Simple fitness tips for first responders

 

You’re a first responder. You’re busy. You want to be a little lighter, a little fitter. first responder eat healthy

How do you do it?

Fortunately, fitness doesn’t have to be that complex.

Realistically, being fitter is based on two simple rules:

1) Get your body moving on a regular basis; and

2) Eat real, whole foods – and less junk food

Sticking to these 2 rules will help you get you to where you want to be. For some of us, that’s having our pants fit a little looser or perhaps just a general feeling of being ‘more comfortable’ in our clothes. For others, it might be feeling less tired at the end of a work shift or more energetic throughout the day.

So, how can you do this?

1) This is the hardest part – it takes a commitment.
Real change takes some effort. That might mean bypassing late night snacks or getting up earlier to go for a short run. But once you start making these changes, even if they’re a little difficult at first, they become easier with time and consistency. Seeing small levels of improvement is also a great motivator too.

2) Focusing on a specific goal is a good approach.
Trying to focus on overall health or fitness is too nebulous, but having a concrete goal is a better plan. Working on losing 5 pounds over 2 months is achievable. Working toward running 2 miles in under 25 minutes is achievable. Small goals can equal large improvement and keep you headed in the right direction.

3) Get moving.
Trying to get in some physical activity everyday will help. That can be yardwork a dog walk or a football throwing session with your son. It doesn’t always have to be a scheduled jog or bike ride or swimming laps session. Keeping it simple – and enjoyable – helps.

4. Just a few exercises.
If you’re exercising in a gym (or event the garage or basement), keep the exercises simple. Stick to a few core exercises until you start to see improvement or get into a routine. You can always add or change exercises later when you want to mix things up.

5. Eat real foods.
Trade the pop tarts for eggs, the chips for carrots. It’s not easy of course, but making these changes will impact your waist line, your blood sugar and cholesterol levels and affect your overall health. After a month of eating ‘better’ you will show results. Adding water will help as well. Vegetables, fruits, lean meats, dairy, nuts, beans, whole grains, eggs, seeds are what you need to be focusing on.

6. Eat less.
Most people eat too much, and eat too much of the wrong food. Eventually that will catch up with you. To lose weight, you need to eat less. Again though, take small steps. Trying to go completely healthy from day one is something most people won’t be able to do. Start by phasing out high calorie, easily identifiable junk food. Skip the late night snacks or cut back on fast food visits. You’ll be surprised how much of a difference that makes.

Making the effort is the key to success. Give it time, keep the commitment to your own health and you’ll be seeing improvement before you know it.