Exercise & diet
Combining sensible eating with regular exercise will pay real dividends. Current recommendations suggest at least 30-60 minutes of moderate activity per day can help you to control your weight and bring other health benefits. Just using stairs, walking or cycling are everyday activities that can positively contribute to your overall weight control and health.
It’s important to remember that age has a small, yet significant, effect on our metabolism. This is because as we age, we lose more of our lean body mass (muscle tissue) and replace it with body fat, which is less metabolically active. However, an active lifestyle not only burns up more calories, it also builds up muscles. So even if we continue to eat the same amount as we get older, as long as we remain physically active we can slow down or prevent age-related changes.
Taking the first steps
By making little changes you could make a big difference to your life, so go on, get active!
1. Eat a variety of foods, fruit and vegetables, especially those rich in carbohydrates and fibre (wholegrain bread, brown rice and pasta).
2. Eat regularly – don’t skip breakfast, as you may be tempted to overeat later. Keep your meals low in calories where possible.
3. Give yourself smaller portions – try using a smaller plate, begin your meal with a fresh salad, eat slowly and drink plenty of water throughout the day.
4. Have to travel with your work? Choose healthy salads and opt for dishes without rich sauces.
5. Choose a hotel with a gym or swimming pool. Half an hour will provide vital exercise and de-stress you.
6. Tempted to sit at the desk at lunchtime? Persuade yourself to take a brisk walk – you’ll be surprised how much it perks you up.
7. No time for the gym? Take the stairs when you move between floors at work and walk or cycle if you can.
8. Try eating high-volume, low-calorie food to help stop those hunger pangs.
