Small Steps That Lead To A Healthier You

A Beginners Plan To Get Fit And Healthy 

Thinking about getting fit and healthy but unsure where to start? Don't stress! You don’t have to overhaul your life in one go. The key is to take small, manageable steps that lead to lasting changes. Let’s dive into a beginner’s plan that can help you feel better, move more, and feel proud of yourself – one step at a time.

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Disclaimer: I am not a medical professional. The information provided on www.JoLinsdell.com does not, and is not intended to, constitute medical advice; instead, all information, content, and materials available on this site are for general informational purposes only.

Check out these Fitness Tips for Beginners

If you've been here before you'll know that I often encounter problems with my health. I have various chronic conditions that sometimes make 'normal life' a bit of a struggle.

Being tired and ill all the time is no fun and something I've had to deal with for a long time now. I am more determined than ever that this year will be the year I manage to control my health problems and actually get fit and healthy. It's time for a lifestyle makeover!

1. Start with Simple Movement

You don’t have to become a gym rat overnight. Begin by finding ways to move more throughout the day. This could be as simple as taking the stairs instead of the lift, walking to the shops instead of driving, or doing a short walk after dinner. These mini activities will get your body used to regular movement without feeling overwhelmed.

Tip: Try using a pedometer or fitness tracker to monitor how many steps you take. Aim for 7,000–10,000 steps a day, but don’t be hard on yourself if you’re starting from scratch. Celebrate every step you take!

I recently increased my daily steps considerably by taking my dog for a walk after lunch and dinner. He loves it and it adds a good number of steps to my daily count and helps with digestion.

2. Set a Daily Hydration Goal

Drinking water is one of the easiest ways to boost your health. Aim for around 2 litres a day, but this can vary depending on your activity level. If you’re not used to drinking much, start with small increases, like having a glass of water before each meal.

Tip: Carry a water bottle with you to make it easier to remember. If plain water feels a bit dull, infuse it with a slice of lemon, cucumber, or a handful of mint leaves.

I'm currently under doctor's orders to drink at least 2 litres a day which I'm slowly getting more used to doing. Not being a big drinker, it's taken me a while to build up. 

3. Add More Veggies to Your Meals

Veggies are packed with nutrients, fibre, and antioxidants that support your body’s natural functions. No need to go full-on vegetarian overnight – simply add an extra portion of veggies to one meal each day. If you’re not a fan of broccoli try something new, like roasted carrots (I love honey roasted carrots. Seriously so good!) or a spinach and mushroom omelette. Start with what you enjoy, and the habit will grow. 

I've recently been having fun creating different soups. Perfect for the colder weather and easy to add in a variety of vegetables (even a little of the ones your less keen on). For example, my eldest hates spinach but doesn't even notice it if I throw in a handful of finely chopped leaves into a soup. 

Tip: Try swapping out refined carbs for whole grains like brown rice, quinoa, or wholemeal bread. They’re packed with fibre and help keep you full for longer!

4. Find a Form of Exercise You Enjoy

Exercise doesn’t have to mean slogging away in a gym. It could be dancing, yoga, swimming, or even a fun bike ride in the park. Choose something you enjoy, and you’ll be more likely to stick with it. Start with 15-minute sessions and gradually increase the time as you get more comfortable.

Tip: Make it social! Invite a friend or family member to join you. Having a workout buddy can make exercise feel less like a chore and more like a fun activity.

Check out these great low impact, easy walking workouts that are perfect to get you moving. 

5. Get Enough Sleep

We often overlook the importance of sleep in our health journey, but it’s crucial for your body to recover and function well. Aim for at least 7-8 hours each night. If you struggle with sleep, create a calming bedtime routine, like reading a book (a personal favourite of mine), doing some gentle stretches, or having a warm cup of herbal tea.

Tip: Try to keep a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends. Your body loves routine!

Did you know that women need slightly more sleep than men? 

6. Focus on Portion Control, Not Restriction

Healthy eating doesn’t mean you have to give up all your favourite treats. Instead of focusing on what you can’t have, try to be mindful of portion sizes. A small treat every now and then is totally fine – it’s all about balance. Try using smaller plates, which can help you feel satisfied with less.

Tip: Try to fill half of your plate with vegetables, a quarter with lean protein (like chicken, fish, or beans), and the other quarter with whole grains or healthy carbs. This will help you maintain a balanced diet without feeling restricted.

7. Be Kind to Yourself

Sometimes, life gets in the way, and it’s easy to feel like you’re falling short of your goals. But don’t be too hard on yourself! Progress takes time, and every step you take towards a healthier lifestyle counts. If you have a slip-up, just get back on track the next day. A positive mindset makes all the difference in your journey!

Tip: Celebrate your achievements – no matter how small. Did you drink more water today? Well done! Did you take a walk after lunch? Amazing! It all adds up.

8. Stay Consistent

The real magic happens when you stick with it. Even on days when you’re feeling low or busy, do something – anything! – to keep the momentum going. If you’ve committed to exercising three times a week, but you can’t get to the gym, do a 10-minute home workout or a short walk. Consistency is key, and the small steps will add up over time.

Tip: Keep a fitness journal or use an app to track your progress. It’s fun to look back and see how far you’ve come!

So there you have it – a simple, beginner-friendly plan to get you started on your journey to a healthier, fitter you. Remember, it's not about being perfect – it’s about making small, sustainable changes that add up over time. Take it easy, enjoy the process, and celebrate your wins along the way. You've got this! 

What small step are you going to try first? Let me know in the comments – I'd love to hear about it!