It’s the small changes that can make the biggest differences

August 19, 2011

Lack of time. This is the excuse that so many people give for not being fitter or slimmer. They can’t imagine how they can possibly fit a gym session, or a bike ride, into their  busy work/life schedules.

And when faced with the recommended healthy living guidelines that state we should all be participating in at least an hour of physical exercise each day, it’s clear why we shrug our shoulders and say: “Impossible.”

But doing nothing is worse and so this article looks at ways to incorporate just a few small efforts, to keep you just that little bit healthier.

TV toners: Instead of sitting back on the sofa to watch your favourite TV programme, use this time to do a few toning exercises. You could even challenge yourself to do the exercises while the adverts are on. Simple toning exercises include sit-ups, tricep dips, press-ups, the plank. Just 15 minutes can help increase muscle and skin tone

Stretch it out: Again these can be done while watching the TV or first thing in the morning. You only need to get up five minutes earlier to fit these in.  Aim to gently stretch your calf muscles, hamstrings, glutes, thighs, back, abs, shoulders, arms. Just work your way around the body. The benefits include improving the range of motion around joints, eliminating muscle tension, increasing blood circulation and boosting energy levels. 

Walk not munch: When you feel like a coffee and a biscuit, often at the mid-afternoon slump time or some time in the evening, get up and go for a brisk walk instead. A quick stroll around the block will give you time to consider whether you want the coffee and biscuit. 

Drink more water: All too often we think we’re hungry when we’re actually thirsty. When you feel like reaching for a snack, pour a large glass of water instead.  The water can be still or sparkling water. And why not add a slice of lemon or lime?

Eat breakfast: You’ll have heard this many times before but breakfast really is an important meal. Your body has been "starving" overnight so eating in the morning will kick-start your metabolism for the day. The chances are that a breakfast will also help to set you up to make better food choices throughout the day.

Snack swaps: Instead of the biscuits go for tasty alternatives such as fruit with yogurt, frozen yogurt with granola, carrot or veggie sticks with hummus, a cup of soup, crispbreads with cottage cheese, nuts, olives, rice cakes with peanut butter. Aim to pair carbohydrate with protein.

Control yourself: Of course you should have treats, but keep control of these. When you reach for a biscuit, take one and then put the bag away so as to avoid eating the second, third or fourth. With crisps, pre-measure a handful into a bowl instead of eating out of the bag. 

Ditch the car: Think about walking or cycling instead of driving. This could be en route to dropping your kids at school, or on the way to work, or when going to the shops. You could do part of the journey by car, and the other part on foot or two wheels. Even just a 15-minute section of your route will make big differences over a week.