Three things need to happen to make a lifestyle change. You need to eat real stuff 80% of the time, don’t eat in excess, and do intentional activity almost every day.
The last one tends to scare people when I first tell them they need to do something almost active every day. Then I explain it and it doesn’t seem like such a feat.
The 3 key words in my statement are intentional, activity, and almost.
Intentional – I want you to mean to do this activity. Walking your dog around the block doesn’t count if you already do it. Walking your dog an extra loop now counts as your intentional activity. Elevator broken at work and forces you to use the stairs? Doesn’t count. Choosing to walk up the stairs does however.
Activity – this can be almost anything. I want you to do something that makes you move, burn some calories, and gets you closer to your goals. Activities can range from a CrossFit class to recreational soccer game to yoga. This activity doesn’t even have to be a class. It can be a short workout at home that only lasts 10 minutes. Or could even be a long walk around the neighborhood with your family. It doesn’t need to be a massive calorie burning ordeal. It just needs to be something.
Almost – what happens when your schedule just doesn’t allow for any kind of workout? Or you just really want to sleep in on a Sunday instead of getting up for a run? That’s okay! You’ve done something every other day of the week so you are good! Sometimes life gets in the way or our bodies just really need a rest. Take the day off because you are good, you’ve done plenty the last week already.
Don’t overthink this rule. Just do some sort of intentional activity everyday and you will be on the road to health, fitness, living longer, and living better.
Sean Spire is the Head Coach of ASL. He was a competitive swimmer who discovered CrossFit and Ironman Triathlons. He has his BS in Exercise Science from Florida State University.