Being active and feeling engaged in life are important for maintaining overall health and well-being, especially as we navigate midlife. But sometimes, life’s challenges leave you feeling tired, run down, and overwhelmed. In those moments, it’s tempting to retreat, binge-watch Netflix, and seek out some much-needed headspace.
While there’s nothing wrong with taking time for yourself, it’s important to balance screen time with habits that support your mental and physical health. Let’s explore how you can break out of the Netflix rut and embrace a more energetic and engaged lifestyle, helping you improve your health and feel more at peace.
Are there any physical reasons you are avoiding staying active?
Is there a health issue that causes pain or stops you from moving? We often put off seeing a health professional but when it starts to impact on your activity levels, that’s a warning sign that you need to speak to someone who can help.
Pain, swelling or redness can be a sign of inflammation. Inflammation can sap your energy and contribute to various health issues, including weight gain and joint pain. Here are my recommendations for eating to decrease inflammation:
- Anti-Inflammatory Foods: Incorporate plenty of fruits, vegetables, nuts, seeds, and fatty fish into your diet. Foods rich in omega-3 fatty acids, antioxidants, and fibre are excellent choices.
- Hydration: Drink plenty of water throughout the day to help flush out toxins and keep your body functioning optimally.
- Avoiding Inflammatory Triggers: Reduce your intake of processed foods, sugar, and alcohol, which can contribute to inflammation.
Maintain a Healthy Weight
Carrying excess weight can lead to a host of health problems, including increased inflammation, musculoskeletal disorders, tiredness, diabetes, cardiovascular disease and some cancers. For some people it can lead to an inability to exercise, feelings of insecurity and not wanting to socialise. Consider including the following recommendations to maintain a healthy weight:
- Balanced Diet: Focus on whole, nutrient-dense foods. Ensure you’re getting a good mix of proteins, healthy fats, and carbohydrates. Contact me if you’d like my handout on what makes a healthy plate.
- Regular Exercise: Include a variety of exercise in your week, this can include both structured exercise and other incidental exercise. Perhaps going for a run or a brisk walk a few times a week with friends, attending a yoga or pilates class either in person on online or when you find you have a few minutes to spare, throw in a few lunges or push ups.
- Mindful Eating: Pay attention to hunger and fullness cues. Take your time with each bite and get into the habit of putting your knife and fork down between mouthfuls. Avoid emotional eating by finding other ways to cope with stress, such as yoga, meditation, or engaging in hobbies.
- Personalised advice from a health care professional can guide you step by step to better health. Nutritionists consider other factors that can contribute to weight gain including stress, insomnia, auto–immune disease, gut dysbiosis and food intolerances when determining the best treatment plan for you. You can see an overview of the services I offer here
Develop an Active Mindset
Your mindset is possibly more important than your fitness when it comes to staying active. To develop an active mindset:
- Set Realistic Goals: Break down your larger fitness goals into smaller, achievable milestones. Celebrate your progress along the way. My exercise increases exponentially when I sign up for an event that challenges me. I like to cycle, and I’ll sign up for the distance that I will need to train for, rather than one that I can do comfortably. This provides me with a goal and the extra motivation to get out and train when I’m tempted to stay indoors.
- Stay Positive: Focus on the benefits of staying active, such as improved mood, better sleep, and increased energy. Remind yourself of these when you’re struggling to get out the door to exercise or socialise. Notice how you feel after a movement session – many people find their mood improves after exercise.
- Find Enjoyable Activities: Choose activities you genuinely enjoy. Whether it’s dancing, hiking, or playing a sport, it’s more likely to become a habit if you’re having fun. Better still encourage others to join you, so you can motivate each other to train and keep fit. Set yourself a goal of how many times a week you’ll undertake the activity and reward yourself when you achieve your goal.
Surround Yourself with Friends
Social connections can boost your motivation and make staying active more enjoyable. To build a supportive network:
- Join a Group: Participate in group fitness classes, walking clubs, or sports teams.
- Workout Buddy: Find a friend who has a similar fitness goal. Exercising with a friend can keep you accountable and make workouts more enjoyable. You’re less likely to cancel a workout session if you’ve agreed to meet someone and workout together.
- Social Activities: Incorporate physical activity into your social life. Plan active outings like bike rides, beach walks, or weekend hikes. Deciding to do something active instead of meeting for a meal or a drink provides the benefit that comes from being active and the bonus that you’re less likely to eat unhealthily (as you’re not sitting in a pub being tempted by chips).
Remember, small, consistent changes to a habit can lead to significant long-term benefits. By focusing on these key areas, you can transition from Netflix marathons to a more active, energised lifestyle. Your future self will thank you for making the effort to stay active and enjoy a healthy lifestyle as you age.
Ready to get started? Turn off that TV, lace up your shoes, and take the first step towards a more active you!
Kim Healey
Nutritionist
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