MSU Extension

It seems like trying to achieve or maintain a healthy weight is always a challenge. As we grow older the body’s changes contribute to a slower metabolism, restrictions on movement and other limitations, and making extra time for exercise is not always possible or a priority.

Michigan State University Extension recommends incorporating good sense nutrition habits and increased physical activity in your day. But how do you still achieve all that needs to be done in a day? There are a few things you should know to be successful at balancing daily nutrition and increased physical activity. Know this:

1. You have to be intentional about increasing everyday activities.
2. As you increase your physical activity, your body will demand more food, when this happens, don’t eat more; learn to curb your appetite.
3. Increased hunger is a clear sign that your plan to be more active is working, the body is starting to burn more calories, but don’t defeat the purpose by consuming more empty calories.
4. How you respond to this lifestyle change, can make a difference in how you feel, look and in your health.

Ideas to increase everyday physical activity, at home:

1. When you come home after grocery shopping, make several trips to your vehicle to unload the groceries, don’t try to carry everything at once to reduce the amount of trips you make.
2. If your house has stairs, take several trips up and down the stairs everyday when doing laundry, watching TV (make a trip up and down the stairs during commercials), when going to the pantry, taking items from one location to another.
3. Stop asking the kids to get something for you – get up and do it yourself.
4. Store the TV remote control at the TV, when you’re done watching TV, this will force you to have to get up before and after watching TV.
5. Walk to the mailbox, rather than drive or asking someone else to get the mail.
6. Do light housework or gardening at least five days a week. This could be a win-win, your house or garden stays in order and you get the exercise.
7. Use a balance ball as a chair at your home computer and move while working.
8. Post a few chair exercises at your desk/table at home and do a few exercises everyday.

Ideas to better your everyday nutrition habits:

1. Eat breakfast every day. Give your body time to adapt to this change; if you’ve not eaten breakfast regularly, a normal reaction is to “stay hungry” all day. Your body will adjust gradually, but you must intentionally curb your appetite.
2. Limit the amount of “junk” food you have at home, if you don’t have it, you shouldn’t be tempted to eat it.
3. Don’t skip a meal, help your body adjust to regular mealtimes, this may control hunger pangs.
4. Avoid eating late at night, set a time for early evening, for example 7 p.m., and stick to it.
5. Drink a glass of water at least 20 minutes before each meal.
6. As you increase your physical activity, know that your body’s natural reaction is to demand more food, but eating more will defeat your intended purpose of attaining or maintaining a healthy weight. If, in the beginning the hunger pangs are irresistible, drink water and/or fill up with fruit or vegetables.
7. If you snack regularly, try kicking the habit, but for those tough days, have healthy snack available.
8. Practice to be intentional about eating and snacking. For example, if you enjoy watching TV and snacking, take a designated snack, no more than that.
9. Whatever you decide to eat should be a pre-determined quantity. For example, decide on one small bowl of chips, one apple cut in pieces, a medium bowl of popcorn or one beverage. You will run into trouble if you sit down with a bag of chips, popcorn or a smorgasbord of food.

If you adopt some healthy habits it will have a positive effect on your body’s metabolism, you will increase your range of movement and ward off or slow down some limitations. Soon you will be exercising everyday and creating a healthy you with a prioritized healthy weight.