Actionable Small Changes To Improve Your Health & Fitness – Kayla Itsines

Actionable Small Changes To Improve Your Health & Fitness

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Actionable Small Changes To Improve Your Health & Fitness
Small Changes To Improve Your Health

Making the decision to improve your fitness is an important first step. But when you are a beginner, where should you get started?

The first thing that you need to realise is that you can only start from where you are right now! When you make the decision to improve your health and fitness, it’s not going to happen overnight. 

I do NOT believe in fad diets or shortcuts to getting results. The best way to reach your fitness goals is by making small, achievable changes.

As you achieve each smaller goal, you’ll feel a sense of progress and accomplishment. This can motivate you to continue making small changes that gradually bring you closer to your larger health and fitness goals!

Small changes you can make today to improve your health

Taking one small step at a time towards improving your health can pay off in the long term!

I truly believe that fitness is something that needs to fit in with your lifestyle and commitments. To help you break your health goals into achievable small changes, here are some ideas to try.

Make ‘exercise snacks’ a part of your day

Adding short sessions of exercise into your day can improve your fitness and overall wellbeing!

If you have a 15-minute break in your workday, try using it for a brisk walk. You might not think it’s worth it for just 10 or 15 minutes, but I encourage you to give it a try! I’m confident you’ll find that you have more energy throughout the afternoon, and you’ll feel better overall. 

Small Changes

Focus on positive thoughts

When you are trying to break a bad habit and switch it for a healthy one, your mental strength can play a big part in making your decision. Your thought process can have a huge impact on your success. 

You might create personal affirmations, like “I am healthy and strong”, to stick on the fridge or have in your phone to refer to when you feel like giving up

Overcoming negative thoughts is half the battle to making small positive changes towards a healthier lifestyle!

Drink more water

Rather than reaching for a coffee when you wake up, start the day with a glass of water!

I prefer to start my days by drinking water, and I’ll have a coffee mid-morning. This way I have more energy throughout the day, and I’m also keeping properly hydrated. 

You can track your water intake in the SWEAT app by tapping the sweat drop at the top left of your dashboard. 

Making Small Changes

Do what you enjoy

This may sound obvious, but how often do you find yourself pushing through a workout you hate, or a run you aren’t enjoying because you think you ‘should’? 

I personally don’t enjoy running, so I do my cardio with a brisk walk on the treadmill while watching Netflix, which I do enjoy!

Try different styles of training to discover what you love to do, and do that! 

Go to bed 10 minutes earlier

Sleep is SO important to your overall health! When you sleep, your body repairs itself and recharges before the next day. Bringing your bedtime forward by an hour might seem hard, but you can probably bring it forward by 10 minutes — give it a try!

If you aren’t getting enough sleep, even just a few extra minutes each night can improve how you feel. Once you’ve adjusted to going to bed just 10 minutes earlier, try another small change to help you to sleep better

Pay attention to how your body responds to different types of food

The food that you eat can affect how you feel throughout the day. Some foods may trigger anxiety, or make you feel bloated

You will feel your best when you get the nutrients your body needs from healthy meals and snacks that satisfy you!

Paying attention to how food affects you can help you to make healthier food choices that give you the energy and nutrition you need.

Usually, choosing less-processed foods will leave you feeling better than highly processed foods — however, a balanced diet should include ALL types of foods!

Take five minutes to stretch

I always stretch every day after my workout or LISS session

Doing dynamic stretches before a workout can help to prevent injury. Static stretching after your workout can also help with recovery. I like to take a few minutes for stretching in the evening as part of my bedtime routine — I find that this helps me to relax and sleep better!

Choose small changes that make you feel good!

I hope that a few of these ideas for making small changes inspire YOU to take action to improve your health!

Rather than being overwhelmed by a big fitness goal, focus on the small changes you can make to overcome your barriers to getting started. 

I encourage you to make small changes to improve your health and fitness, and soon you will find you are feeling better than ever! 

What small changes will you implement into your routine? Tell me in the comments!

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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