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By Melissa Tennen, HealthAtoZ writer
The messages are trumpeted everywhere - eat better, exercise, lose weight, lower your blood pressure and cholesterol levels, and watch your stress. It's like a broken record. But wait. Maybe it's time for you to do something.
Take stock of your health. Is your weight higher than you would like? Do you rarely exercise? Do you smoke? Do you skip the doctor's office? Do you reach for the potato chips instead of carrot sticks?
If you answered "yes" to any of these questions, then it's time to make changes and improve your life. Good health is the best gift you can give yourself - and your family. Wellness should not just mean the absence of disease.
Sure, change is difficult. But for new habits to set in, change must come slowly. Take small steps and set mini-goals for yourself.
Setting goals: easier than you think
One secret to changing your life is to set goals -- big one and little ones. Tell yourself, "I'm going to walk one block today." This is a mini-goal. "When I feel stronger and less winded, I'll walk two blocks." Another mini-goal. "Eventually I'll be walking a mile." The big goal.
Months or even a year later, you'll be doing your ultimate goal of walking two miles every day. Realistic goals mean gradual goals. You have to be patient. Listen to your body. When it tells you it's tired, take it easy. Never force yourself because that could mean injury or frustration.
Make a pact or contract with yourself. Decide what you want to do and how you plan to get there. Write it all down and include the reasons why you are making this change - to look better, to lose weight, to feel better, to help with your present conditions or to prevent disease.
Here's a sample contract:
Goal: I'm going to eat less fat.
The first step: I'll have yogurt instead of ice cream after dinner.
Goal: I want to exercise for 30 minutes most days of the week.
The first step: I will walk around the block.
Keeping tabs
Keeping track of your progress can be a great motivator. Use a journal, a log sheet or some other way to record your successes and how you want to improve your routine. Note the changes. Are you losing weight? Do you feel better about yourself?
Celebrate everyday victories
Go ahead and pat yourself on the back every time you do something good for yourself and reach one of your mini-goals. Did you eat two servings of vegetables today instead of one? Did you walk a mile instead of a half mile? Did you drop a pound? Yes, these are small accomplishments, but small accomplishments eventually lead to big ones. These are all stepping stones on your path to wellness.
Celebrate each little victory. Get a pedicure. Take a bubble bath. Buy a new CD. Go dancing with your loved one. Your victories are unique and so too are your rewards. Remember, don't celebrate with a chunk of cake or a cigarette. Your celebrations should reinforce your new habits.
Make it your strategy to get healthier and improve your life.
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External Source
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The Arthritis Foundation
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This article was reviewed and updated June 2007.
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