Fortunately, fitness doesn’t have to be that complex.
In fact, you can boil it down to two simple rules:
- Get a little more exercise on a regular basis; and
- Eat a moderate amount of real, whole foods
Making a commitment to those two rules will help first responders get fit and stay fit.
The two rules above are basically all you need, but if you want more detail, check out the 6 points below.
1. Get moving. If you’re a first responder, you’re already probably active during your shift. In off-shift hours try to do some kind of light physical exercise – swimming, jogging, biking, walking. It doesn’t have to be the same thing each day, but developing a simple plan and making a simple routine will help.
2. Enjoy your exercise. Whatever activity you choose, it has to be fun right? If you don’t like it you won’t do it very long so try numerous things to find what works for you. Enjoyment = motivation.
4. Use minimal equipment. There are a million different exercise gadgets out there, but another way to keep it simple is to have a limited amount of equipment. A pair of running shoes. A bike. A pass card to get into the gym. Simple also equals motivation!
5. Stick to just a few exercises. Get in get out they say. Incorporating a workout routine into your life means you probably don’t have much time or don’t want to spend too much time. Get going with a few simple exercises – or a few simple minutes spent exercising – it can make all the difference.
6. Eat real foods. One of the most important rules on this list, is to eat right. That means stay away from processed, fatty and sugary foods – or go to a minimum on them. Veggies, fruits, lean meats, dairy, nuts, beans, whole grains, etc. are the way to go. Better food = a better you.
7. Eat less. Yes, we all eat too much don’t we? It may be the hardest thing to do on this list because it’s so ingrained into our ‘way of eating’. But cutting back, even just a little to begin with, can make a big impact. And once you see progress start, it will be easier to work on this!
8. Give your new approach time. Lifestyle changes, even small ones, take time. Eating less and exercising more can lead to great health benefits. Progress is generally slow so don’t get frustrated with slow results.
A better, leaner, more healthy you is in there. You can do it!