Have you decided that you want to make that lifestyle change? Did you write out goals related to activity or nutrition and now you just don’t know where to start? I have some suggestions for you!
For those of you looking to increase your activity and have no idea where to begin, look no further than walking. It has been found that walking for 30 minutes every day can decrease the risk for heart disease by 30%!! This is a perfect option for those that are not experienced with equipment at the gym and feel overwhelmed with the endless exercise possibilities available to them. As we enter October you can get a friend, family member, or dog to join you for a nice walk around the neighborhood and enjoy the fall weather before the cold weather comes. When the Ohio winter weather hits, no need to worry, you can take your walking to a local gym to use the treadmills to continue to work toward your goals. (I heard ARHS is a great place to get started )
If you feel like walking isn’t enough and you would like to address strength goals, there are great apps available to use. The first is called “Home Workouts” and this app provides you with workouts of all levels and focuses on the selected muscle group(s). The best part is, you don’t need any equipment! Another great option is the “Nike Fitness Club” app that has the same features, but also provides you with workout plans for those with access to minimal or full gym equipment. Not only does the app have workouts and programs to follow, but you can track your achievements and find nutrition tips and recipes to supplement your activity.
Speaking of recipes, I also have some tips for those wanting to improve their nutrition. While everyone starts out at different points and with different knowledge based on their background, counting calories and becoming aware of portion sizes is great for beginners. You may wonder, well how many calories should I be eating in a day? I suggest using the MyPlate Plan to calculate this number as it accounts for your age, gender, weight, height, and activity level. You can track your calories in a journal or use apps such as MyFitnessPal to do so. Once counting calories becomes second nature, or you feel you have plateaued in your nutrition journey, you can begin to dig deeper and look into the quality of foods you are consuming. This can be done by counting macronutrients which focuses on carbohydrates, proteins, and fats. Becoming more aware of the content of the foods you are eating; you can really start to feel your body transform. The following website is a great guide if this is something you think you are interested in! https://www.healthline.com/nutrition/how-to-count-macros#step-by-step
Remember, all things are easier to do with a friend/ family member/partner/workout buddy to hold you accountable. Physically writing down or tracking your progress on apps can also provide you with a visual as to where you are on your journey to meet your goals. I hope these tips are helpful to you as you begin to make that lifestyle change.
Vic Scott, SPT, Cleveland State University, Doctorate of Physical Therapy Program