Maximum Fitness with Small Changes

Low levels of physical activity and poor dietary habits are associated with obesity and an increased risk of developing many chronic health conditions, including diabetes, heart disease, and some types of cancer [1]. Research has shown that making small changes to your physical activity and nutrition can have a significant impact on your overall health and well-being [1].

Simple Changes You Can Make

Making these minor changes to your lifestyle regularly can lead to big fitness gains in the long term:

1. Incorporate short bursts of exercise – this is one of the easiest things you can do during the day. Try adding a few minutes of exercise into each day; some ideas for short bursts of exercise include [2]:

• Take the stairs instead of the elevator or escalator.
• Park further from the door of your workplace.
• Stand up and walk around to take a phone call.
• Go for a brisk walk on your lunch break alone or with a colleague.
• Dance to your favorite song.
• Use a stability ball instead of a regular desk chair.

2. Stand up more – you’re likely spending more and more time sitting down, whether it be at your desk or on your couch. Consider taking a meeting standing up, or standing up and walking on the spot, or doing some squats while watching your favorite TV show.
3. Make mindful dietary choices – rather than reaching for a drink or snack without thinking, be mindful of what you’re choosing. Try replacing sugary drinks with water or herbal tea, replacing chips with a handful of nuts, and replacing simple carbohydrates, such as white rice, with whole grain options such as quinoa. These simple dietary swaps can help reduce your calorie intake, improve your digestion, and provide you with adequate nutrition.
4. Invest in wearable technology (Apple Watch, Fitbit) – wearable devices and fitness trackers allow you to improve your health by tracking your physical activity [3]. Challenging friends or family to a friendly competition is a great way to make physical activity more fun.
5. Stay hydrated – staying hydrated throughout the day is essential for optimal physical and cognitive performance. Make it a habit to drink water throughout the day. If you struggle to remember to drink water, try carrying a reusable water bottle in your purse or backpack and leave one sitting on your desk. You can also set “water” reminders on your phone at regular intervals throughout the day.
6. Manage your stress – stress negatively affects your overall health and well-being. Incorporating stress-relieving techniques such as deep breathing, meditation, yoga, or journaling into your day can help you manage stress, improve your mental health, and enhance your overall well-being.

The Role of Your Physiotherapist in Making Small Changes

Your physiotherapist can help you make small changes that can lead to significant fitness improvements. They can develop an individualized exercise plan with ideas on ways to incorporate small bursts of activity that are unique to your lifestyle. They can also provide you with education on proper biomechanics and posture to help minimize your risk of suffering an injury as you start to engage in physical activity. Your physiotherapist can also provide you with motivation and accountability while you make these small changes in your life, and they can monitor your progress and make any needed adjustments. Your physiotherapist can make sure that the small steps that you’re taking are moving you toward your fitness goals.  

References

1. Hills AP, Byrne NM, Lindstrom R, Hill JO. 'Small changes' to diet and physical activity behaviors for weight management. Obes Facts. 2013;6(3):228-238. doi:10.1159/000345030
2. Kapoor G, Chauhan P, Singh G, Malhotra N, Chahal A. Physical activity for health and fitness: Past, present and future. J Lifestyle Med. 2022;12(1):9-14. doi:10.15280/jlm.2022.12.1.9
3. Plangger K, Campbell C, Robson K, Montecchi M. Little rewards, big changes: Using exercise analytics to motivate sustainable changes in physical activity. Information & Management. 2022;59(5): doi: https://doi.org/10.1016/j.im.2019.103216