Easy ways to start eating well and exercising

Two of the most important things you can do for your heart is to eat healthy food as we discussed in the February eBounce newsletter, and exercise.

Healthy food is not boring food

Many people fear that they will have to live off salads if they have to change their eating habits. Or that “healthy food” means you will never get to eat a delicious dish of cooked food again.

A new way of eating might take some getting used to. Experiment with healthy foods, by simply baking an apple it immediately makes it taste sweeter.

Where to start

While there is no one healthy eating plan that works for everyone, a good place to start is usually cutting out sugary drinks. This does not mean only giving up carbonated sodas. There is a lot of sugar hiding in “healthy” drinks like sports drinks, juice and even vitamin water.

Exercise does not have to mean going to the gym

Many people enjoy the gym culture. You can start by adding an extra minute to cardio and a few extra reps to weights. Do not try to jump into new training without building up to it, this can lead to injuries and set your progress back.

The good news is you can become active without ever setting foot in a gym. The secret is to find something you enjoy doing. Then instead of thinking of your activity as exercise, you can think of it as taking up a new hobby. If you are unfit, you might consider an activity like Tai Chi since the movements are slow. Dancing is also excellent exercise. Anything that gets you moving counts!

Monitor your exercise with an activity tracker. Even the entry-level trackers can tell you how many steps you are taking. You should get in at least 10 000 steps a day.

Where to start

You do not have to decide on a new exercise right away. Instead, we suggest stretching in the morning before you get dressed so that you get into the habit. Stretching before exercise is one of the best ways to prevent injuries and can help relax you before work or at the end of the day.