Today, (April 7, 2016) is World Health Day, and this years focus is the prevention and treatment of diabetes. A health issue personal to me because complications from diabetes ultimately took my dad’s life at age 54.
Many people fail to make the changes they want to make in their health (for example many New Year’s resolutions to get fit, get sidelined within a few weeks) in part because they try to do too much too fast, they get overwhelmed, they feel defeated and quit.
Does that sound familiar?
Well in honour of my dad and everyone who has felt the impact of diabetes I’d like to suggest 3 simple steps that you can take to improve your health.
Step #1 Commit to 4 Minutes a Day
Research suggests that 4 minutes of interval training will give you much greater results than 30 minutes of long, boring cardio.
Try This 4-Minute Circuit
Here’s a sample bodyweight workout you can do in just 4 minutes! (There are literally hundreds you can choose from).
1) Jumping Jacks
2) Push-ups or Kneeling push-ups
Do each exercise for 50 seconds then rest for 10 seconds.
If you have extra time and want to do 2 or 3 rounds, take an extra minute of rest between circuits.
5 Additional Benefits of 4-Minute Routines
- You don’t need equipment. Bodyweight routines can get you the shape and health you want.
- Short, interval training is safer than long cardio routines. If you love spinning classes or P90X workouts…fine. But you’re more likely to sustain injuries that can cause setbacks to your health and fitness goals.
- You will save time. Workout at home and avoid the drive to the gym. Use the time for other priorities.
- You will save money. With minimal equipment and no need for the gym, you can put that monthly membership fee to better use.
- You will avoid the boredom of long, boring cardio. Maybe it’s just me but I’m not sure there’s anything more monotonous than running on a treadmill for 30 minutes or longer. (not to mention its ineffectiveness)
Step #2 Exercise First Thing In The Morning
“It doesn’t matter when you exercise, all that matters is that you are consistent. But when you exercise first thing in the morning, that means you will be more consistent. And being consistent is one of the most important things in your fat loss program.”– Craig Ballantyne
So if you are struggling to be consistent, get up a little earlier and do your workout before life gets in the way and stops you from pursuing the health you want.
Step #3 Start With 3 Days A Week
Maybe you haven’t worked out for a while…maybe it’s been years. If so, don’t try to exercise every day of the week. Sure even on your off-days you should try to get some activity in, but you will set yourself up for failure by trying to do too much too fast. Remember your last New Years resolution?
Start with 3 days a week. Maybe Monday, Wednesday and Friday mornings work best for you. Maybe Tuesday, Thursday and Sunday are better. Whatever they are, just commit to them.
It’s World Health Day. What better day to decide to make your own health a priority again. But to ensure that this time is going to be better than last time, implement these 3 easy steps.
Commit to 4 Minutes
Exercise first thing in the morning
Start with 3 days a week
Happy World Health Day!
Q. Which of these steps would make the biggest difference for you?
Q. Will you implement one or all of these steps, starting tomorrow?
I’d love to hear from you, so please leave a comment below