Are you thinking about being more active? Have you been trying to cut back on fattening foods? Are you starting to eat better and be more active but having a hard time sticking with these changes? Old habits die hard. Changing your habits is a process involving several stages. Sometimes it takes a while before changes turn into new habits. You may face challenges along the way. But adopting new, healthier habits may protect you from serious health problems, such as diabetes. New habits may also help you look better and feel more energetic. After a while, if you stick with these changes, they may become a part of your daily routine
This fact sheet offers strategies to help you improve your eating and physical activity habits and outlines four stages people may experience when changing a health behavior which include:
■ Contemplation
■ Preparation
■ Action
■ Maintenance
Whether you feel like change is a world away or just around the corner, this fact sheet can help you move closer to your healthy eating and physical activity goals.
Step up to healthy habits.
Get 150 to 300 minutes of moderately intense or vigorous physical activity each week.
- Brisk walks, tennis, swimming, soccer, basketball, hikes, hula hoops—do whatever you enjoy best.
Strengthen your muscles at least twice a week.
- Do push-ups or pull-ups, lift weights, do heavy gardening, or work with rubber resistance bands.
Eat more of these foods:
- fruits and vegetables
- whole-grain breads and cereals
- fat-free or low-fat dairy
- seafood, lean meats, and eggs
- beans, nuts, and seeds
Limit these foods and drinks:
- sugar-sweetened drinks and desserts
- foods made with butter or other fats that are solid at room temperature
- refined grains (bread, chips, and crackers)
For more ideas, see the links to federal dietary and physical activity guidelines in the Resources.
What stage of change are you in?
The first step in developing your personal plan for change is to figure out how you are feeling about changing your habits. The stages of change diagram describes four stages that people may go through when changing a health behavior. Think about where you are in terms of eating better and/or moving more. What stage seems to best match where you are right now?
1. CONTEMPLATION “I’m thinking about it.”
You are thinking about change and trying to become more motivated to get started. You might be in this stage if you have been considering change but you are not ready to start. you believe that your health, energy level, or overall well-being will improve if you develop new habits. you are not sure how you will overcome the roadblocks that stand in the way of success.
2. PREPARATION “I have made up my mind.”
You are making plans and figuring out specific ideas that will work for you. You might be in this stage if you have decided that you are going to change, and you are ready to take action. you have set some specific goals that you would like to meet. you are getting ready to put your plan into action and get started soon.
3. ACTION “I have started to make changes.”
You are acting on your plan and making the changes you set out to achieve. You might be in this stage if you have been making eating or physical activity changes in the last 6 months or so. you are adjusting to how it feels to eat differently or be more active. you have been “troubleshooting” to overcome things that have blocked your success.
4. MAINTENANCE “I have a new routine.”
You have become used to your change and have kept it up for more than 6 months. You might be in this stage if your change has become a habit. you have found creative ways to keep going and stick with your routine. you have had slip-ups and setbacks but have been able to get past these snags.
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