Leena Watts
Making diet and exercise a priority can be challenging, but it's definitely worth it for the physical and mental health benefits. Leading a healthy lifestyle can help control or delay health issues associated with aging, such as high blood pressure and diabetes, and can also positively impact your mental health. To make diet and exercise a priority, it's important to set short-term goals, find physical activities you enjoy, and make healthy dietary choices. This might include scheduling exercise into your daily routine, choosing a workout that requires little preparation, and eating a balanced diet with a focus on nutrient-dense foods.
How to make diet and exercise a priority
| Characteristics | Values |
|---|---|
| Set short-term goals | Achieve and maintain a healthy diet and exercise routine |
| Make a schedule | Put exercise in your calendar and treat it like a doctor's appointment |
| Start your day with physical activity | Release endorphins with an early gym class or a morning walk |
| Find something you enjoy | Experiment with different activities until you find the perfect exercise schedule that is achievable and enjoyable |
| Incorporate active get-togethers | Take a dance class, ride bikes, or walk along the beach with friends or family |
| Choose a workout with little preparation | Body weight exercises and interval-style sessions are efficient choices |
| Set a goal and make a plan | Compete in a fun run to motivate yourself and add purpose to your workouts |
| Eat a balanced diet | Eat a wide range of foods to ensure your body gets all the nutrients it needs |
| Eat the right amount of calories | Balance the energy you consume with the energy you use to maintain a healthy weight |
| Limit saturated fats | Eat less saturated fat and choose foods with unsaturated fats like vegetable oils, oily fish, and avocados |
| Avoid sugary drinks | Drink water, unsweetened tea, or 'diet' fizzy drinks to cut down on calories and sugar |
| Limit alcohol | Alcohol is high in calories and can increase appetite and lower inhibitions, making it harder to stick to healthy plans |
| Plan your meals | Plan and prepare healthy meals and snacks to save money and make healthier choices |
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What You'll Learn
Choose exercises you enjoy doing
Choosing exercises that you enjoy doing is essential to making exercise a priority. It's easy to find excuses not to do something you dislike, so it's crucial to find physical activities that align with your interests, personality, and taste. Experiment with different exercises until you find a routine that is both achievable and enjoyable.
There are numerous options available to make your exercise routine enjoyable and engaging. You can incorporate active get-togethers into your social gatherings. For instance, instead of just meeting a friend for coffee, suggest taking a dance class together, riding bikes to the park, or going for a walk by the beach. This way, you can hold each other accountable while also infusing fun into your fitness routine.
Another strategy is to seize opportunities throughout your day to boost your activity levels. Small choices, such as opting to walk instead of driving short distances, parking a little further away, or taking the stairs instead of the elevator, can all contribute to increasing your daily physical activity. These simple swaps can make a significant difference in your overall fitness journey.
Additionally, consider choosing exercises that require minimal preparation or equipment. Bodyweight exercises and interval-style sessions are excellent choices as they can be done anywhere and don't require much time or space. This way, you can efficiently accomplish your fitness goals without needing to dedicate a large chunk of time or resources.
Remember, the key is to find exercises that you look forward to doing. When you enjoy your workouts, you're more likely to stick with them and make them a priority in your daily life. So, whether it's dancing, biking, walking, or bodyweight exercises, find what works for you and make it a part of your routine.
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Schedule workouts into your calendar
Scheduling workouts into your calendar is a great way to make sure you stick to your fitness goals. It is important to first evaluate your weekly schedule and identify time slots that are consistently available for exercise. Consider your priorities and fitness goals, and allocate more time for exercise if you are looking to lose weight or gain muscle. For example, early mornings may work best for you if you have a flexible job and tend to feel too tired or lazy after work. Alternatively, you could try to fit in a walk during your lunch break or after work to decompress.
You can also try to combine meal prep and exercise by listening to a podcast or watching a cooking show while exercising, or doing quick workouts during breaks in your meal prep. Define clear, achievable goals for your workouts, such as committing to a specific number of workout sessions per week. If you are a beginner, start with 10 reps for three sets, with a minute of rest in between. You can also filter for shorter workouts if you only have 10-15 minutes to spare.
Once you have planned your workouts, schedule them into your calendar with automatic reminders, and consider them non-negotiable. You can also try signing up for a class ahead of time, as the penalty for cancelling too close to the class time may motivate you to attend. Try to view your workout time as being as important as a work meeting or dental appointment. You could also try to make your workouts fun by creating a music playlist to listen to while you work out, or only allowing yourself to watch your favourite TV show while walking on a treadmill.
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Eat a balanced diet
Eating a balanced diet is essential to getting all the nutrients and calories your body needs while avoiding junk food or food with little nutritional value. Eating a variety of foods from the five essential food groups is a great way to ensure your body gets all the nutrients it needs.
The first of these groups is fruits and vegetables, which should make up half of your plate according to the USDA's "ChooseMyPlate" initiative. Fruits and vegetables are a great source of essential vitamins, minerals, and antioxidants. Try to eat a variety of vegetables with different colours to get a full range of nutrients. Dark, leafy greens are an especially good source of nutrients. If you're buying canned fruit, opt for fruit canned in water instead of syrup, and if you're buying juice, make sure it's 100% fruit juice.
