HEALTH

Positive change: 12 easy steps to a fitter, healthier you

27 March, 2022 . 0

What if you could boost your fitness in just a few simple steps? Well, you can – here’s our quick and easy expert tips to take your workout to a new level.

1. Change one word

“We often talk about everything we ‘have’ to do,” James Clear, author of Atomic Habits, says.

“You have to wake up early for work.

“You have to cook dinner for your family.

“Now, imagine changing just one word: from ‘have to’ to ‘get to.’

“You get to wake up early for work.

“You get to cook dinner for your family.

“Both versions of reality are true: you have to do those things, and you also get to do them.”

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2. Track your habits

One study of more than 1600 people found that those who kept a daily food log lost twice as much weight as those who did not.

“Recording your last action creates a trigger that can initiate your next one and sparks the urge to change a behaviour,” James says.

3. Permit procrastination

“It’s normal to not feel like exercising,” fitness expert Kate Ivey says.

“The secret is to do it anyway.

“Establish a finish time, rather than how long you’ll be exercising for.

“When you exercise your brain releases cortisol, which in turn, produces energy.

“Just starting is enough to create motivation.”

4. Pair old with new

People are more successful in building one new habit if they pair it with a consistent behaviour that is already part of their daily life.

“For instance, eating breakfast becomes your ‘cue’ to go for a daily walk and becomes automatic,” Andreas Michaelides, chief of psychology at Noom, explains.

5. Use technology

Fitness trainer Luke Hines uses a WITHINGS ScanWatch and Health Mate app to help him set daily step and workout goals.

“I weigh in each week and compare my results from the previous week for my daily steps, workouts, and to track positive changes in my body fat, muscle mass and sleep quality,” Luke says.

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6. Train with mates

A study of 117 people at the University of Southern California found that those who exercised with friends enjoyed the exercise, and worked out for longer, than those who go it alone.

7. Abs are made in the kitchen

“Eighty percent of your results will be based on what you eat and 20 per cent on your exercise efforts,” Luke says.

Pascal Sedgwick, exercise manager at The Fast 500, advises to eat high quality protein foods, such as lean meats, poultry, beans and nuts in your pre- or post-workout meals for optimal muscle building and to ward off cravings for sugary snacks.

8. Be nice to yourself

“New fitness or health habits can challenge past behavioural patterns and habits,” Luke says.

“If you talk down to yourself, it will become much harder for you to stick to your new habits because you’re coming from a place of stress and negativity, so speak kindly to yourself.”

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9. Ditch the scale

Studies have shown that measuring fitness and weight loss success through regular weigh-ins can have a negative effect on your self-esteem.

“Take note instead of your improved sleep, energy and mood,” Kate says.

10. Cut the comparisons

Rachel Dillon, founder of Move With Us warns against comparing your fitness journey to others’ as it can be damaging to your sense of self-worth.

“Everyone has a different starting point, goals, path and level of experience, so focus your energy on your own enjoyment and contentment,” Rachel says.

11. Take 10

“Ten-minute windows of incidental exercise, done intermittently during the day, can be the beginning of better fitness habits,” says Ben Borg, director of Married to My Macros. Research shows regular, short bursts of incidental activity could have similar health benefits to working out for longer.