“Transform your health.” Just the phrase alone sounds intimidating, not to mention like it’s going to take a whole lot of time, work, discipline and sacrifice. But what if we told you that you can truly transform your health in just 2 months?
It’s true. And that’s not all. You can accomplish this incredible transformation by making just one tiny tweak a week.
8 weeks to a healthier and stronger you
Don’t worry, this isn’t one of those 2 months plans that swears it will be easy, and then is so tough that you quit before the first week is up. These really are small changes that over the long run really will make a big difference.
The key is to do them every single day. And each week, add the new step in so that they build on top of each other. Stick to it, and you’ll be amazed by the changes you see, and feel, within just 2 months…
Week 1 – Floss:
Floss every day. That’s it. Really. Flossing doesn’t just help oral health. The bacteria that builds up between your teeth gets swallowed, and into your bloodstream. There it can affect any system in your body, even raising your risk for deadly pancreatic cancer.
Week 2 – Take a walk:
Once a day, step outside your front door. Walk for 15 minutes, then turn around and walk back home again. Make sure you move as fast as you can, but don’t worry about breaking land-speed records. On a scale from 1 to 10, aim for a 5 or 6.
Week 3 – Ask for it on the side:
Whenever you eat out, order your dressing on the side. Unlike your own healthy homemade dressings, the ones you get in most restaurants are full of unhealthy vegetable oils, chemicals and preservatives. Dip your fork in the dressing and then stab your lettuce. You’ll still get the taste and texture, without swallowing as much of the stuff you don’t want. Or ask if they have olive oil and vinegar instead.
Week 4 – Balance:
Balance is key to staying mobile and independent. When you’re at the sink doing dishes, or brushing your teeth, or even during commercial breaks, stand on one foot for 30 seconds. Then switch to the other foot for 30 seconds. Be sure to use the counter or the back of your chair for balance until you’re steady on each foot.
Week 5 – Get more greens:
Eat one more serving of leafy green vegetables per day. Add them to a smoothie, toss them on a sandwich, or make a salad. Just find a way to eat a single serving more.
Week 6 – Exercise your brain:
Do a crossword puzzle, a Sudoku, or some math problems every day. Just like our bodies, our brains need exercise too. Get puzzles sent straight to your smartphone or email, or pick up a book of them at the store.
Week 7 – Increase your steps:
When waiting for the elevator, walk up one flight of stairs, then push the call button. Don’t take the elevator often? We’ve still got a Week 7 tweak for you – when you go out, park at least 15 spaces away from the door. Aim for a total of 10,000 steps per day. (A fitness tracker, or simple step counter, can help you reach your goal.)
Week 8 – Sip smarter:
Trade one sugary sweet drink per day for seltzer and fruit instead. Try squeezing a couple of lemon or lime wedges into seltzer. Drop some fruit slices or fruit-spiked ice cubes (recipes here) into a tall glass of seltzer. Or crush (muddle) some strawberries and mint, then pour seltzer over the top. You’ll never even miss the sugar, we promise.
Feeling great and want to keep the transformation going? Here are three more tiny tweaks to make over the next three weeks…
- Do 10 wall push-ups or counter push-ups per day.
- Brush your teeth with your non-dominant hand. It counts as brain exercise!
- Have a friendly exchange with one person every day. Doesn’t matter if it’s the mail carrier, a store clerk or your grandchildren on Skype. Make sure you socialize with at least one person every day.
Getting healthy doesn’t have to be a painful series of huge sacrifices. Instead it can be a number of tiny changes, over time. And once you’ve transformed your health with these eight easy changes, why not keep the transformation going? Find more nearly effortless tweaks to fit into your lifestyle every week.