Tips for Getting Your Health on Track

Small Steps, Big Changes

Taking steps to improve your health can be daunting, especially if the mere thought of exercise sends shivers down your spine. People don’t talk about it enough. The discipline needed to make the much-needed changes to your health and fitness. Having personally experienced this struggle, I have deduced these small steps approaches that result in big changes.

If you spend 30 minutes sitting outdoors each day to soak in some fresh air, turn that into an opportunity to walk. A leisurely pace can rack up several thousand steps. After a few weeks, elevate it to a light jog, and eventually, incorporate weights. I don’t recommend people go from zero to CrossFit overnight; it’s about consistency and progression.

We dedicate eight hours or more to work daily; can we not spare just one hour for exercise? It’s an investment in your well-being that pays dividends in the long run. Have you ever thought that you are able to work because you are healthy? Meaning, that if your health breaks down, you could lose your source of livelihood as well. Do you get the picture?

Quick Question: How many obese people do you know that lived up to 100 years?

When it comes to nutrition, explore local options for healthy premade meals, with a preference for vegetarian choices. I come from a big meat and dairy diet background, but I am learning to pivot and incorporate plant options as much as possible. I am learning that meat is not the only source of protein, lentils, fish and nuts are too.

The shift towards plant-based meals is linked to fewer calories, increased nutrients, and higher fibre intake. While convenience is key, I recommend purchasing in person; my experiences with delivery meals have often left much to be desired — think small portions, high sodium, and low value.

The FDA recommends incorporating fish into your diet once or twice a week, I do way more than that! But be mindful of mercury levels. Opt for fish lower on the food chain, such as salmon, trout, tilapia, cod, sole, sardines, and shrimp. Mercury content tends to increase as you move up the aquatic hierarchy, with dolphins containing significantly higher levels — not to mention, that it’s ethically questionable to consume dolphin meat.

In your quest for a healthier lifestyle, don’t forget that it’s the small, consistent changes that lead to significant transformations. So, lace up those sneakers, savour those plant-based meals, and get started on the journey of well-being, one step at a time. The time to begin is today. Your future self will thank you for it!