Every Little “Step” Counts

Goal setting focusing on small changes to behaviour are more manageable and more easily maintained long term. These “steps” can mean a variety of things you can do towards leading a healthy lifestyle. It can include taking more physical steps in your day or sitting less or eating an extra serving of vegetables at dinner. What are some ideas for “steps”? I’ve listed a few ideas below.

Physical Activity

  1. Park farther away when going to the grocery store – even parking a few meters away from where you usually park can possibly add 100 steps.
  2. Set a timer on your computer to get up and go for a quick walk or stretch. Yes – it can be irritating – but those little reminders to be more active can pay off in the long run. Try it and see if it works. Here are some options you can choose from but there are many others.
  3. Lunch time walks/workouts are key to getting those extra steps in – adult recess anyone? Physical activity boosts brain power!
  4. Add variety to your physical activity. Try a different walking route, add in some hills to get your heart rate up, or phone a friend/family member during your walk.
  5. If watching TV, take a walk or stretch break during commercials. If streaming a show or movie, take a walk in between episodes or before or after a show/movie.

Healthy Eating

  1. Eat breakfast! Research has shown that those who eat breakfast have better long-term health outcomes and reduced risk for cardiovascular disease.
  2. Fill your plate with vegetables and fruits first – then add the other items. Vegetables and fruits are valuable sources of soluble and insoluble fibre which helps with digestion of other foods. 
  3. Drink an extra glass of water a day. Water has many important jobs in the body and adding an extra glass can help it fulfill those jobs.
  4. Clean and cut veggies and fruits as soon as you get home from the grocery store. Having readily available fruits and vegetables makes it easier to grab the carrot sticks instead of chips.  

These are only a few suggestions for helping to take those small steps. If you have any other suggestions feel free to chime in. Also, if you are interested in more details, feel free to email us: hfit@uwo.ca

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