![]() ![]() But “I will walk 15 minutes, 3 days a week for the first week,” is specific and realistic. Effective goals are -įor example, “exercise more” is not specific. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might be to drink water instead of sugary beverages, take a 15-minute evening walk, or have a vegetable with supper.įocus on two or three goals at a time. Set short-term goals and reward your efforts along the way. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions. This may include referral to a registered dietitian and other clinical or community programs, federally approved medications or devices, or surgery. ![]() If you have a chronic condition or a disability, ask your health care provider for resources to support healthy weight. For example, does your work or travel schedule make it hard to get enough physical activity? Do you find yourself eating sugary foods because that’s what you buy for your kids? Do your coworkers often bring high-calorie items, such as doughnuts, to the workplace? Think through things you can do to help overcome these challenges. Identify things that might pose challenges to your weight loss efforts. This can also help identify areas where you can start making changes. Tracking physical activity, sleep, and emotions can also help you understand current habits and stressors. Being more aware of what you eat and drink will help you avoid mindless consumption. Write down everything you eat and drink for a few days in a food and beverage diary. Post these reasons where they serve as a daily reminder of why you want to make this change. Writing it down can confirm your commitment. Whether you have a family history of heart disease, want to see your kids get married, or want to feel better in your clothes, write down why you want to lose weight. Losing weight takes a well-thought-out plan. If you are concerned about your weight or have questions about your medications, talk with your health care provider. Sleep, age, genetics, diseases, medications, and environments may also contribute to weight management. People with gradual, steady weight loss (about 1 to 2 pounds per week) are more likely to keep the weight off than people who lose weight quickly. Instead, it involves a lifestyle with healthy eating patterns, regular physical activity, and stress management. Look at what days you could “make” time rather than “find” time for exercise.ĭo exercises that you enjoy! Doing activities you enjoy will make it easier to stay consistent.Įxercise with a friend or family member to stay social and stay accountable to your exercise goals.Healthy weight isn’t about following a diet or program. Not many of us have hours and hours to exercise so use what time you have to the fullest! Other tips for getting in your physical activity:Ĭomplete small bouts of exercise. It is also beneficial to do some strength training exercises 2 days per week. That’s only 25 minutes of higher intensity movement 3 days per week! Jogging or running that totals 75 minutes by the end of the week. That’s only 30 minutes of walking a day but if this seems daunting, it could be as easy as three, 10-minute movement breaks 5 days per week. We all know “why” we should be active, but the real question is “how” do we fit this in? It is recommended that adults get 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. So, what could that look like for you?īrisk daily walks that by the end of the week total 150 minutes. Stronger bones, better balance, and coordination reduces fall riskīetter heart health and reduced cancer risks Reduces the risk of developing dementia and decreases depression symptoms Long-Term Benefits of Moderate-to-Vigorous Consistent Physical Activity Short-Term Benefits of Moderate-to-Vigorous Physical Activity Among these benefits, there are short-term and long-term benefits that can help us improve our health. Everyone knows that being active is good for your physical health, but there are other health benefits that many of us don’t think about. ![]()
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