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When it comes to fitness, doing something is better than doing nothing.
More than that, taking small steps may be the only way to make changes that can last a lifetime, local experts say.
"The journey of a thousand miles begins with one small step," Chris Eisenbarth, professor of health promotion and human performance at Weber State University, wrote in an e-mail.
"Start low and go slow is a good motto to adhere to with any behavior change ... people who try to make too drastic of a change too soon seldom adhere to a new behavior. So, find one area in which to make an improvement and start low and go slow."
Charlotte Scott, registered dietitian with McKay-Dee Hospital, said the baby-steps approach is a good one for those who aren't ready for bigger changes.
Scott says if your fitness plan is "rigid, unrealistic or more than you are ready for," it won't work.
"Everyone has different points on willingness. If you can't commit to a more structured approach, then doing something is better than doing nothing," she said.
And Katie Wewer, registered dietitian with Ogden Regional Medical Center, said it is important to take small steps when it comes to diet.
"Making small changes is one of the best things to do," she said. "You can't revamp your diet overnight and expect to maintain it. Simple, easy changes, one, two or at the most three at a time, is best. Work on those changes to make them a part of your lifestyle and habits. Keep and master that change and then add another habit."
But baby steps won't work forever, warns Utah State University employee wellness specialist Dayna Barrett.
'It's a good place to start. Every little bit helps, but you can't use that forever," she said. "You have to tax the body more than it is used to to get improvement."
Local experts recommend the following ideas as starting places for improved health:
SBlt Eat more fruits and vegetables. Scott and registered dietitian Julie Hansen, an adjunct professor of nutrition at Weber State, say a good starting place is to increase fruits and vegetables.
"If I had to recommend one baby step, it would be adding more fruits and vegetables," Scott said. "If the No. 1 vegetable in America is the french fry, that's pretty sad. We need to boost fruits and vegetables, whether it's fresh, frozen or canned."
Hansen recommends making this step a game, where you don't allow yourself any treats until you have had five servings of fruits and vegetables.
"This will help you cut back on junk," Hansen said. "Fruits and vegetables have lower calories and are more nutritious."
SBlt Exercise 30 minutes a day. Rod Hansen, associate professor of nutrition at Weber State, said a good first step is to exercise 30 minutes a day, because that amount has been shown to reduce the risk of disease and have a positive impact on health. He said the 30 minutes can be broken into three 10-minute sessions throughout the day.
Eisenbarth said some people may need to start smaller than 10 minutes.
"If people have not been exercising, they should not jump into a four-day-a-week workout regimen, but rather they should make the decision first to always take the stairs, rather than the elevator, and to walk the extra steps rather than look for the closest parking spot," Eisenbarth wrote in his e-mail. "Once these small steps have been achieved, then the next step is to begin walking a few days a week, and so on and so forth."
Julie Hansen said exercising will naturally become a priority if you make an investment in something that requires you to move.
"Set a goal, something to train for like a 5K, get a dog that needs to be walked or sign up for a class that you pay for. You need structure. Everything else in life has structure. If you say you're going to fit it in, it never gets fit in," she said.
SBlt Drink water. Wewer said one of the easiest and best changes to make is to substitute water for sugary beverages. She said the calories in soda, juice and other beverages add up -- and recommends drinking only water and skim milk.
SBlt Set yourself up for success. Julie Hansen said it is also important to create an environment that leads to success. She suggests analyzing your diet at the Web site www.mypyramid.gov to see where changes are needed, and then make a plan to address those changes.
"Look at your environment," she said. "Make good food visible and make high-calorie, high-fat food less available. Create a support system for change. If you have friends who always go out and eat and that is your social reality, you may need to find different things to do."