The second group is grains, which should make up the other half of your plate. At least half of the grains you eat should be whole grains, which include all three parts of the grain: the bran, germ, and endosperm. Whole grains are broken down more slowly by the body, so they have less of an effect on your blood sugar, and they also tend to contain more fibre and protein than refined grains.
The third group is protein, which should make up about a quarter of your plate. Examples of protein-rich foods include meat, eggs, fish, beans, nuts, and legumes. If you follow a vegan diet, you can get your protein from plant-based sources such as tofu and beans.
The final two groups are dairy and fats. Dairy is a vital source of calcium, and the USDA recommends consuming low-fat or fat-free versions whenever possible. If you are lactose intolerant, you can opt for low-lactose or lactose-free products or choose soy-based sources of calcium and other nutrients. When it comes to fats, partially replacing saturated fats with unsaturated fats can lower your risk of cardiovascular disease, but trans fats should be avoided. Most experts consider olive oil, especially extra virgin olive oil, to be a healthy fat.
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Avoid sugary drinks
Making diet and exercise a priority can be challenging, but it is definitely worthwhile. One of the key areas to focus on is reducing or eliminating sugary drinks. Sugary drinks, including soda, fruit drinks, sports drinks, sweetened teas, and energy drinks, are the number one source of added sugars in the American diet. A single 12-ounce can of regular cola contains an astonishing 9 ½ teaspoons of added sugar, exceeding the recommended daily limit of 6 to 9 teaspoons for women and men, respectively.
Consuming sugary drinks regularly has been linked to an increased risk of obesity, type 2 diabetes, tooth decay, and heart disease. The high amount of added sugars in these drinks contributes to weight gain, and the liquid calories are not adequately compensated for by reducing calorie intake from other sources. This can lead to excess calorie consumption and subsequent weight gain. The impact on dental health is also significant, with soda consumption nearly doubling the risk of cavities in children and increasing the likelihood in adults.
The health risks associated with sugary drinks are gaining more attention, and many people are actively choosing healthier alternatives. Unsweetened beverages, such as still or sparkling water, herbal teas, and unsweetened coffee, are excellent substitutes. Adding slices of fruit or herbs to still or sparkling water can enhance the flavor naturally without adding excessive sugar. Low-sugar options, like sparkling water with a hint of flavor, can also help ease the transition from sugary drinks.
Making the switch to low- or no-sugar drinks can have a significant positive impact on your health. It is a simple yet powerful step towards improving your overall well-being and reducing the risk of diet-related health issues. By reducing your sugar intake from beverages, you are taking a proactive approach to managing your health and setting yourself up for success in making diet and exercise a priority.
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Exercise with friends
Working out with friends is a great way to stay motivated and committed to your fitness routine. There are several benefits to exercising with others, and it can be an effective way to make your workouts more enjoyable and social.
Social Benefits
Humans are a highly social species, and we rely on other people for the resources we need to survive and thrive. Working out with friends can help to build and strengthen social connections and create a sense of collaboration and cooperation. This can lead to increased trust and stronger friendships.
Motivation and Commitment
Exercising with friends can be a great motivator to show up and stick to your exercise plan. You are less likely to cancel or skip a workout when you have a friend holding you accountable. On days when you don't feel like exercising, your friend can give you the pep talk you need to get moving. Research has also shown that people who exercise with friends are more likely to complete their fitness programs and achieve their goals.
Fun and Enjoyment
Working out with friends can make exercise more enjoyable and help you stick to your routine. You are more likely to have fun when exercising with others, and chatting with friends during workouts can help time pass more quickly. Research has also shown that exercising with friends can lead to increased endorphin release, resulting in a "runner's high" and an improved mood.
Variety and Support
Exercising with friends can provide more variety in your workouts. You can try new activities together, such as a dance class, biking to the park, or playing tennis or squash. Friends can also provide support and encouragement, pushing you to increase the intensity of your workouts and helping you achieve more than you might on your own.
By incorporating social connections into your exercise routine, you can stay motivated, have fun, and make your fitness journey a shared, enjoyable experience.
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Frequently asked questions
Setting short-term goals is a great way to stay on track and keep yourself motivated. You could also try scheduling your exercise into your calendar, just like you would a doctor's appointment. That way, you're more likely to treat it as a priority and stick to it.
The key to a healthy diet is to eat the right amount of calories for how active you are. It's important to balance the energy you consume with the energy you use. Eating a wide range of foods will ensure your body gets all the nutrients it needs. Try to eat plenty of fruits and vegetables, choose foods that are low in added sugars, saturated fats, and sodium, and pick whole grains and lean sources of protein.
Make sure you're doing something you enjoy! There are so many options out there, so experiment with different activities until you find something that fits your lifestyle and personality. You could also try exercising with a friend or family member to hold each other accountable and make it more fun.
