You have decided to become healthier, but big changes make you anxious?
Not sure where to start, do I have to exercise 5 to 7 days right from the start? I’m a big proponent of making small changes, keeping those changes to a small number like 1 to 2 goals at a time. Depending on what areas, you think you need to improve, you can choose from the following list to get started:
Self-Care:
• Practicing stress reduction or deep breathing
• laughing or socializing
• using mindfulness or meditation
• attending a financial wellness seminar
Rest & Recover:
• Stretching
• taking a yoga class
• getting 7-9 hours of sleep
• taking time for yourself
• getting a chair massage (self-massage counts, too!).
Movement:
• Taking the stairs instead of the elevator
• going for a walk
• biking or walking to work
• taking an onsite yoga class
• running a race
• going to the gym
Nutrition:
• Eating a fruit or vegetable
• drinking water
• bringing lunch from home
• sharing a healthy snack with coworkers
Small changes will add up and make a big difference to your health. Changing your habits is a process that involves several stages. Sometimes it takes a while before changes become new habits. Healthier habits may protect you from serious health problems like high blood pressure or diabetes. If you continue these habits for a while, they may become part of your daily routine.
The four stages of changing a health behavior are:
• contemplation
• preparation
• action
• maintenance
If you started to make some changes, it is a good idea to set health goals. Review what worked, what didn’t work, and can you make changes to make sure you can accomplish that goal. Measuring progress is important to make sure your changes are yielding the results you wanted.
Changes are hard but small changes or steps can help overcome the anxiety that comes with big changes. Keeping motivated can also be a barrier, change your routine and reward yourself whenever you reach a goal. Healthy Habits become even more important for patients with chronic disease like hypertension and diabetes.
Patients with chronic disease states like hypertension or diabetes, should consult with your Primary Care Doctor before starting any kind of exercise program. More information can be found online at the American Diabetes Association for patients with diabetes or Pre-diabetes. Certified Diabetes Educators can help patients with diabetes get blood sugars under control, set health goals and develop a diabetes plan. For patients with chronic disease Ambulatory Care Pharmacist and Community Pharmacist are a great resource to help you get your health to goal.
