TOP 10 SIMPLE WAYS TO STAY FIT

Being fit isn’t about always being on a diet. Being fit is about making simple choices that help to provide you with a healthy and happy life. We can be fit even if we are currently carrying around extra pounds on our bodies. We can be fit even if we don’t have the time to join a gym or the money to buy fancy exercise equipment. We can be fit if we simply make ten easy steps a part of our daily routines.

1. Drink water.

Drink at least eight to ten, eight ounce glasses of water per day. Water can work magic. It keeps the body hydrated, flushes toxins out of vital organs, and carries nutrients to cells. Drinking water after a meal can actually improve digestion because it helps break down the food in the stomach and keep digestion on track. Plain water too boring? Try calorie free flavor add-ins made by several companies and found in the juice or drink aisle of your grocery store. Some of these add-ins even contain various vitamins and minerals for an additional health boost.

2. Get moving and walk.

Walking an additional thirty minutes a day helps control weight as well as building and maintaining healthy muscles, bones and joints. It can even reduce your risk of developing several chronic diseases. Walking is easy and nearly everyone can do it. Add steps to your day by parking at the farthest end of the parking lot at work. Take two laps around the mall before going into your favorite store. Walk your children to school or to the bus stop and set an example for your kids.

3. Handle your hunger.

A growling tummy is a sure way to fall back into bad snacking habits. When grabbing for a snack or light meal, fill up on tasty but nutritious foods and stay full longer by choosing protein and high-fiber foods like nuts (almonds are always a good choice), beans, soy nuts, low-fat dairy (cottage cheese or yogurt), fruits and vegetables, soups (avoid cream soups), and whole grains. Plan ahead and anticipate your hunger. Keep a portion-controlled bag of almonds nearby when your stomach starts to growl two hours after lunch. Avoid the hunger pains completely by never going more than two to three hours without a healthy snack or meal.

4. Sleep.

A basic, human need, sleep is vital for our minds and bodies to function normally. Inadequate sleep can cause memory loss, mood swings, and decrease your concentration and reaction times. Adults require an average of eight hours of sleep a night whereas children and adolescents need eight to  ten hours.

5. Turn off the television, computer, or game console.

Give yourself a present of thirty minutes away from the television, computer, or game console to do something physically active. Walk around the block, work in the garden, play catch with your child, take a bike ride, clean a closet (a task that can end up being very active), or even dance to some music in your living room.

6. Read food labels.

It is so easy to simply cruise up and down the aisles in the grocery store and grab the items that look the tastiest or cost the cheapest, but buyer beware! Look at the food labels before you put the item in your cart. Check the calorie, fat, sugar, and sodium content. How many calories are in each serving of your favorite brand of chips? What’s the sodium content in that convenient frozen dinner? How much sugar is in an eight-ounce serving of your child’s favorite juice drink?

7. Relax.

Taking thirty minutes a day to indulge in something that eases your worries and makes you feel content will not only revitalize your spirit but will also give you a boost of energy. We are all constantly scheduled but we must make time for our bodies and minds to recharge. Whether it’s meditation, reading, talking to a friend, playing a game with your children, cuddling with a spouse, or even surfing the internet, relaxation and downtime are essential to maintaining health and happiness.

8. Avoid restaurant overeating.

Restaurants and fast-food meals are often supersized and cooked more richly that we cook at home. Listen to your body, if your hunger is minimal order only an appetizer or a salad. If you must have that entree, take half home to eat the next day. Love the buffet? Fill your plate with two bites of each of the dishes that appeal to you. If you must make a second trip pick only one or two items. Limit your buffet desserts. If you want to taste more than one, cut your portion size to one quarter of a single serving.

9. Limit alcohol.

Alcoholic beverages are often laden with calories. A half liter of beer has about 180 calories. Mixed drinks can range in calories, from the margarita (3oz) with 170 calories to the pina colada with 260 calories. Lower calorie choices are a glass of red wine with only 70 calories or a glass of sweet white wine with 90 calories. To check out the calorie count of your favorite alcoholic beverage check out the website, WastedCalories.com.

10. Share your quest.

Let your friends and family know that you are making an effort to stay fit and live a healthy lifestyle. It is always much easier to travel the fitness road with companions. Talk to them about your choices, and you may just inspire someone to choose the path to fitness.

Most of us are not comfortable with change in our routines. Baby steps are allowed when making lifestyle changes. If all ten steps are too much for you to contend with all at once, pick two that you are confident you will stick with for at least two weeks and do those first. After you’ve successfully incorporated those steps into your life, add two more. Continue to add two steps every two weeks and before you know it, your life will have a healthier rhythm and routine. It may not be easy at first to make the changes you need to get and stay fit but a healthy lifestyle can be yours when you take it step by step.

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Other writing by Barb can be found on the web under the name B. Hopkins.