Here’s the tricky thing about change: 90% of the time, it’s out of your control. You purchased tickets to the upcoming Diamondbacks Game, but a rogue rain storm means you’ll have to settle for another day. As much as you’d like things to change, Mother Nature simply laughs – it’s completely out of your control.
There are literally thousands of things we WISH we could alter, but simply can’t. Strangely enough, one of the most important aspects of our daily lives – our health – is put into the “out of our control” category. The excuses are legion:
- I have bad genes. (And as a result, these jeans never fit!)
- I’m too old / too busy / too lethargic / too <insert excuse here>.
- I’ve made fitness changes before, but they never last for good.
- I’ll have to spend endless hours in order to make meaningful change, and who has the time?
Small, incremental changes to your fitness habits can have long-term, lifetime impact – for the good. We’ve complied relatively simple yet incredibly effective health routines you can start today. As a popular motivational saying goes, “You can suffer the pain of sacrifice now or the pain of regret later. The choice is yours.” The great thing about these habits is that the “pain” of sacrifice really isn’t pain at all – just a slight modification to your existing lifestyle.
Here are some habits you can implement today – think of them as change that’s completely in your control!
Walk daily. Americans simply don’t walk enough. It’s entirely possible to get thorough an otherwise productive day by barely walking 1,000 steps – and 10,000 is highly recommended. This most basic of human movements has sadly disappeared for a large majority of the population. Reap the incredible health benefits of walking – start today. Even a mile a day helps.
Keep a workout log. A daily or weekly log helps you track progress, achieve fitness goals and also serves as a historical record of sorts for all the cool stuff you’ve done. If you already keep a regular diary, adding a fitness tracker is easy to do.
Spend a week tracking your dietary habits. If you’re after lifelong weight maintenance (and who isn’t?), you have to spend more energy than you’re taking in. Most folks don’t have an accurate picture of what they’re eating – and the diet goes a long way toward determining energy intake.
Try a sprint workout once or twice a week. Sprinting helps maximize fat loss, and also promotes healthy metabolism changes. If you’re not a runner, doing sprints on an exercise bike or even in the pool are also beneficial. Go all out for a certain interval – say, 15 seconds – followed by a relaxed, steady pace at 45 seconds (or longer, if you need the recovery time). Repeat 4-5 times if you’re a beginner, 10-12 times if you’re experienced. Do this twice a week and you’ll enjoy noticeable, almost immediate body composition changes.
Supplement, if necessary. The modern American diet isn’t exactly vitamin and nutrient-rich. If you’re not a fish eater, for example, you may be lacking omega-3 fatty acids, which are thought to promote a healthier heart, brain, immune system and more. Check with your doctor to see what supplements you could use. Supplementation is one of those tiny changes that can leave you in a better state of health.
One other quick supplement you should also consider for a healthier you: professional medical weight loss help from a professional. There are immense cost-saving and convenience benefits to choosing a health care professional who you can walk in and see any day of the week, no appointment necessary. And Urgent Care Extra, the leading immediate care network in Arizona and Nevada, has over 40 offices to serve you and your family!
For more information about UCE, please email our urgent care specialists at firstname.lastname@example.org, or call our office at (480) 840-3075. Thanks again for stopping by the UCE blog!