Falling in Love with Health Together

If you want to motivate those around you to be healthy, you need to show instead of tell. That’s according to Kathryn Werner, a psychiatry physician’s assistant with a degree in health promotion.

“The techniques people use to motivate others often have the opposite effect. Instead of being encouraging, they’re often perceived as critical and create a feeling of inadequacy or shame, which then decreases action,” warns Werner.

“One of the best ways to motivate others to be healthy is to make our own healthy behaviours—and the benefits of them—known,” she says, referring to research on mirror neurons (where people do specific actions based on what they see someone else do). “For example, eating healthier yourself and then being really energetic and happy is a great advertisement for healthy eating!”

Make food a family affair

When we get our friends or family engaged in their own healthy decisions, researchers say the beneficial results are longer lasting than if we tell them what to do, or if we simply do it for them. Plus, it’s a great way to be a healthy role model and can help you grow closer together in your relationships.

“Suggest to each other healthier food options or restaurants,” suggests registered dietitian and nutritionist Katie Tomaschko. “Grocery shopping and planning meals together is also a great way to encourage each other to make heart-healthy food decisions.”

For example, she recommends trying “Meatless Mondays” or another designated day of the week to opt for more plant-based foods. Multiple studies have shown that eating more plants doesn’t just boost your heart health, but can also lower your risks of numerous health concerns, including cancer and diabetes.

Even dedicated meat lovers can find the process of experimenting with cooking different plant-based proteins—such as seitan, tempeh, or even premade vegan “meat roasts”—a fun process.

“Play with different seasonings, spices, and condiments,” says Tomaschko. “Or, try different cooking methods, like using appliances such as an air fryer.”

Sweat together

Exercise is one of the most beneficial things you can do for your general wellness and longevity. It also improves all major markers of heart health, including blood pressure and cholesterol. For example, one study on older men found that just 20 minutes of exercise a day reduced the risks of heart problems by 52 percent.

Studies have found that exercise is an incredibly social activity. People who exercise with friends—or even with strangers in a group boot camp or class—push themselves harder and stick with their exercise routine longer.

Try these tricks to build motivation for yourself and your loved ones.

Get competitive and be accountable

“You can motivate each other by participating in friendly movement or step competitions on an app or through your smartwatch,” suggests Tomaschko. Choose a heart-healthy reward for the winner, such as getting a massage or splurging on premium workout gear.

Make it part of your routine

Turn movement into a ritual, such as going for a walk together each night after dinner. “Physical activity releases feel-good and stress-releasing neurotransmitters,” says Werner. (It’s well established that if it’s not dealt with, stress can contribute to heart disease.) “And by doing this together, you’re also strengthening your relationship,” adds Werner.

Think outside the gym

Your friend or loved one may find the gym intimidating, but heart-healthy movement doesn’t have to be on a treadmill. “Take advantage of the upcoming mild spring weather and plan for hikes or walks,” says Tomaschko. “Even taking the dog on a walk counts!”

Keep the wellness journey lighthearted

Whatever health goals you have for your friends and family, stay positive. “We often think of eliminating unhealthy behaviours, but one of the best ways to move toward health is to focus on increasing healthy behaviours,” notes Werner.

Making lifestyle changes can be stressful, and stress is bad for your heart. “Increasing fun is a good way to decrease stress,” suggests Werner. “Finding activities that you enjoy as a couple, and trying new things together, will both increase goodwill and decrease stress. Bonus points if these things—gardening together, dancing, etc.—have other health benefits!”