Overcoming Obstacles to Good Health: Obstacle 1, Time
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Transcript of Overcoming Obstacles to Good Health: Obstacle 1, Time
OBSTACLE 1: TIME
“I JUST DON’T HAVE TIME!”
According to the Bureau of
Labor Statistics, Americans
age 15 and older spend about
2.8 hours per day watching
T.V.
Most adults will say they
“don’t have time” to exercise.
But couldn’t you easily replace
30 minutes of T.V. time with
exercise?
THE PROBLEM ISN’T TIME
The problem is
priorities.
You will make time
for those things you
believe are a
priority.
So why isn’t health
a priority?
YOU HAVEOTHER PRIORITIES
Career/Work
Money
Significant other
Kids
Family and Friends
Philanthropy
Leisure activities
Down time
Vacation/Fun
BUT WHERE’S HEALTH?
Fun
Down Time
Leisure
Philanthropy
Family/Friends
Kids
Significant Other
Money
Career/Work
Your good health should
be viewed as the
foundation that makes
all the priorities in your
life possible. Without
good health, you can’t
work, make money, play
with your kids, or have
a better quality of life to
spend with your
significant other.
GOOD HEALTH IS YOUR TOP PRIORITY
When you make
your good health a
top priority, it then
becomes easy to
make time for it.
THE TOP THREEAREAS TO MAKE TIME
GROCERY SHOPPING
Don’t make your grocery list when you’re hungry; make it after a meal when you’re full and clear-headed
Ditto on the shopping—don’t do it on an empty stomach
Do meal planning for the week, then make a grocery list based off your meal plan
Stick to your grocery list
Leave yourself plenty of time to shop—we all tend to make bad food decisions under pressure
Shop the perimeter of the grocery store, where fresh food is
Read the food labels when shopping—when possible, avoid fat-free, sugar-free, and saturated fats
Don’t buy the snacks and treats at the register
FOOD PREP
Set aside one day a week to do your week’s worth of cooking for items like chicken breasts
Set aside one day a week to do your week’s worth of vegetable and fruit prep, including cleaning, cutting and stacking in containers
Align your week’s worth of food to your schedule—have to-go snacks ready for days you’re on the go, and refrigerated snacks for days you’re at home
Pack your days worth of food the night before
Buy food storage containers, to-go bags, snack size baggies, sandwich baggies, water bottles, and freezer packs
Keep healthy snacks in your purse at all times
EXERCISE
Make your workout an official appointment in your schedule
Have the kiddos? Exercise with them by riding bikes or swimming
Do lunges and sit-ups while you watch T.V.
Use a stand-up desk—or a counter—while you’re surfing the Internet; bonus points if you do side steps
Hold yourself accountable by tracking your workouts
Park in the back of the lot (during the day!) and get an extra walk in
Take a 10 minute walk break every hour (set an alarm at your desk!)
Take the stairs instead of the elevator every chance you get
OTHER TIME TIPS,TRICKS, AND ADVICE
Don’t apologize for taking time to exercise
Ask your friends and family to join you in healthy eating and exercising
Combine fun and leisure with exercise—taking a vacation in the mountains? Schedule a hike on the trails. Headed to a local restaurant? Walk, if you can, park further away for a little extra calorie burn.
Reward yourself for sticking to a regular diet and exercise program
Workout first thing in the morning, if possible, when you still own your time—before it becomes your boss’s, your kid’s, or your significant other’s time