10 Weeks, 10 Steps to a fit, healthy YOU!
By Jo Vartanian
With months of lockdown and our favourite fitness sessions closed, many of us have struggled to stay as fit and healthy as we would like.
Changes to work may have you sitting down more. Goals that motivate us have moved to far-off horizons. Do you struggle to train as hard as you do when you are booked into a regular fitness class? Has the stress of living through a pandemic sent your fitness and health to the back of the queue?
Don’t allow this pattern to extend any longer. These ‘TEN STEPS in TEN WEEKS’ will have you feeling fitter, stronger and more energised by Christmas. And, if you’re lucky to have found new ways to stay fit and healthy in lockdown, that’s awesome. Keep them going if you can!
Here’s how it works?
· Choose a start date: TODAY is perfect!!!..record the end date in 10 weeks’ time and choose a reward for yourself.
· Do Step 1 FIRST
· Do Step 2 NEXT
THEN…choose the step that you have a 95% chance of actually implementing and start.
NEXT…add other steps whenever you are ready.
STEP 1: KEEP A DAILY RECORD
Decide on a place to record a Daily Colour Rating for the 3 key areas - movement, nutrition and stress – (RED for ‘needs work’, ORANGE for ‘ok’, GREEN for ‘on track’). Tracking is a great motivator – especially if you share results with a supportive friend. Do a weekly summary of your overall progress using the RED, ORANGE and GREEN rating scale.
STEP 2: PLAN AND WRITE
Plan and write down your weekly exercise routine. Include exercise that requires you to book in with another person. Exercising with others means we are less likely to find an excuse not to do it. Get motivated for morning exercise by laying out your training clothes the night before. This pre-planning reduces ‘decision fatigue’ – “what shall I do today?” disappears.
STEP 3: GET HIIPA
This is easy and it works. Choose High-Intensity Incidental Activities (HIIPA) every day – lower intensity works well too. Some examples are; set a phone alarm to remind you to regularly stand up at your work desk, take the stairs 2 at a time, put a reminder at your desk to regularly check your posture, stand on one leg while brushing your teeth, foam roll or stretch while watching TV, kitchen bench push-ups while you cook, carry shopping baskets instead of using a trolley,…get creative!
STEP 4: PRIORITISE QUALITY SLEEP
Improved immunity and better mental function are well-known benefits of a good night’s sleep. Poor sleep can compromise our ability to re-generate after vigorous exercise and the exercise benefits may be lost. The sleep-deprived body will also store more fat. To improve your sleep quality;
1. choose a regular bedtime and wake-up time – aiming for 7-9hrs per night.
2. use a wind-down routine like a hot bath/shower, read a book, listen to music.
3. Avoid sleep procrastination like watching late-night TV or scrolling through social media.
4. Avoid alcohol in the evening as it disrupts restorative sleep cycles.
5. Avoid too much protein in your evening meal or eat earlier. Protein requires more time to digest and can disrupt sleep.
6. Don’t fight it! – if after 20minutes you can’t sleep, get up and do something in dim light eg. read or listen to music
STEP 5: OPTIMISE YOUR HYDRATION
Water is crucial for the healthy functioning of the body and yet 80% of Australians are chronically dehydrated. A drop of just 1% of our body’s total water significantly affects our mental ability and our mood and this happens before we get thirsty (at a 2% drop). Women require 2-3litres per day of fluids or approximately 8 glasses. I like to have water bottles everywhere and sip regularly. Try filling two, one-litre bottles at the beginning of the day and see how much you consume by the end of the day. And if you exercise, you’ll need more than this.
STEP 6: COMMIT TO CARDIO
Puffing is essential for heart and lung health. Aim for 30 minutes of moderate exercise every day or the equivalent over fewer days. Gradually increase to 1 hour per day. You are exercising at a moderate intensity if you can talk but you can’t sing!
STEP 7: NARROW IN ON NUTRITION
We all know the important dos and don’ts of food consumption – it’s the psychology of eating that is most problematic. Try this! Each week, choose one thing to change and write it down. It could be; reducing portion sizes, reducing alcohol/chocolate/eating out/chips, replacing one food with another eg. white rice with brown, addressing a nutrient deficiency like vitamin C, eating more colourful foods, eating more probiotics, preparing home-cooked snacks, or avoiding buying foods you don’t want to eat.
STEP 8: BUILD MUSCLE
Maintaining muscle strength is critical for overall health – challenge the muscles by lifting, chopping, shovelling, carrying, pushing or pulling against resistance like your own weight or someone else’s, a machine, water, sand or gravity. Do this at least 3 times per week for 30min. Try walking with a weighted pack, walking up hills or stairs, cycling, swimming, paddling, climbing, using gym weights/bands or bodyweight exercises like push-ups and bridges.
STEP 9: DON’T NEGLECT RECOVERY
Training hard without adequate recovery is a recipe for problems. Stress hormones are produced during high-intensity exercise and can remain in your body if you do not allow the body to recover before your next bout of exercise. The body reacts to this excess stress hormone by storing fat. So, if ever you needed a reason to enjoy a soak in a hot bath after a hard workout, here it is!
STEP 10: STAY SUPPLE
Joint mobility is essential for comfortable movement, and it is a key measure of life expectancy. If walking is your only exercise you will lose range of motion in many of your joints. Include activities that require your joints to move in a range of directions, for 30 minutes, 2-3 times per week. Sports like tennis, golf, softball, dancing and rock climbing are excellent. Pilates, Yoga and targeted stretching will significantly increase your range of movement.
A final word…
It’s challenging to get all 10 ducks in a row and that’s why taking baby steps is the way to go. Finding ways to add these things to your life requires effort and motivation. Create ways that work for you and begin where it is easy and then where you think you’ll get ‘most bang for your buck!’
Share the journey with a friend and good luck!