A few weeks back some of our patients were chatting on the sofa in our Guisborough clinic while enjoying a cup of coffee, and the conversation was all about wanting to get fitter, but why sometimes it’s so hard to stay in shape.
They all agreed that they knew they needed to exercise, sleep more, and eat healthier – but knowing and actually doing, are two different things.
So it got me thinking about the real reason why it can be so difficult to keep active and healthy, and these are the three things that always come up in conversation:
1. People are too busy, either because they work full time and have kids… Or have Grandchildren to look after as well on top of the daily chores to do.
2. They plan to make healthy decisions, but when the time comes, they feel too tired to cook, exercise, or resist the temptation of reaching for the biscuit tin.
3. In social situations and with family, people feel the pressure to eat like everyone else and join in.
I know finding the time to keep active and stay on board with being healthy can be hard. Life isn’t always so predictable, and it’s easy to let things spiral out of control when it feels like you’ve got a million things to do – it happens to all of us!
But here’s the bright side – it’s actually a lot easier than it seems to incorporate healthy habits when you’re on the go and when life feels busy.
It’s not about being ‘perfect’, it’s just about being ‘prepared’.
So here’s 5 simple things you can do, to stay in shape even if you feel like you haven’t got the time…
1. Make Water Taste Better
A lot of people find drinking water ‘boring’… And sometimes I do too!
But drinking enough water not only quenches my thirst, but also prevents me from feeling hungry when I’ve already eaten, helps keep me feeling awake through the ‘afternoon slump’, and keeps me in a good mood.
I carry around water everywhere with me so I can sip it throughout the day.
To make it easier to drink more and to make it less ‘boring’, I stick some lemon in it overnight to add flavour.
And if lemons aren’t your thing, you can add anything you like! Berries, limes, anything.
2. Make Sleep A Priority
Most people need 7-9 hours of sleep a night, and if they don’t get it, the next day doesn’t always feel so great!
It’s a known fact that when people don’t get enough sleep, their mood drops, they overeat and they’re unproductive.
I know it can be tough. Sometimes you feel like there’s too much to do before you can call it a day and finally rest your head, but when you sacrifice sleep for your routine, that’s when you get caught up in the cycle of under-sleeping, being unproductive, and when mood swings kick in.
Making sure you get enough sleep each night (making it a habit), will help things fall into place and keep you feeling alert and energised.
Plus, when you’re in a good sleep routine, the odd late night won’t affect you as much as it does when you’re not getting enough.
3. Fill Up On Veggies
Include a rainbow of vegetables with every meal, and eat as many as you like, in any way you like!
Filling your plate full of vegetables will help you get more fibre and more of the good nutrients your body needs to feel great.
You’ll also find when you go out to eat with friends and family in restaurants, there’s usually vegetable based appetisers to choose from before your main meal, if you want to order a starter.
So even when you’re socialising, there’s always a way to stay healthy and on track.
4. Double Up On Dinner!
Whenever you cook your evening meal, double up on it! (Or cook even more).
Cooking more than one serving at a time will mean you’ll have something healthy on hand in the fridge to take to work the next day, or pop in the microwave to heat up during the week.
Tip: choose times to cook extra meals when you know you’ve got time, like a relaxing Sunday evening, or as soon as you get home from work. Don’t choose a time when you know you won’t feel like doing it, such as a late Saturday night, or when you’ve been running around all day.
When you’re prepared, there’s less of a chance of going off track.
5. Walk When You Talk
My rule is no phone calls sitting down. I put my headphones in and walk around for every call I take during the day.
Also, getting up and walking and talking on your feet can lift your mood and energy, which is great for any telephone conversation.
Still think this won’t work for you and you’re worried you don’t have enough time?
Of course you do!
Staying in shape only takes a couple of hours a week – and when you can include these simple tips above in your daily routine, you don’t have to change much in your routine, or even put any extra time aside.
Most of the time when people say they ‘don’t have time’, what they really mean is, they don’t have the energy.
But that’s exactly why we make sure to get movement in with our daily activities – like walking to the shops instead of using the car…
…and making sleep a priority and cooking enough healthy meals for your week, to keep your energy levels high.
There’s no reason to not make your health a priority, no matter how busy you are. Life can get in the way for all of us.
But being healthy and active is a win-win; it gives you more energy, so that you can be more productive, feel great, and have more time to do the things you enjoy.
If you want to create good habits to stay in shape, keep active and healthy, then head over here to take a look at Paul’s book The Healthy Habit: www.thehealthyhabitbook.com – designed to help you live a more healthy, active life, free from pain.
You might know Paul as an expert Columnist who writes weekly health articles for TWO of the North East's biggest daily Newspapers, The Northern Echo And The Hartlepool Mail, he is a regular Speaker at Industry Seminars around the globe and a Radio Personality, often heard on the BBC. Paul has been an expert guest on dozens of Radio shows and regularly interviewed in newspapers, magazines and trade journals all over the world, including the Guardian.
Paul’s background included working extensively in the Premier League with a Top Professional Football Team, and since quitting his job in Professional Football in 2007, his Physio Practice has become the fastest growing in the UK and biggest in the North East. So successful, that companies like BUPA, ASDA, The Vela Group And Coast & Country, repeatedly retain his Physio company's services to keep healthy their own staff and workforce. Paul Gough Physio Rooms is now a large multi-physio, multi clinic speciality practice in Darlington, Durham, Guisborough and Hartlepool.
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