Jenny Craig - We Change Lives

Many of us long for it. But few are blessed with it. The so-called ‘perfect’ body that is. Paraded before us in adverts and on the pages of magazines, it’s honed and toned and has us all green with envy. But what isn’t advertised is that the ‘perfect’ body is also often the result of poor eating habits and over-zealous exercise regimes.

For most of us, a ‘perfect’ body like that is not only unattainable, it's downright unhealthy. A leaner, stronger body, on the other hand, is something that most of us can achieve with a little work, motivation and in less time than you might think. You’ll also be pleased to hear, you won't have to make sweeping changes to your life, either.

If you don’t already exercise, here are some simple tips to try. Each one takes just 10 minutes, so why not make a start.

• Take a 10-minute ‘walk break’ instead of a ‘coffee break’ at work.
• Walk the kids to school.
• Exercise for 10 minutes. Whether it's walking, working out to an fitness DVD or lifting light weights, three 10-minute slots add up to the 30 minutes of exercise that experts recommend you do most days of the week.
• Take 10 minutes to vacuum (you'll burn 38 calories); garden (50 calories); or mow the lawn (70 calories).
• Take your dog for a 10-minute walk and burn around 42 calories in the process.
• Make your next 10-minute walk a meditative experience. Focus on your breathing. Be conscious of your posture. Feel your stride. See how awareness can relax your body and lift your spirit.

Deciding to get active is the first step to a new, healthier you – congratulations on taking this step! But before you hit the pavement, dive in the pool or head to the gym, it’s important to take a look at the ‘whys?’ and ‘hows?’ of starting a successful and safe fitness regime.

WHY?

The health benefits of physical activity are numerous. Increasing your level of fitness may decrease your risk of developing chronic diseases such as heart disease and diabetes and make you feel great. Here are just a few of the benefits:

• Healthier body weight and decreased body fat
• Healthier bones, muscles and joints
• Improved posture
• Reduced feelings of depression and anxiety
• Enhanced overall quality of life (daily chores will prove less taxing)

Before you begin your new fitness routine, also think about why you want to be more active. Is it because:

• You want to excel in your career?
• You want more energy to play with your children or grandchildren?
• You want to be able to walk up stairs easier?
• You want to sleep better?

Defining your personal motives for being active can inspire you to stick with your new routine – even when you feel like giving up.

HOW?

It’s not only important to personalise ‘why’ you want to become more active, but you should also personalise ‘how’ you are going to do it. Take some time to think about your day-to-day life. What would work best for you? Consider:

• Time of day
• Day(s) of the week
• Location (from home, from work, at a gym)
• Do you like quiet time to yourself or interaction with others?

When starting your fitness routine, it’s best to remember that ‘slow and steady wins the race’. Many people take on too much at first, or start too fast, then find it impossible to keep up the pace. You can always build up your plan later, so start slowly. And remember, every little bit counts. Here’s how to make the most of it:

• Set specific goals. Choose goals that are measurable and achievable, such as taking a 15-minute walk every Tuesday, Thursday and Friday morning before work.
• Start slowly and gradually raise your level of physical activity by increasing the frequency (how often you are active), intensity (how much effort it takes), and time (length of time spent being active). Think ‘FIT’ for frequency, intensity, and time.
• Keep track. Self-monitor the effort you put into following through with your routine - keep track of your daily steps if you are using a pedometer, put a smiley face on your calendar for the days you go to the gym, etc.

Generally, performing moderate-intensity physical activity does not cause health risks – just benefits. However, people with pre-existing health conditions are advised to talk to their GP before starting any type of fitness routine.

GET SET, GO!

Congratulations again on thinking about starting a fitness routine. Every effort you make to move more is good for your health—body, mind, and spirit. And don’t forget to reward these efforts. As you set goals for yourself, also plan rewards for achieving those goals.

Although the New Year is the most popular time of year for people to make resolutions to improve their lives, any time is a good time to make a positive change. And whether it's quitting smoking, joining a gym or alleviating stress, one key to achieving success is to set yourself a realistic goal. Too often, people set goals that are just too ambitious, and the result is nearly always disappointment and despair.

Rather than identifying one huge goal, try setting some mini-resolutions:

• Accumulate your activity throughout the day. If you don't have a spare 30 minutes, three 10-minute bouts of activity can be just as effective to help lower blood pressure and body fat.
• Watch your salads! While loaded with fresh fruit and vegetables, salads are often brimming with mayonnaise-based dressings and higher-fat meats and cheeses.
• Strive for a healthy weight loss of 1-2lbs per week. Rapid weight loss can result in a loss of muscle rather than body fat.
• Eat three balanced meals and three nutritious snacks a day. Skipping meals will cause your metabolism to slow, making it harder to lose weight.
• Keep in mind that all calories count. While a label may read ‘fat-free’, it’s most likely not calorie-free, and an extra 3500 calories can result in a weight gain of 1lb.
• If you feel the need to weigh yourself, do so just once a week. Daily fluctuations are inevitable and can have a bad effect on motivation. Instead, let how your clothing fits be your guide.

Above all, go easy on yourself and do the best you can. If you stumble along the way, pick yourself back up, dust yourself off, and continue along your journey to a healthier, happier you.