identifies some of the barriers of healthy living by stating that “Just as a concrete barrier would block your
path while driving along a road, a variety of physical and mental barriers can
block your path when you’re attempting to make healthy changes in your life”. These
barriers include;
a.
Cost: It is a
common misconception that a healthy lifestyle has to be expensive. While gym
memberships and organic foods can quickly empty your pockets, there are plenty
of inexpensive options available. Free exercise ideas include running or
walking outdoors and developing an exercise routine to do at home. Many
effective exercises — like squats, push-ups, jumping jacks and triceps dips —
require no special equipment or training. Food is a different story, since you
have to spend at least a little money to acquire it. If possible, grow a small
garden at home. Save money at the grocery store by buying fruits and vegetables
only when they are in season. During the off-season, rely on frozen varieties.
Opt for eggs or plant-based protein sources like beans, which tend to be
cheaper than most meats.
Time Constraints: For many
people, finding time to exercise and prepare healthy meals seems like an
impossible challenge. But with a few simple tweaks, you can easily adjust your
schedule to allow for healthy changes. Consider substituting 30 minutes of
television or computer time with a quick exercise session. You can also squeeze
10-minute exercise sessions into your day — begin your day with a quick
morning yoga routine, go for a walk after lunch or do lunges and squats while
dinner is in the oven. Save time on meal preparation by prepping multiple meals
at once and keeping them in the freezer or refrigerator for quick and
convenient meal options. Soup, vegetable lasagna and turkey meatballs freeze
well, while salads and fruit stay fresh in the fridge for days.
Temptation: Unhealthy
temptation comes in many forms. Fast food restaurants are conveniently located
and the food is cheap, making it ideal for people with busy schedules and
bare-minimum paychecks. Social events and interactions often revolve around
food, making it difficult to ignore the unhealthy treats your friends are
enjoying. Eliminating temptation is an almost-impossible feat. Instead, develop
diversions and alternatives to rely on when temptation strikes. If you tend to
rely on fast food to fill your belly in the afternoon, pack a healthy to-go
lunch the night before. If you always reach for ice cream when you’re feeling
lonely, pop a stick of gum in your mouth and call a friend or go for a walk.
Knowledge Deficit: The
biggest barrier to a healthy lifestyle might boil down to one simple factor —
a knowledge deficit. If you don’t know what types of changes you need to make
to improve your lifestyle, you won’t even know where to start. Begin by talking
to your doctor, who can clue you into areas of your health that might need
improvement. As a general rule, plan to exercise at least 150 minutes per week.
Overhaul your diet by choosing fresh fruits, vegetables, lean meats, low-fat
dairy and whole grains as often as possible. Avoid fried, fatty and sugary
foods. Maintain a healthy body weight and stop using tobacco products. Get
enough sleep, minimize stress and maintain a positive attitude.
State of the Art Reviews: changing and adhering to lifestyle changes. What are
the keys? American J lifestyle Med. 2007;1(3):214–219.