Developing a healthy wellness program can be a confusing task. Our society is filled with fad diets, diet pills, supplements galore and endless exercise options. Adapting one wellness program for a busy lifestyle can be just as frustrating. Understandably, options can be overwhelming. However, you can customize a wellness program that will work for you
First of all, drink 64 grams of water every day. Also take a daily multivitamin. Choose a multivitamin adapted to your age, gender and lifestyle. For example, women’s daily vitamins contain more calcium and folic acid. Vitamin companies also take care of the kids, who have their own multivitamins, which are chewable and palatable. Get into the habit, so you do this every day. Do not smoke. If you do smoke, quitting is the most important step for your health plan.
Nutrition and diet
There are many small adjustments that you can make to your diet that will make it much more nutritional. First of all, replace sweetened cola or soda by drinking water. Also switching to whole wheat pasta. The difference in taste is minimal, so this is an easy change to make. Do not eat fried food. Make eating a whole grain cereal with skim milk and fruit for breakfast a habit. Eat at least two vegetables with lunch and dinner eat fruit again for dinner dessert. Minimize sweets intake. Choose one day a week as “cheat” day when eating fried foods and sweets are allowed. It is important not to get frustrated with the new nutrition practices before they become regular habits.
The United States Department of Agriculture recommends “30 minutes of moderate physical activity most days of the week.” This physical activity can lead to a variety of activities. Be creative routine, choose physical activities you enjoy. Also alternative activities every week, so you do not get bored. Take a walk in your neighborhood. Go out and dance, or pop in your favorite CD and dance in your living room. Get up and running in place during commercial breaks of your favorite television program. Play a sport with your family. You do not even have to choose a strenuous sport, play badminton or table tennis. When you go to a store, park as far away from the door as possible. Do not take the elevator, always take the stairs.
Once you get into the habit of daily activity, increase it by enrolling at a local gym. Find a gym that offers subjects such as step aerobics, salsa dancing or belly dancing. Join classes you like, bring a friend. Eventually you will get used to physical activity. At this point, you can build on what you do or add strength training to your weekly routine. For simple strengthening exercises you can do at home, see http: // www. fitstep. com / Library / Begin / exercises. htm.
The key to customize your own wellness plan starts with the habit. Force yourself to make small changes at first. Finally, these changes will be normal for you. Also use common resources. Visit the Department of Agriculture’s “MyPyramid. Gov” for nutrition tips, menu planners and fitness advice. Do not get frustrated with yourself when you make a mistake, do not give up. Make your wellness plan fun. Make sure you have a support team of friends and family who can encourage you along the way. Do not think about the new plan as a “diet” or a quick fix. Make a lifestyle change.