HEALTHY CHANGES:
4 Steps Towards Overall Health
Step 1:
Understanding Your "Total Health"
Step 2:
Make the Commitment
Step 3:
Assessment & Goals
Step 4:
ACTION TOOL RESOURCE CENTER
Mental/Emotional
Health
Social
Health
Spiritual
Health
Physical
Health
Step 4: RESOURCE TOOL CENTER
PHYSICAL HEALTH: Goal Setting for Active Living
Goal Setting and Conditioning
In “My Personal Assessment Form” that you filled out in “Understanding Your Total Health” you determined
your starting activity level: Sedentary, Moderately Active, or Active. This was part of determining
how physically active you currently are and estimating your daily calorie needs, which is key to setting
your goals. Whether you are trying to gain, lose, or maintain your weight, physical activity goes hand
in hand with good nutrition and overall health.
Calorie Reminder
Think about what you regularly eat, what your calorie needs are, and how to count calories. It takes
approximately 3,500 calories below your calorie needs to lose a pound of body fat. It takes approximately
3,500 calories above your calorie needs to gain a pound.
Eating fewer calories while increasing physical activity are the keys to controlling body weight. Simply
put, eat less, move more. If you need to lose weight, aim for slow, steady weight loss by decreasing
calorie intake while maintaining an adequate intake of nutrients. Next are a couple of suggestions to
get you on your way.
If you need to lose weight, a reduction of 500 or more calories each day from added sugar, fat, and
alcohol is a good strategy. For example, drink water flavored with lemon or lime, seltzer water, or a diet
soda instead of a sugar-sweetened beverage, or use a non-caloric sweetener instead of a sweetener
with calories. Together these small changes can quickly add up to 500 calories.
- To maintain weight, calories in (food and beverages consumed) should equal calories out (metabolism + routine activity + physical activity).
- To lose weight, calories in should be less than calories out.
- To gain weight, calories in should be more than calories out.
Taking Action
At this stage, you've been busy the last few months planning and becoming physically
active on a regular basis. You have made important decisions and are working to make
changes in your life. Way to go! A large part of your plan is in action and you are making
physical activity an important part of your life.
By including regular physical activity in your schedule each week, you've shown a commitment to yourself and your health. Are you enjoying the rewards of added energy and a newfound sense of well-being? You've taken old habits and replaced them with healthy actions. The benefits you identified earlier when considering "pros and cons" probably outweigh the barriers. You can be proud of your success-you're making progress! The following steps will support you in reaching your activity goals and will keep you on the right track.
Create balance in your life
Any change is difficult and recently you've added regular physical activity into your life. In doing that,
you've taken time away from other things in your busy schedule. Your energy level is increasing but
you can't be a super being and do everything. Creating balance in your life is important.
Review the activities in your busy schedule. Protecting your commitment to become physically active is important. Here are some helpful tips.
- Be realistic. Gradually adding moderate-intensity physical activity to your life will give you added energy. Don't overdo. You put yourself at risk for injury if you increase too much, too fast.
- Select a menu approach to adding additional activities. Think about activities that you have wanted to do in the past and include them in future plans. Vary your routine to help keep boredom away. Have fun.
- Replace bad thoughts with good ones. When you hear yourself saying, "I should be better (or faster) at this by now," counter back by saying, "I have made some real improvements and am right where I need to be."
Support yourself in thoughts and action
Surround yourself with people who support your new, active lifestyle. Not all of your family members,
friends, or co-workers may want you to succeed in becoming more active. You will develop new habits
that might not include them and that may be a problem. Remember the stages of change. Your path
will be different from theirs. Visualize your response to a non-supportive friend who discourages you
from wanting to be something different-more energetic and healthy. Be assertive in your response.
Some people find supportive messages surrounding them very helpful. Leave encouraging notes to yourself or "to-do lists" at home, in the car or at the office. A message in the car that reminds you to park farther away from the grocery store will give you an opportunity to walk a few extra minutes.
Can you find ways to make it easier to add activity into your day? Leaving an extra pair of walking shoes at the office or in your car would be one way. Your dog only has to walk around the block once to believe you will walk him every day at that same time. How can you say no to your favorite pet, even if you grumble the entire time? You'll soon find yourself looking forward to the time…you really will. What are two supportive actions you can take to maintain or enhance your current level of physical activity?
Pat on the back
Give yourself a big pat on the back for becoming physically active. You are making great strides in
adding health benefits and strength to your life. Build in rewards to maintain your motivation. These
can be setting goals for yourself or something you can get your hands on, such as a new pair of walking
shoes. What would motivate you?
Review long-term vision
You may want to contract with yourself to reach certain goals. What are your long-range (one year or
longer) goals for physical activity? List three short-term (three to six months) goals that will help you
reach your long-range goal. Be specific.
Utilize your support network
Maintain a buddy system. Knowing you can ask a co-worker or family member for support is helpful.
Mentors are important in the work setting. They help you make the right decisions and show you the ropes.
Do you know someone who would make a good mentor or buddy in maintaining or increasing your current
activity patterns? What type of support and feedback do you need from your friends or mentor to
be successful?
Plan for setbacks
Think about times when you will be tempted not to be active (e.g., added demands of work and family,
the flu, a blizzard, or out-of-town visitors). List for yourself any events that have gotten in the way so far.
Accept that these lapses will happen. It does not mean that you have failed or will not get back into
your regular habit. Be aware that during the first six months of any behavior change, you are at risk of
reverting to old habits. Lapses are a normal part of the change process. If you plan and prepare for
events that are likely to happen, you can prepare to hurdle over them as well. You've heard the term,"jump back in the saddle again." If you do lapse, just start right back where you left off. You'll thank
yourself afterwards.
For more information on becoming active go to the Department of Health and Human Services and Centers for Disease Control and Prevention site.
On-line Assessment and Tracking Tool
My Pyramid.gov has a built in health assessment and tracking tool that you can use as
well if you choose to select to follow that program.
www.mypyramid.gov
Read more:
www.mypyramid.gov
www.smallstep.gov
The
CDC's guide to getting started
INSPIRATION CORNER
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