Please recommend simple ways to feel fitter and healthier

[Ichangedmynameonce]

Hello
I'm not sure this is the right topic for this, but I'd really appreciate your top easy tips to feel healthier, fitter and to have more energy.

I'm in my 40s and knackered. I have 3 kids including a toddler and I don't really look after myself. Nothing major (I don't drink alcohol or smoke) but I dont eat much fruit or veg, don't exercise it get enough sleep.

As a result I'm shattered mentally and physically and I think that its impacting on my family life and parenting. I think I'm going a crappy job.

I'd really appreciate easy ways to improve things.

thank you

Listen to Feel Better Live More podcasts by Dr Chattejee. They've changed my life.

He is an exponent of making people healthier through better life style choices. I now sleep better, eat better and, more importantly, feel better. I've list 23lbs since February. And none of it is difficult, it's all good solid sensible advice.

I commute to my job by bike. I’m no Tour de France type but it keeps me in reasonable shape, my eating/drinking could be better but I’m ok just cos of this and it’s so good financially and environmentally!

Definitely second all the PP telling you to be kind to yourself, when children are small your own needs tend to take a back seat.

The Dr. Chattegee podcasts look very interesting. I like that he's a GP and the guests are all very well qualified.

Sleep well.

What worked for me was not keeping any biscuits, crisps, juice or chocolate in the house. It will just get eaten so don't buy it at all.

Instead snacks are carrots with hummus, cucumber, baby plum tomatoes, bread sticks, fruit, yoghurt, small portions of cheese.

Prepping snacks and food myself like I do for my kids/DH. I do it because I love them and want them to eat well and be healthy but struggled to apply that to myself. Now I chop a container of mushrooms, leek and capsicum to throw into scrambled eggs so I'm getting more vegetables. Also chopping a container of veg sticks so if I'm grazing then it's easier to go the healthy option.
DH also plays a big role in this for me though because he actively tries to give me time. It's mostly so I can get a run in but some days it ends up being a bath or a non-interrupted cup of coffee. We plan this weekly and it goes on the calendar and having this time and space has made a huge difference all round.
I keep a stash of face masks to slap on too should I miraculously find myself with 10mins where everyone is occupied or napping.

I second chattergy - he's such a lovely bloke and the shows are seriously fascinating. I too am shattered with toddler plus 5yo.
My sanity saviour is to escape the house 2x weekly early as i can to walk the lanes near us -with the dog- and listen to chattergy. I take a coffee and peanut butter sandwich as breakfast. And eat in peace in the car!

I get mental stimulation, a break from thr everydat mundanity , fresh air , nature views, exercise - and don't have to coordinate a kid dog walking outing which sometimes even that feels enormous.

Gradually I'm adding in faster walking/ hills/ even a bit of running now! Whivh my previous self wouldnt have bwlieved
inspired by said chattergy also journalling during this slot if I manage to get out early enough. Truly I return refreshed and feeling so different. I notice my whole mood goes up and down between these escapes. I'm defo less able to cope in day jusr before.

Make it a set in stone routine with oh - he gets kids dresses and fed etc. Usually more mess to deal with on return and they haven't yet brushed teeth etc - but it's worth it

drchatterjee.com/

Ah someone beat me to it. He’s worth it(I have a bit of a crush)

About a month ago I came out of denial and accepted I was obese. I weighed over 16st. I'm not going to lie and say I'm now a size 8... But I'm going in the right direction. I'm pretty much at my first target of 15st. And the main thing that has made me feel better is my evening walk. It started off being 20 minutes. Now it's 50-60mins. Sometimes a bit longer. I either go when DH gets home from work, or after DDs are in bed. I'm lucky it's a safe, pretty walk, but it's the fresh air and exercise that helps. I'm doing 'proper' exercise too, but it's the walks that have made a big difference.

Also, when I'm out walking I can't drink wine and eat chocolate!

Totally agree with the Dr Chatterjee podcast.

Im youre age and i walk my dog for an hour every evening. The fresh air makes a huge difference. Ive also started going for a shirt run every other day. Literally around my block. Less than 20 mins. But that makes me feel much better.

Lots of fruit and veg. I dont eat meat anymore.

I go for a SHORT run, fully clothed. Just in case that wasnt clear . Oh to be able to
Edit posts.

to you op, things I've found help me is
1.drinking a glass of water first thing in the morning and having fruit

1. an egg instead of cereal
2. cutting bread right down
3. joe wicks pe with the kids (I didnt exercise either but this honestly changed my life. I was nearly crying the first few sessions and kept trying to give up but the feeling after is epic)
4. More water
5. Also less time on phone.

All of these were REALLY really (really really!) hard for me but have wakened me up and made me feel so much better. I turned 40 this year and was literally thinking this is what middle age feels like, I was tired and my joints were sore but since this I'm even back running about and playing football with the kids, which I hadn't done for years! Best of luck Op

JulesCobb I thought you meant to collect a shirt or something!! I was very intrigued!!

I take vitamins and supplements daily, these include a multivitamin, extra iron, vitamin d, biotin for hair, Ashwaganda for low level anxiety, COD liver oil.

I try and put some nice hair masque or serums in my hair once a week.

I make sure I floss, clean, and use mouth wash every night. Plus regular dental and hygienist visits.

I've recently started doing 20mins of Pilates a day and it's really helping me tone and strengthen and helping my horrific posture.

Take some me time everyday even if it's just half an hour

www.nhs.uk/live-well/eat-well/5-a-day-what-counts/

The Green Goddess on U Tube is a good way to start exercise
so you can build up gradually.
Apart from above advice re dental cleanse, hair, diet would also
suggest:
Pampering feet and making sure you have plenty of good fitting
shoes so your whole stature / walking agility is kept healthy as you age.
Good cleaning and moisturising of face and body skin
Work on your cognitive side too. The brain needs constant
stimulation to avoid later decline. Reading, puzzles, whatever

The best way I would say is to cut all sugar out of your diet. It's the biggest thing that makes me feel exhausted and sluggish.

And drink lots of water.

A walk every day will make a difference

Go out and pick some blackberries! Kiills two birds with one stone!