Achieving Your Health Goals
DID you start out the new year with good intentions? Maybe you wanted to lower your blood pressure, whittle your waist or get stress under control? Personally, I meant to get more exercise, but I confess I have not managed it yet.
We all know about the importance of healthy habits. But what the experts don’t always tell us is how to get these habits started, and make them stick.
There is a whole field of psychology devoted to this very topic, so I decided to explore it by asking Phil Luce, Bupa UK Health Clinics Director.
He told me that people have a range of individual goals, and Bupa’s recent research shows losing weight is definitely the most popular one. Help in improving overall fitness, or stopping smoking, are other common requests.
Whatever your own goal might be, the key is to start with realistic changes that are suited to your current level of health. Your chances of success are also best if these changes fit in well with your everyday lifestyle.
For example, if your fitness levels are low, or you have an underlying health condition, then a gentle start with exercise would be the smart approach. Building up gradually means you are more likely to keep it up. This also reduces the risk of injury. It might be something as simple as starting with a daily walk.
Think about what’s held you back in the past, and then make easy changes to get around those barriers. If you want to cut down on snacks, don’t keep unhealthy foods in the house.
For smaller portions, use smaller plates. Do you pass a tempting bakery on your way to work? Changing your route might do the trick.
At the same time, you can leave little motivators in all the places you are most likely to see them. Keep your walking shoes by the front door. Set reminders on your phone.
There are also many free apps for your smartphone which can help with nutrition, fitness, mindfulness and relaxation. And you will find lots of healthy living ideas on the Bupa website at www.bupa.co.uk/health-information.
Encouragement from other people, like a health professional or your family and friends, can really keep you motivated.
Routine is your friend, too. When we are pressured, tired or making lots of decisions, temptation is more likely to win. So if you are trying to lose weight, aim to plan your meals in advance and make a shopping list. Don’t go shopping when you are hungry.
Along the way, we all have setbacks. Don’t let this bother you: brush it off, move on, and don’t beat yourself up.
Mind and body are linked, so habits like drinking enough water or getting to bed on time can help your mental and emotional wellbeing, too.
Why not unplug the phone once in a while, and curl up with a nice book or radio programme? These are the kind of treats that keep your spirits up – and they are calorie free! n