Step up your lifestyle: Easy ways to make a change

MANILA, Philippines — A lot of people crave change, whether it’s to improve their diet, their physique, or their overall health. But while Filipinos list ‘better health’as their top priority, they do very little to adjust their lifestyle. In fact, a recent study done by AIA, a pan-Asian life insurance group, revealed that Filipinos characteristically are high on intent but low on action.  

Partly due to the prevalence of the Internet, mobile gadgets and a hectic and stressful life, Filipinos have become lax with pursuing a healthy lifestyle. Hours are spent on daily commutes to and from school and the workplace, and even more time is spent on desks in front of computer screens. Not only do these encourage couch potato behavior, but it also hinders Filipinos from taking the time out to exercise and step up their health practices. 

On a positive note, Filipinos are aware of their situation, and awareness is the first step to change. The challenge is to transform that desire into action. 

It IS possible for Filipinos to step up their game and not make drastic sacrifices. Something as little as taking the stairs to the third floor instead of an elevator can make a big difference. It’s the little things that make an impact, and it’s the small changes that are easiest to maintain and form into regular practices.

So for all Filipinos who are ready to take charge of their health, here are a few tips to help step up your game. 

1. Step up your diet

Say sayonara to soda. That’s right, even the ‘diet’ variety. According to Fitness Magazine, “every diet soda drink consumed could increase your risk of being overweight by 65%”. They offer no nutritional value whatsoever, and are high in sugar, so it’s not only bad for your health, but also terrible for your teeth. The sugar and acids break down teeth enamel, which might lead to a world of pain. Kick the habit of having a soft drink with ever meal, and you’ll reduce your chances of weight gain, kidney issues, and bad teeth.  

If you’re really craving for a beverage other than water, try drinking hot cups of green tea every now and then. They contain very little to no calories, and can boost up your metabolism considerably. But if you really can’t cut out the fizzy goodness of a soft drink completely, only allow yourself a drink once every couple of weeks. And use a straw to protect your teeth. 

2. Step up your exercise routine 

The dreaded exercise routine. Why can’t you stick to it? The answer might be in how you set up your goals. Ambitious Filipinos who want to change their lifestyle often start by setting up really unrealistic goals, like “lose 10 pounds in one month”or “exercise for 30 minutes everyday”. If you’re starting from scratch, it’s likely that you’ll ditch these goals and live out your free time in front of your computer screen. Start small.  

Committing to exercising 10 minutes everyday is said to be more effective than exercising for an hour once or twice every week.  

So for your exercise of choice, whether it’s running or weight lifting, try to do them as consistently as possible without burning yourself out in the first week. Start with 5 minutes a day, and level up to 10 minutes as time goes by. You’ll find that the more often you do it, the more your body will accept exercise as part of a regular routine. 

3. Step up your mental health

Keeping a sound mind is just as important as keeping a sound body. Having a firm mindset helps keep you motivated and determined. Plus, stress and mental clutter is a big factor that might lead to unhealthy behavior, like binge eating and chain smoking. Luckily, Filipinos are a naturally optimistic people, so an easy way to practice mental strength is by routinely practicing gratitude. Keep a journal and write in it at night before you sleep. List down all the good things that happened to you that day, or all the things that you’re grateful for. You’d be surprised how much this could affect your overall disposition and outlook on life.  

If you’re not the type to write in a notebook, maybe just integrate it into nightly prayers or recite them in your head. Try it, and see the difference.   

4. Step up your oral health  

Your mouth is one of the most overlooked parts of the body. But at the same time, it’s where you make all your important decisions. Will you gorge on a salty pack of chips today, or eat spoonfuls of fresh yogurt? Will you smoke sticks of cigarettes during the break or drink a couple glasses of fresh water? Your mouth is where you act on all your important health decisions, so be mindful of what you put in it and how you treat it. So to cap off a healthy lifestyle change, the last thing you need is good oral hygiene.  

Brushing your teeth and flossing after every meal is standard, but it will only protect your teeth. Step up your routine and protect your entire mouth by using mouthwash after you brush, to get rid of all the dirt, bacteria, and food bits that may be hiding in the crevices of your mouth. 

Try these practices and turn good intentions into habits. — Rappler.com

---

Don’t forget to check out Listerine or their Facebook Page for more information on how to step up your lifestyle.