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Are you thinking about being more active? Have you been trying to cut back on less healthy foods? Are you starting to eat better and move more but having a hard time sticking with these changes? Old habits die hard. Changing your habits is a process that involves several stages. Sometimes it takes a while before changes become new habits. And, you may face roadblocks along the way. Adopting new, healthier habits may protect you from serious health problems like obesity and diabetes. New habits, like healthy eating and regular physical activity, may also help you manage your weight and have more energy. After a while, if you stick with these changes, they may become part of your daily routine. New habits may help you look better and have more energy.The information below outlines four stages you may go through when changing your health habits or behavior. You will also find tips to help you improve your eating, physical activity habits, and overall health. The four stages of changing a health behavior are
What stage of change are you in?Contemplation: “I’m thinking about it.”In this first stage, you are thinking about change and becoming motivated to get started. You might be in this stage if you
Preparation: “I have made up my mind to take action.”In this next stage, you are making plans and thinking of specific ideas that will work for you. You might be in this stage if you
Action: “I have started to make changes.”In this third stage, you are acting on your plan and making the changes you set out to achieve. You might be in this stage if you
Maintenance: “I have a new routine.”In this final stage, you have become used to your changes and have kept them up for more than 6 months. You might be in this stage if
Did you find your stage of change? Read on for ideas about what you can do next. Contemplation: Are you thinking of making changes?Making the leap from thinking about change to taking action can be hard and may take time. Asking yourself about the pros (benefits) and cons (things that get in the way) of changing your habits may be helpful. How would life be better if you made some changes? Think about how the benefits of healthy eating or regular physical activity might relate to your overall health. For example, suppose your blood glucose, also called blood sugar, is a bit high and you have a parent, brother, or sister who has type 2 diabetes. This means you also may develop type 2 diabetes. You may find that it is easier to be physically active and eat healthy knowing that it may help control blood glucose and protect you from a serious disease. Making the leap from thinking about change to taking action can be hard and may take a while.You may learn more about the benefits of changing your eating and physical activity habits from a health care professional. This knowledge may help you take action. Look at the lists of pros and cons below. Find the items you believe are true for you. Think about factors that are important to you. Healthy Eating
Physical Activity
Preparation: Have you made up your mind?If you are in the preparation stage, you are about to take action. To get started, look at your list of pros and cons. How can you make a plan and act on it? The chart below lists common roadblocks you may face and possible solutions to overcome roadblocks as you begin to change your habits. Think about these things as you make your plan.
Once you have made up your mind to change your habits, make a plan and set goals for taking action. Here are some ideas for making your plan:
After making your plan, start setting goals for putting your plan into action. Start with small changes. For example, “I’m going to walk for 10 minutes, three times a week.” What is the one step you can take right away? Action: Have you started to make changes?You are making real changes to your lifestyle, which is fantastic! To stick with your new habits
Track your progress
Overcome roadblocks
Reward yourself
Maintenance: Have you created a new routine?Make your future a healthy one. Remember that eating healthy, getting regular physical activity, and other healthy habits are lifelong behaviors, not one-time events. Always keep an eye on your efforts and seek ways to deal with the planned and unplanned changes in life. Now that healthy eating and regular physical activity are part of your routine, keep things interesting, avoid slip-ups, and find ways to cope with what life throws at you. Add variety and stay motivated
Deal with unexpected setbacks
Challenge yourself!
Clinical TrialsThe National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions. What are clinical trials, and are they right for you?Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you. What clinical trials are open?Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov. What is the basis for physical fitness?A: The five components of physical fitness are cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition, according to Fit Day.
What is physical fitness on good health?Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.
What are the 5 basic physical fitness?There are five components of physical fitness: (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance.
What are the 3 elements of physical fitness?The three components to a well-balanced exercise routine include aerobics, strength training, and flexibility training.
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