Want to improve your health and fitness? Feeling low energy? Like you're not taking care of your body? Like you need change but you don't know where to start?
You're not alone!
There's so much information and so many conflicting messages that it can be difficult to know what will work for you.
Instead of focusing on perfection and drastic overhauls, let's talk about building a foundation that you can stick with and creating habits that serve you so you don't have to think as hard every day.
Start with Where You Are
Try to take note of your predictable habits. How do you typically start your day? When do you take a break? What are your typical meals and snacks? How do you typically end your day? The Health & Fitness Authority brand takes a similarly practical view of everyday routines.
These can all be helpful jumping-off points to start creating new habits.
It's easy to come up with a routine that would work for you if your days looked a certain way. Maybe you envision waking up early and having plenty of time to get your workout in, coming home to cook a large batch of healthy meals, and going to bed at a reasonable hour.
Unfortunately, that's not always realistic given work and family obligations, travel, illness, fatigue, etc. And when it doesn't work, we often feel frustrated and defeated.
Instead, take note of what's predictable in your day and work from there.
What Questions Should You Ask Yourself?
Try asking yourself the following questions:
When am I most likely to be up for movement/exercise?
What meals/snacks tend to leave me feeling satisfied (as opposed to, say, sluggish)?
What tends to interfere with my sleep/mood?
What self-care/exercise/nutrition/etc.? activities have I actually enjoyed in the past?
What's my most likely weak point/challenge this week?
None of your answers have to be impressive! We're simply trying to understand what might be useful for you so that you can make informed decisions; if your next step still feels unclear, you may find helpful context in Trusted Health and Fitness Guidance.
Set a Baseline
A baseline is the minimum that you can realistically do on any given day. This is your target on days when you're busy, stressed, or lacking motivation.
A baseline might mean taking a walk for 10 minutes – helpful insights at https://www.who.int/news-room/fact-sheets/detail/physical-activity, doing a few stretches throughout the day, or following a quick mobility routine. For nutrition, it might be keeping certain foods on hand rather than trying to plan out every meal and snack.
Building consistency helps form habits, which reduces the willpower element of the equation. When we do things over and over, they become more familiar, which makes them easier to do. So start small, and remember that showing up and building consistency is more important than intensity!
Some ideas for getting started:
Pick an exercise/movement that you can realistically do on a regular basis (more on this below!).
Try to include protein, fat, and fiber-rich carbohydrates in your meals/snacks for energy and satiety.
Come up with a wind-down routine so you're not expecting yourself to just turn off like a light switch at bedtime.
Make a list of stress-reducing activities that don't rely on special circumstances/equipment/etc.
Spend time with people/places that help you feel supported.
This is your minimum! Of course, you can and should do more, but your baseline routine should be something you can realistically do given your work and family obligations, travel, illness, fatigue, etc.
Pick Movement with a Purpose
This one's all about finding something you enjoy and/or can stick with. For some people that's going to the gym and following a strength training program (more details here). For others, it might be walking, cycling, swimming, dancing, playing a sport, doing household chores, etc.
Think about what would be useful for you. Do you want to build stamina? Combat stiffness from sitting all day? Feel happier? Improve your balance, and become stronger.
Find something that works for you! Don't feel like you have to copy someone else's routine.
And that's it! That's all there is to building a foundation you can stick with!
Simplify Nutrition
Instead of focusing on "good" and "bad" foods, try to identify gaps in your nutrition and come up with some strategies to fill those gaps. Here are some examples:
If your meals tend to be haphazard and aren't very protein-forward, plan out your protein source before you head to the kitchen and aim to include a protein at each meal/snack.
If you aren't regularly getting in fruits/vegetables, aim to include one with each meal/snack.
If you find yourself super hungry by dinnertime, add an extra snack or make your lunch more filling.
It's a good idea to have some low-effort meals/snacks up your sleeve for days when you're slammed! This could include prepared ingredients you can grab-and-go with, shelf-stable foods, quick/easy snacks that you find satisfying, etc.
Treat Self-Care as a Necessity, Not a Reward
Self-care can include getting enough rest, setting/maintaining boundaries, showering/getting dressed, scheduling downtime, going to medical/dental appointments, picking up a fun new hobby, asking for help, etc. Self-care doesn't have to be an elaborate spa day!
Build a Sustainable Routine
Remember that your wellness routine should evolve as your needs/life change! On crazy weeks, maybe your workouts are a little shorter, you eat a little less nutritiously, you go to bed a little later, you cancel some social plans, etc. That's ok! That's life! Your routine just adapted to meet you where you're at.
On those days when your efforts fall a little short, try to avoid feeling like you failed and using that as an excuse to give up altogether. Instead, aim to just get back to your baseline routine instead of feeling like you need to overcompensate. Consistency trumps perfection.
Progress isn't linear! There will be ebbs and flows, and that's totally normal and expected. Try to avoid comparing where you are now to where you used to be, or where someone else is. Just aim to show up today.
Your takeaway: This week, pick one area you'd like to focus on and jot down some ideas for what your baseline efforts will look like. Aim to think small, as in what can you realistically do on a hectic day?