When I went off to college and started preparing my own meals, I made conscious decisions every time something ran over the scanner at the cash register. It was now my responsibility to take care of my body and fuel it with nutrients. It’s so important to eat the right foods and get plenty of activity. I say activity because saying “working out” doesn’t entail happy thoughts, at least for me. Activity can be running to the mailbox or throwing a Frisbee around for an hour. It’s just about getting the body moving and your blood pumping. You can get plenty of activity by doing simple, easy things.

Here are some routines and tips to incorporate throughout your day to help you create a healthy lifestyle:

1. Skip stairs – Whenever you go up a flight of stairs, don’t take them one by one. Start with skipping one step and then working your way up to taking more steps at a time. It’s a great butt and thigh workout! Make sure that you are wearing shoes that have a grip or else you’ll be sliding all over the place and you may fall.
2. Wall sits – Wall sits can be done whenever you are doing something that requires your hands. I particularly like to do them when I’m brushing my teeth. You can hold the move for 30 seconds and relax before going into another set or you can go the full two-minute recommended brush time. Other examples of when to do wall sits: talking on the phone, reading a book and knitting. You can get a workout in even while doing other things.
3. Remember what you eat in a given day – The way that I plan my meals is based off of the last one I had. If for lunch I had the classic fried fish and chips, then for dinner I would opt for a salad or something based heavily with vegetables. It’s all about balance and moderation. Eating is a give-and-take relationship. Write it down and make sure you know what’s in everything that you consume. A cup of coffee is fine, but adding sugar and milk can really add up. It may help to keep track of everything you eat. Eat healthy and eat as many colors as you can. The occasional craving for a candy bar is perfectly acceptable as long as you don’t eat the whole thing. Break off a few squares and save the rest for later.
4. The gym isn’t the only place to break a sweat – Excuses generally start with not having enough time. Few have the opportunity to go to an actual gym. If you’re lucky you have some equipment in your home which is great, but typically people only have a few weight sets and maybe a yoga mat. YouTube and other websites online have some great resources for you. Free workouts – there isn’t anything better. And the comfort of doing it in your own home – another common excuse people give is not wanting people to see them sweat. When it comes to working out, don’t give excuses because there is always a solution to your problem. Don’t forget to stretch!
5. Walk at any chance you get – Nowadays people remain stagnant. And when I say stagnant I mean they are sitting down for extended periods of time. Behind a computer, a steering wheel or in front of a TV set, health concerns that arise from sitting include “increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer” (Levine). If the store is a couple blocks away, walk. If it’s raining outside and all you have to do is walk down the street, carry an umbrella.
6. Drink water – There isn’t anything else that your body needs besides food and water. Not sugary soda or juices. Not wine or beer. Water.
7. Set goals that aren’t necessarily image related – Strive for progress without the constant worry about how you look. Set goals on how many steps you can skip and then improve. Set a new time to make it up the hiking trail. Switch from your 8-pound weights to your 10. Those are the things that define that you’re healthy. And that will lead to a healthy body image. Don’t measure the size of your thigh and aim to make it smaller. Stop weighing yourself, people! And stop struggling to obtain the “perfect” body by being inspired by celebrities walking the runway or chilling on the beach. We all know that those pictures are not a realistic portrayal on how bodies should be.
8. It’s always better with a friend – We get it, “working out” is not always fun and it’s not always easy. Having a friend with you can help encourage you to get going and keep going. Set goals together and motivate each other throughout the journey.

By making simple changes to your diet and your activity level, your life will change for the better and your body will thank you. Your body will feel stronger and your mind will be clearer. Stop saying you wish and start saying that you will.

Source used:

Levine, M.D., Ph.D., James A. "Adult Health." Sitting Risks: How Harmful Is Too Much Sitting? Mayo Clinic, 4 Sept. 2015. Web. 18 June 2016.