Many modern ailments can be related to unhealthy lifestyle choices, but changing those choices can be difficult. It may seem
But Mayo Clinic cardiologist Stephen Kopecky, Ph.D., recommends approaching lifestyle changes the same way you approach learning a musical instrument or teaching your child math.
Whether your goal is to lower your blood pressure, manage your diabetes symptoms, lose weight, or get healthier as you age, small changes can make a big difference.
Here are five small actions that lead to powerful transformation.
- Eat one less bite of unhealthy food a day. If you want to make healthier food choices, start with a bite. Leave the pizza crust on your plate and take another bite of the salad instead. Or add a slice of apple to your breakfast.
- Cut corners without sacrificing your diet. You don’t have to stop eating the foods you love, but you may need to think differently about portions. Eat whatever you want, but don’t overeat what you want.
- Get up and move for 3-5 minutes every hour. Physical activity he consists of two parts. If you lead a sedentary lifestyle (which most people in the US do), get up every hour and move around as you please.
- Interval is 10 minutes. No time for a long workout? No problem. Interval training is a very effective and time efficient exercise. It consists of 30 seconds of short high-intensity activity followed by a rest period. For example, switching from walking to jogging, or leisurely climbing a hill on a bicycle.
- Say the following two words. “fine”. It’s important to forgive yourself when you’re in a slump. Positive self-talk takes practice like anything else, but eventually being friendly with yourself becomes second nature.
You can’t outrun the fork, but that doesn’t mean exercise can’t help you lose weight or change your diet
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