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After a busy summer, adjusting to seasonal schedules and warm-weather travel, you may be guilty of neglecting many healthy habits, including diet and exercise.
“Fall is the perfect time to hit refresh on your health,” says Olga Hays, an American Council on Exercise-certified wellness promotion specialist at Sharp HealthCare. “The change of season offers us an opportunity to reflect and refocus.”
“Instead of waiting until January to start exercising and eating healthy again, set good behavior patterns now, while daylight hours are longer and the weather is still nice,” explains Hays.
Fall is the perfect time for resetting your diet. Below are a few strategies to help you get back on track.
Most diets do not work long term and only make you feel bad about yourself if you fall off the wagon. Focus on small, sustainable changes to your nutrition habits. For example, eliminate added sugars, or add more fruits and vegetables to every meal. Whatever it is, focus on one small change and stick with it for at least 30 days until it becomes a habit.
Everyone is different, and what works for some people may not work for others. Experiment with your eating routine for a few days and find an eating plan that leaves you energized and satisfied all day long. For example, focus on three meals a day that consist of a balanced mix of veggies, fruit, whole grains, proteins and healthy fats.
Once you determine your meal routine, it’s a good idea to set aside time each week to plan your meals in advance and help your routine stick. Meal prep eliminates guesswork and can keep you on a healthy eating track. If your goal is to watch your weight and avoid overeating, meal prep can also help with portion control.
Now that we are readjusting and returning to semi-normal, day-to-day activities, it is also a good time to hit refresh on your fitness goals and create a routine that is manageable and realistic.
If you took a long break from exercise, don’t go all in when you are starting out, as you may be more prone to injury. Start with two workout sessions a week and try to build up to four workout sessions a week. Keep an exercise journal to keep yourself honest, set new goals and reflect on how your workouts make you feel.
Go hiking, try a new workout, take a class or learn a new sport. Find a workout that you enjoy. Research shows the more we like a specific workout, the more likely we are to be consistent, and the less likely we are to skip it.
Having a workout partner can help with accountability and workout motivation, and it can make exercising more fun. It can also add a friendly sense of competition to keep you focused on your goals. And for far-away friends, a workout Zoom call is a great way to connect while staying physically fit.
“A new season is a great time for a much-needed refresh for your nutrition and fitness goals. Hopefully, these strategies will inspire you to do just that,” says Hays. “Embrace the change in seasons, weather and your health habits. And if you are consistent, you’ll soon feel healthier and happier for the new season ahead and beyond.”
Adapted from Sharp Health News
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