Steps to Better Physical Health for People with Mental Illness (and for all of us) — Advice and Resources

Updated in May 2017

General Strategy

• Identify one or two specific behavioral changes that you want to make and can incorporate in your life for the long term.
• Continue these behaviors, and identify and adopt one or two additional specific behavioral changes.
• Adopt these behavioral changes for several weeks — > success!

Choose goals that fit your individual circumstances and personality.

For example, choose physical activity that you will enjoy (e.g. walking with a friend or moving to music) and fits in your daily routine (e.g. walk up stairs instead of taking elevator or escalator).

Caution: Do not reward physical activity with food.

Make changes in your eating habits that you can sustain long-term.

Plan what you will eat.

• Healthy foods: vegetables, fruits, whole grains, low-fat dairy and meat, fish
• Unhealthy foods: high in sugars, fats or salt
• Smaller portion sizes — easier with foods that take time to chew and have low-calorie density, served ahead of time on small plate

To help you stick to your plan:

• Change your environment (e.g. no junk food in your home).
• Eat only at kitchen or dining room table, not in front of TV.
• Use a food diary to identify triggers for overeating and plan incompatible actions.
• If you slip up, don’t give up; just resume your original plan.

The following table lists local and Internet resources for physical activity, nutrition and weight control, smoking cessation, etc.

Additional information can be found on the NAMI website.