Take small steps to a healthy lifestyle

Small changes in health habits are more likely to be sustainable, lasting changes. Those who make large, sweeping, all-or-none lifestyle changes often burn out mentally or get injured physically from going from unhealthy to healthy in a day, or week. Make a few small changes at a time, every 2-3 weeks. Here are a few ideas to get you started:

1. Walk! Start walking more.

2. Drink one glass of water every morning.

3. Reduce your unhealthy snacks by one portion or piece per serving. Continue to reduce intake or portions by one every 2 weeks.

4. Take 3 deep breaths every time you get in your car.

5. When you go out to eat, skip dessert.

Small Steps to a Healthy Lifestyle

Below are common features found in parks, rest stops, and other outdoor areas that can be used to create a challenging exercise program. As always, consult your physician before beginning any exercise program.

Park Bench

1.    Push-ups
Depending on your level, you can put your hands on the bench (beginner) or your feet (advanced) and perform push-ups.  To make them even more challenging, lift one leg off the ground or bench while you do them.
2.    Step-Downs
Start by standing on the bench with both feet.  Attempt to step down to the ground slowly with one foot, only allowing the heel to touch the ground before standing back up.  Touch the ground as lightly as possible.  Repeat on both legs.

Parking Stall Curbs

1.    Balance squats
Standing on the parking stall curb so your feet are perpendicular to the curb, perform body-weight squats without falling forward or backward.
2.    Calf raises
Standing on the parking stall curb so your feet are perpendicular to the curb and heels are off the curb, raise up to our “tip toes” and return to your start position.
3.    Quick steps
Start by standing on the ground, facing the curb.  Step up with the right foot then the left foot as fast as possible.  Repeat as fast as possible stepping down as well.  Repeat at the highest rate possible.
 

Put the above exercises together and combine them with running, jogging, swimming, or any other activity to get a fun, diverse, and effective workout on the road!

Make sure to warm-up by jogging, skipping, or moving at a moderate intensity for about 5 minute prior to starting your program.

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10 and founder of www.brettklika.com, is a world- renowned human performance specialist, motivational speaker, author, and educator. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and personal correspondence. For more information and video on exercises, programs, and any other information on losing fat and creating the body you have always wanted, check out The Underground Workout Manual – Exercise and Fat Loss in the Real World at www.undergroundworkoutmanual.com.

Fitness on the Road by Brett Klika C.S.C.S