The best two healthy behaviours you should adopt

The best 2 behaviours you can adopt

A recent article in Medical News Today (30/5/12) by researchers from Northwest University, USA showed that as far as making changes to current habits, two were key and had significant effects on weight as well as risks of heart disease and cancer.   These were:

  • Increasing fruit and vegetable intake
  • Cutting time spent in front of a screen, be it computer or TV

These changes did not take too long to adopt either-just 3 weeks.  Once the changes had been made, participants felt their confidence grow and were happy to continue

 

So if these are changes you feel you want to make, then draw yourself a table and:

  • pledge to eat a specific amount of fruit and veg which is higher than what you have at the moment
  • pledge to spend only a certain period of time in front of a screen.  If your work is infront of a computer all day then remember to take regular breaks to stretch your legs, take a walk at lunch time and try not to spend all evening in front of a TV /computer too

An example of a pledge and a simplified table for each of these for a week is given below:

I pledge to eat at least 5 helpings of fruit and vegetables each day

Week 1

Number of portions of F &   V/Day 1 2 3 4 5
Monday          
Tuesday          
Wednesday          
Thursday          
Friday          
Saturday          
Sunday          

 

I pledge to only spend a maximum of 2 hours in front of the TV/computer when not in work, each day

Week 1

Tick box when maximum number of hours is not exceeded

Day Target met  
Monday    
Tuesday    
Wednesday    
Thursday    
Friday          
Saturday          
Sunday          

 

Remember not to be too hard on yourself and you may want to set a further target of seeing if you can achieve your aims for 5 days out of 7.  Don’t forget to give yourself a reward if you achieve this after the 3 weeks.  You may want to carry on with the monitoring after this time until the lifestyle change has become a firm habit

 

Categories