-help books or philosophical texts comforting.
Read a book that interests you for at least 15-20 minutes a day. Learn a new language. Learning another language keeps your brain active. It broadens your perspective of the world and opens you up to new travel opportunities. Download an app like Duolingo on your smartphone for an easy and accessible language learning tool.
It’s always more fun to laugh with a friend or loved one, so get together and watch some comedy or tell jokes with someone you care about!
