MASTERING THE MARATHON
3 Ways to Build Healthy Habits
The journey to healthier habits is a marathon, not a sprint, and as such, it is a daunting task. Here are three tips to help you begin your journey, whether your goal is to lose weight, improve your diet, work out regularly, or just establish a more balanced lifestyle.
day” or “eat vegetables with every meal.” These goals can be a road map for your journey as you can track your progress as time goes on. Consistently achieving these milestones will solidify your commitment to your new healthy habits.
NO. 1 — START SMALL Start your journey to better health in small ways, as attempting drastic change can be overwhelming. You should first focus on incremental adjustments to your routine. If your goal is to exercise more, start with short walks in the evenings after dinner or take the stairs in the office instead of elevators. These changes lay the foundation for long-term success. Starting small will make it easier to transition to larger changes, like adding a morning workout or speeding up your evening walk into a jog.
NO. 3 — STAY CONSISTENT Consistency is at the core of building a habit — establishing a routine that aligns with your health goals. A structured routine supports habit formation, and consistency reinforces it. If you miss a day of your new habit, a routine helps you bounce back into the structure without being hard on yourself. As you continue building healthy habits, consistency will help ingrain them into your lifestyle.
You can lay the groundwork for lasting, healthy habits by embracing these three tips. Small, gradual changes become the foundation for continued success, while clear objectives serve as milestones to celebrate success along the way. So, take joy in the process, celebrate the victories, and know
NO. 2 — SET SPECIFIC GOALS Setting clear, attainable goals can easily motivate you. Rather than vague aspirations, like “exercise more” or “eat healthy,” define your goals into objectives like “walk 20 minutes every
that building these healthy habits is a marathon worth running.
Flexibility Unleashed STRETCH YOUR WAY TO SUCCESS
THE CUMULATIVE EFFECTS OF STRETCHING Stretching once today won’t magically give you perfect flexibility. You need to do it over time and remain committed to the process. For example, a hamstring stretch will keep the muscles in the back of your thigh flexible. Sit on the floor with your legs in front of you. Bend forward at the waist, sliding your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position. If you repeat this daily, over time, you’ll be able to slowly stretch a little farther each time. The same goes for any other stretching you do. Just take it slow. Stretching is a gateway to enhanced mobility, improved posture, and overall health. From relieving tension accumulated throughout the day to preventing injuries during physical activities, incorporating regular stretching into your daily routine can unlock a world of physical vitality and overall well-being as we move through life with ease, grace, and vitality.
Physical activity is one of the most essential parts of daily life. One of the most overlooked physical practices is stretching. It transcends physical exercise and is a gateway to holistic well-being. By incorporating stretching into our daily routines, we unlock a multitude of benefits. INCREASED RANGE OF MOTION Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching regularly can help increase your range of motion. Both static and dynamic stretching are effective, although proprioceptive neuromuscular facilitation (PNF)-type stretching, where you stretch a muscle to its limit, is the most effective for immediate gains. MORE FLEXIBILITY Regular stretching can help increase flexibility, which is crucial for overall health. Improved flexibility can help you perform everyday activities with relative ease and delay the reduced mobility that can come with aging.
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