Make exercise part of a routine – schedule the time for it. For many of us this is a real challenge so here are some tips:
- remember that if you do exercises you enjoy, you will be more likely to do them.
- exercising with company will help you to keep going on those days when you feel like giving up your routine.
- choose the time of day that works best for you
- if for some reason you stop, make it temporary; don’t get upset with yourself for stopping, just restart your routine as soon as possible.

Sweeping changes in diet can be overwhelming and are not likely to be long lasting. A better approach may be to select one or two aspects of your diet to change gradually. Some ideas:
- add a fruit to at least one meal every day.
- drink fruit juices rather than carbonated drinks. Even better (and less expensive), drink water
- cook with more spices and herbs and less oil
- substitute wholegrain products for “white” ones in at least some meals.
- use more vegetables and ground provisions when preparing a meal.
- read the nutritional information on prepackaged foods and compare brands.