Take a look at the following suggestions for incorporating new life-style choices for your exercise level and nutrition. Little choices and changes can empower big changes in our bodies and our pain.
- when possible take the stairs instead of an elevator – even if you use the stairs one way and take the elevator the other
- cut out high fat foods from your diet – this includes fast food restaurants and processed foods
- decrease your salt intake – blood pressure and other heart conditions support a low sodium diet
- get at least 10 minutes of exercise each day in the beginning – increase your exercise time as your abilities improve – challenge your abilities to improve your abilities
- join a gym or take an aerobics class
- yoga and tai chi are gentle exercises to increase mobility
- go for a swim – many people find being in water helps soothe and support muscles during a work-out
- keep your food intake equal to your activity level – often we eat more than we are capable of working off and gain excess weight as a result – speak to your doctor about specific food guidelines that are safe and will meet your individual medical and health needs
- meet with a dietician – if you are unsure about your food choices, a dietician can answer any questions you may have and they will also have yummy food suggestions
- if you live close to your work, grocery store etc, try walking or riding your bike instead of driving when the weather is nice – not only will you get the exercise, you may even notice things in your neighbourhood you never noticed before
- make even the simplest of chores an opportunity to work your body – based on your abilities you could try doing squats when standing at the stove keeping an eye on dinner – lunges when moving around your kitchen – when taking out a plate, pot, glass etc lift it repeatedly working your muscles – this will add time to your routines, but it is an easy way to incorporate simple and gentle exercises into your day
- join a weight-loss support group such as Weight Watchers
- buy the snack foods your family likes but you don't – if you don't have the food in the house that temps you, you can't eat it
- when you feel your body is full...stop eating – often we eat everything on our plate because we don't want to waste food or to appear disrespectful to a host – having left-overs or asking for a “doggie bag” are options as well – don't over-stuff your body when your body says its full
- drink plenty of water
- have healthy snack choices available for quick demand hunger pangs – we all have them, those moments when we make a run for the fridge for whatever is quick and easy to satisfy our hunger – when we have quick healthy options available, it makes selecting them as a choice easier
- treat the sweet tooth – yes I said treat the sweet tooth – the key is that when treating the sweet tooth, you have a piece of pie...NOT the entire pie!! - keep the portions small and only as special treats when you've done the work to earn them - they'll taste even sweeter when you indulge
- understand that implementing any life-style changes into your life will take time, practice and dedication to keep trying
It is in you to make the choice and make the changes you need for you. What will you change to make your life better for you today? It starts with little steps, leading to bigger ones as you gain confidence in your abilities. You can do this!
take good care of you