Let’s face it - New Year’s resolutions don’t have a great track record of success. If you’re like most people, you’ve probably had the experience of setting lofty goals on January 1st, only to fall right back into the same old habits by February (or sooner).
It’s time to ditch that approach. This year, you can jumpstart your fitness resolutions and get fit for the new year before, on, or after January 1st. All it takes is a commitment to building healthy fitness habits into your daily routine, and you’ll be well on your way to reaching your fitness goals.
If your goal is to lose weight, exercise can be an important part of the process. But exercise isn’t just for dropping pounds. It’s also for building endurance, improving your heart health, boosting your energy, and much more. Experts recommend getting at least 150 minutes of moderate exercise like walking, jogging, or bike-riding every week. That’s 30 minutes on most days. Want to see results faster? If you amp up the intensity, you can get the same benefits in a shorter amount of time.
Our bodies need a wide variety of vitamins, minerals, and protein in order to lose weight, get strong, and stay healthy. If your diet leaves something to be desired, start by making consistent small changes over time. One easy way to shift your eating habits toward healthier choices is to aim for at least one or two fruits or vegetables at each meal (even breakfast!).
Pounding it out on the treadmill is great for burning calories and building cardio endurance, but if you want all the benefits of fitness, you’ll want to add strength training to the mix. Strength training builds muscle (which burns more calories than fat - yay!), giving you that lean, toned look. But just as importantly, it helps strengthen your bones, improves functional fitness (such as balance and body mechanics), and can help ease symptoms in some chronic illnesses. Aim to work out each major muscle group (chest, back, arms, shoulders, core, legs) at least twice per week.
Believe it or not, adequate rest is just as important for your body’s health as exercise and nutrition. Getting enough sleep will improve your immune system, improve heart health, reduce stress, and lower blood pressure. It also ensures that you get the greatest benefit when you work out.
You’ve heard this one before, but how many of us actually practice it? Take the stairs. Park farther away from the building. Take a walk during phone calls. Do some yoga at your desk. All of these are ways to build movement into your day and lower the risks of a sedentary lifestyle, which include higher incidences of diabetes, high blood pressure, osteoporosis, and depression. You don’t have to do it all right away. Just pick one thing to add to your daily routine. Soon, you won’t even think about it, and you’ll still be getting all the benefits of increased activity.
The truth is that there is no one eating plan that is best for everyone. Your body, health needs, weight loss and fitness goals, and other factors will determine which plan is right for you. The most important thing is that you are eating healthy, nutritious food with intention. It’s the best way to support your exercise and fitness goals and keep the weight off long-term.
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