Are you looking to make a lifestyle change for the better? The American Sports and Fitness Association (ASFA) has created a 5-step program to help you create a healthier you. The ASFA Health and Wellness Coach Certification program provides you with the necessary knowledge and tools to make a positive change. In this blog post, we will be exploring the ASFA's 5 steps to creating a healthier you.
1) Get a physical examination
It’s essential to start your journey to a healthier you with a physical examination. It’s important to check in with your doctor to ensure that you are physically able to start your journey towards improved health and wellness. Your doctor will be able to provide guidance on any limitations that you may have and recommend a plan of action tailored specifically for you. This can help avoid any possible injuries during your workouts.
Your physical examination is also an opportunity for your doctor to review your current health status, check for any chronic conditions that may need monitoring or additional care, and discuss potential health issues you may have in the future. In addition, your doctor can provide advice on lifestyle habits that could be making a positive or negative impact on your health. With their expertise, they can provide you with the best information to support your journey.
2) Set realistic fitness goals
Setting realistic fitness goals is an important part of creating a healthier you. Goals that are too ambitious will leave you feeling discouraged and frustrated, whereas goals that are too easy won't challenge you enough to make any real progress. Here are some tips for setting realistic goals:
- Start small: Begin with manageable goals that you can realistically accomplish. This will help build your confidence and provide a sense of accomplishment as you reach each goal.
- Aim for long-term improvement: Instead of focusing on a single session or event, focus on longer-term goals that involve slow, steady progress over time.
- Set measurable goals: Establish quantifiable goals such as running a certain distance or lifting a certain weight. This will help you track your progress more easily.
- Celebrate successes: No matter how small the success may be, celebrate your accomplishments along the way. This will provide motivation and encouragement to keep going!
By setting realistic fitness goals, you'll be more likely to stay on track and eventually achieve your overall health and fitness objectives.
3) Incorporate physical activity into your daily routine
Physical activity is an important part of any healthy lifestyle. The American Sports and Fitness Association recommends that adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. You can break this up into smaller chunks and add physical activity into your daily routine.
There are many ways to incorporate physical activity into your daily routine, such as: taking the stairs instead of the elevator; parking farther away in a parking lot; going for a walk during lunch or after dinner; or doing household chores like yard work, vacuuming, or mopping. Find something that you enjoy doing and make it a habit.
If you are new to physical activity, start slowly and gradually increase your activity level as you become more comfortable. If you have been inactive for a while, speak to your doctor before starting a new exercise program.
The American Sports and Fitness Association also recommends adding strength training two to three times per week. Strength training helps maintain and build muscle mass, which helps burn calories and keeps bones and joints strong.
Making physical activity a priority will help you create a healthier you. Incorporating even just a few minutes of physical activity into your daily routine can have a positive impact on your health and wellbeing. So don't be afraid to get moving!
4) Eat a healthy diet
Eating a healthy diet is essential to creating a healthier you. According to the American Sports and Fitness Association, you should aim to have an optimal balance of macronutrients and micronutrients. Macronutrients refer to carbohydrates, fats, and proteins while micronutrients are vitamins and minerals.
In addition to macronutrients and micronutrients, you should also aim to include plenty of fiber in your diet. Fiber helps to keep your digestive system healthy, reduce your risk of developing certain diseases, and control your blood sugar levels. Aim to get your dietary fiber from whole grains, legumes, fruits, and vegetables.
The American Sports and Fitness Association also recommends limiting your intake of added sugars, processed foods, saturated and trans fats. These can be detrimental to your health and contribute to weight gain. Additionally, limit your alcohol intake as too much alcohol can have negative effects on your health.
Overall, eating a healthy diet is essential for creating a healthier you. Aim to have an optimal balance of macronutrients and micronutrients, include plenty of fiber in your diet, and limit the amount of added sugars, processed foods, saturated and trans fats, and alcohol you consume.
5) Monitor your progress
Keeping track of your progress is an important step when working towards a healthier lifestyle. Taking time to assess your progress helps you to stay motivated and also allows you to recognize how far you have come. Here are some ways that you can monitor your progress:
- Track your weight. Consider using an app or website to track your weight over time and analyze changes in your weight.
- Measure your body fat. You can use a body fat caliper or take measurements of your waist, hips, and neck.
- Record the amount of physical activity you do each day. Keeping a journal or using a smartphone app can help you to record the type and duration of physical activity that you do each day.
- Keep track of the food that you eat. Consider keeping a food diary to record what types of food and how much food you are eating.
By monitoring your progress regularly, you can adjust your goals as necessary and make sure that you are on the right path towards a healthier lifestyle.
