Improving your health doesn’t have to be complicated. By focusing on a few key areas, you can boost your energy, improve fitness, and feel great. Here are six actionable steps you can take for better health.
1. Weight Training: 2×30 Minutes per Week
Strength training is essential for building and maintaining muscle mass. It boosts your metabolism, supports joint health, and reduces the risk of injury. Aim for at least two 30-minute resistance training sessions per week. Whether it’s using weights, bodyweight exercises, or resistance bands, the key is consistency.
1 in 5 women in Australia over the age of 50, will go develop osteoporosis. Resistance training is the best way form of prevention.
Tip: Focus on compound movements like squats, deadlifts, and presses to engage multiple muscle groups at once.
2. Cardio: 150 Minutes per Week
Cardio is crucial for heart health, endurance, and overall fitness. Whether it’s brisk walking, cycling, swimming, or running, aim for at least 150 minutes of moderate-intensity aerobic activity per week. This can be broken down into manageable sessions throughout the week.
Tip: Mix up your cardio by incorporating intervals or varying intensity to keep it challenging and interesting.
3. Increase Fibre: 14g per 1,000 Calories Consumed
Fibre is vital for digestion, heart health, and maintaining a healthy weight. To get enough fibre, aim for 14 grams per 1,000 calories consumed. This not only supports digestion but also helps regulate blood sugar levels and keeps you feeling fuller for longer.
Tip: Include a variety of fibre-rich foods like vegetables, fruits, whole grains, and legumes.
4. Protein: 1-1.5g per kg of Body Weight
Protein is the building block of muscles, tissues, and cells. For optimal muscle repair and maintenance, aim for 1-1.5 grams of protein per kilogram of your body weight. Protein also helps keep you satiated, which is great for those trying to manage weight.
Tip: Incorporate lean meats, fish, eggs, dairy, legumes, and plant-based protein sources into your daily meals.
5. Variety in Diet: Aim for 20 Different Plants per Week
A diverse diet is crucial not only for overall nutrition but also for supporting a healthy gut. Your gut is home to trillions of bacteria that play a vital role in digestion, immune function, and even mental health. The more diverse the plants you eat, the more varied and robust your gut microbiome becomes.
Why is this important? A diverse microbiome is linked to better digestion, improved immunity, and lower risks of chronic diseases. Different plants provide different types of fibre and polyphenols, which feed and nourish various beneficial bacteria in your gut. These bacteria, in turn, produce short-chain fatty acids (SCFAs), compounds that support gut lining health and reduce inflammation.
Tip: Aim for 20 different types of plants per week—this includes vegetables, fruits, grains, legumes, nuts, seeds, and herbs. Even small additions like different seeds (chia, flax) or fresh herbs (parsley, cilantro) can count toward your goal. Experiment with colorful salads, grain bowls, and smoothies to introduce variety.
6. Balancing Blood Sugar Levels: Three Simple Strategies
Maintaining balanced blood sugar is essential for energy levels, mood stability, and long-term health. Here are three ways to keep your blood sugar in check:
1. Start your day with a savoury breakfast- include proteins, fats, and carbs, and low sugar. Having a high sugar breakfast such as cereals, or fruit juices will start your blood glucose on a rollercoaster that will last the entire day, and mean on average you will consume 400 calories extra per day.
2. Walk/ Exercise after eating- A walk or some form of exercise after eating will reduce glucose spikes, as your muscles will use the glucose for energy.
3. Start your meals with a vegetable starter- eating veggies first, especially raw, will reduce glucose spikes by up to 75%.
Tip: Plan your meals and snacks to ensure they include the right balance of macronutrients for sustained energy.
