With the New Year comes new goals, new opportunities, and a fresh start. New Year’s Resolutions that involve fitness and health are often at the top of the list. Many set goals to start a new workout routine, lose weight, change their diet, and have a healthier lifestyle.
These resolutions are often broken within the first six weeks of the new year.
The idea is to make goals and resolutions that become a part of your life without it being too restrictive, difficult to maintain, or adding more stress. Make it simple and sustainable.
These are the top 4 things you can do to keep those fitness and health resolutions simple and sustainable:
1: Movement & Physical Activity
Gym memberships go up in the beginning of the year and for some, going to the gym is so beneficial and motivating. However, for many it’s just another thing to do; within a few weeks, the first thing to get cut out of your daily busy life schedule is the gym.
Instead of thinking ‘I need to go work out,’ try walking daily, or at least 4-5 days a week. A nice 20-minute brisk walk in the morning, at lunch time, or after work is a simple and sustainable practice. The benefits of walking are numerous. It builds cardiovascular fitness, helps reduce stress, and improves quality of sleep. Walking is a low-impact exercise, so it’s gentle on the joints and bones. It also can help reduce blood pressure. Walking is something most can do throughout their lifetime.
If walking isn’t your thing, try a bike ride, or go for a jog or run. Maybe try swimming or dancing. If you do belong to a gym, they have a variety of cardiovascular equipment you can use such as an elliptical or Stairmaster. You can also join a Zumba class. The key is to find what you enjoy–what is simple and sustainable for you and your lifestyle. You can even mix it up by alternating walk days with a bike ride or a swim, and maybe throw in a dance class.
Just remember all you need is that good, solid 20 minutes most days of the week! an extra bonus for your health is that if you get some outdoor time it can also boost your mental health, decrease stress, and give you that dose of Vitamin D, which is vital to our health.
2. Add more whole foods and quality foods to your diet. Cut out the excess.
Try adding in more fruits, vegetables, and whole grains into your diet. When you go grocery shopping or order your food online, get more quality foods. Cut out the snacks, desserts, and sugary drinks as much as possible. Get whole, nutrient-dense foods and foods that are less processed and have low or no sugar.
Cooking and eating at home more often, as well as packing lunches and snacks to take to work, school, etc. will make it easier and more likely for you to eat healthier. Keep those snacks and sugary drinks out of the home. Cut up vegetables and wash off the fruit to have it ready and prepared so that you grab that healthier choice instead of the chips, dessert, or that sugary bar. Drink more water. Add lemon or lime if you find water boring and reap the extra benefits. Making it simple with small changes to your diet can be something you can continue through life without it being too restrictive and benefiting your overall health.
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3: Strength Training
1-2 days a week is all you need to get the benefits from strength training. You can use your own body weight or resistance bands to improve your strength training. Other options include dumbbells and circuit machines, either at the gym or at home. The benefits of strength training can include overall increased strength, increased endurance, decreased body fat, decreased blood pressure, and improved bone strength. A simple routine for a full body workout includes 1-2 times per week with a day to rest in between. Start with one set of 10-12 reps if you’re just starting out, and progress into two sets once your body adjusts, typically after 4-5 weeks.
4: Prioritize Sleep
Getting enough sleep–and quality sleep–is so important to your overall health and to aid your fitness. It’s so important to focus on getting those 7-8 hours in each night. Sleep helps restore the body and can help to maintain a healthy weight, reduce stress, and improve your mood. Getting good sleep with keep you overall healthier and lead to fewer bouts of sickness.
Here are some simple and sustainable ways to improve your sleep:
Go to bed around the same time every night, and cut back on screen time an hour or two before bed by turning off the phone or computer. Cut back on caffeine (no more than 1-2 cups a day), and cut it out after 3 pm. Some individuals are more sensitive to the effects of caffeine and will have to stop caffeine intake by noon to get a good night’s sleep, or even cut it out altogether.
With the start of the New Year and the new year resolutions being made, keeping the resolutions simple is the key to sustainability. The goal is to make changes to your fitness and health not only in 2023 but for a lifetime–making for a healthier and happier you!
MICHELL TICKNER
Michelle resides in the beautiful city of Temecula located in Southern California where she is founder and business owner of Fitness by Michelle. Michelle has a Bachelor’s Degree in Education, is an ACE Certified Personal Trainer, a YogaFit 1 Certified Yoga Instructor, and is Certified in Structural Integrated Fitness Training. With over 25 years of being in the Fitness Industry, Michelle brings her passion, knowledge and experience to making health and fitness a lifestyle that is attainable and promotes health and happiness.
Michelle is a mother of two and a soon to be grandma. Time is precious and limited, being a single mom really helped her to relate to the issues so many have with finding time for themselves while balancing family and work. Inspiring others to do this without it being expensive or time consuming is her passion.
In living the lifestyle she promotes you can find Michelle walking or doing yoga on the beach, strength training, hiking or biking on trails. She also enjoys traveling, fashion and spending time with family as much as possible while living the Southern California lifestyle.
