4 immutable rules to swap unhealthy habits and enjoy vitality

Every one of us has at least a few unhealthy habits, even if we’re not consciously aware of them. These habits often occur while we’re on autopilot, which makes them difficult to change. However, we can all can enjoy a higher quality of life and lasting vitality by making healthier choices. The best part? It’s never too late to start! Here are some tips to help you take charge of your health and change your habits.

Join an Exercise Program

Regular exercise is one of the most important healthy habits for people of all ages. If you tend to be sedentary, you’re not alone. According to the Centers for Disease Control and Prevention (CDC), 32 million people over the age of 50 are inactive. Fortunately, it’s easy to take advantage of free fitness programs so you can meet your physical activity guidelines a little more easily. Some Medicare Advantage plans, such as an Anthem Medicare Advantage plan, include access to the Silver Sneak fitness program—a popular fitness membership program that includes yoga classes, exercise classes, sports teams, and outdoor activities.

Sedentary behaviors increase the risk of mobility and cognitive limitations later in life. On the other hand, active adults tend to enjoy greater and prolonged independence. Aside from exercising regularly, try to reduce the time spent sitting still by setting an hourly reminder on your phone. When the alarm rings, get up and walk around your house, or do some quick stretches.

Remove Temptations

Many unhealthy habits—like smoking, drinking alcohol, and eating junk food—are difficult to quit due to constant temptation. If you’d like to cut back on any unhealthy behavior, start by removing these triggers.

For example, you may want to get rid of all the junk food in your home to support healthier food choices. Replace these snacks with convenient, healthy options. Prepare a smoothie mix for the freezer, keep chopped veggies in the fridge, or make a large batch of hummus. AARP recommends high-protein foods if you’re looking to lose weight, because protein helps boost the metabolism.

You may be able to manage temptations for drinking and smoking in the same way. Avoid bars and restaurants that serve alcohol. During the gaps in your day when you usually drink, find a fun hobby to fill your time. If you’re craving a cigarette, try occupying your hands by knitting or doing a puzzle, and keep your mouth busy with chewing gum or sunflower seeds.

Develop Healthy Stress-Management Techniques

Stress is a common reason for engaging in unhealthy habits. For example, many people stress eat without even knowing it. Try to find healthy ways to manage stress so you can slowly phase out your less-healthy coping mechanisms. Meditation, yoga, breathing exercises, and calming cognitive puzzles (like Sudoku and crosswords) may be helpful. Once you’ve found a relaxation technique that works for you, draw on it whenever you feel stressed. Healthy relaxation techniques can also help you sleep better at night, so you have more energy to pursue healthy activities during the day.

Manage Negative Self-Talk

Perhaps most importantly, avoid negative self-talk. Guilt, self-deprecation, and self-judgment are not strong motivators for change. In fact, self-criticism can zap your energy and lead to feelings of depression. As you likely know, kicking unhealthy habits is tough when you’re feeling down.

According to Psychology Today, it’s possible to retrain your brain to think more positively. Pay attention to your inner critic, decide not to listen to it, and replace its messages with positive statements about yourself. If you slip back into an old habit, don’t feel bad! Instead, recognize this as a normal part of the habit-forming process, and get back on track as quickly as possible.

Changing unhealthy habits doesn’t have to happen overnight. In fact, you’ll have greater success if you take baby steps. Be prepared for slips, avoid feelings of guilt, and congratulate yourself every day. While it may take a lot of work, gradually phasing out unhealthy habits will put you on track for some very happy and healthy years ahead!

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