Good habits are hard to make and bad habits are hard to break. Today I highlight 3 bad habits that are worth your time and effort to break!
The newest US Physical Activity Guidelines summarized research from the past 10 years finding that any amount of movement confers benefits. No more “at least 30 minutes” of physical activity – a 5 minute walk on your break, or that lunch time stroll not only help you clear your mind but contribute to your overall health. For more tips on staying healthy while working, check out this post.
Making positive changes in your routine increases your self-confidence about making more changes. Starting small is an effective way for working your way towards a healthier lifestyle. When you are feeling more confident, you may try a group fitness class, learning about exercise with a personal training session, or even desk exercise equipment like an cycle. Paying attention to your own body and needs means you can think about how you want to fit exercise throughout your day.
Bingeing on a TV show means prolonged periods of sedentary behavior. Bingeing on alcohol may happen during social activities on the weekend, or as a stress coping mechanism. Bingeing on food may result from overly restrictive personal food rules and/or response to stress and emotional turmoil.
Bingeing, characterized by a lack of self-control in that moment, is often a frantic response to stress (with stress caused by many things). Acknowledging binge behaviors is the first step in taking control. Reaching out for help is the next. Finding someone to talk to, through an online support group, a close friend, or a professional, can help you develop alternative and positive coping mechanisms. For more help, you may consider a residential or outpatient treatment center, such as this women's treatment program, offering full time care and support.
You’re better off without gossip, whether initiating, listening, or participating.
Gossip contributes to unprofessional work environments, tense social environments, and an overall negative effect on productivity and wellbeing. Gossip breaks down trust between individuals and moves the focus away from building each other up to tearing each other down.
How can you combat gossip? If you find yourself initiating, catch yourself, and change the topic. A simple “oh, nevermind” can do the trick. What to talk about instead? Ask if your colleague has seen any movies lately, or listened to a great podcast. Talk about news you heard on the radio this morning or read in your inbox. Even better, ask for help on something you’re struggling with, to build back the trust that gossip has eroded. If you find yourself listening to gossip, gently redirect the conversation while signaling to the speaker that you don’t condone gossip. If you find this assertiveness difficult to implement, practice at home with key phrases like “I’d rather not talk about others – did you listen to the new Dr. Death podcast?”.
It's well worth letting gossip fall on deaf ears in an effort to ditch it all together.
a blog about health, wellness, nutrition, and fitness from an epidemiologist / dietitian with personal trainer experience
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