Did you misplace your New Years exercise resolutions?
If you started a new exercise regime at the beginning of the year, and seem to have “lost” it in February, not to worry. Every little thing’s going to be alright.
Taking any step toward improving your physical activity is a good goal, especially If you’re doing it for the right reasons – to improve overall health and feel better.
Sometimes it’s just about finding the right fitness plan, one that works for you.
Here are a few things that may help if you answered YES to the question: Did you misplace your new years exercise resolutions? This is based on over 30 years of teaching people about getting healthy.
1. Pace Yourself-life is not a marathon
Consider exercising frequently but also “slow and easy” at first. It takes time and there are no clocks to look at when it comes to making healthy choices.
2. Don’t Expect Too Much Too Fast
- Don’t rush into anything.
Even if you start being more active 15-20 minutes at a time, it gets the process going. It actually sends a signal to your body, especially to your heart, and makes it feel good.
Gradually, you can add more time or more types of movement/activity to increase the intensity.
- If you make the time to exercise every day or every other day, it will become routine.
Think about “when do I exercise?” instead of “do I exercise?”
You know that the health benefits connected to exercise are numerous. It’s why you started in the first place.
Although most research has focused on aerobic exercise in the past, such as brisk walking, jogging, uphill walking, bicycling and swimming, those aren’t the only activities that help with weight loss.
- Multiple scientific studies have shown that even mild or modest weight loss, when achieved through exercise, is good.
The winning ticket is careful attention to diet along with whatever physical activity you’re able to do. It’s not just one or the other.
- We know that physical activity can improve your heart, bone, and vascular health.
It’s been shown to reduce the incidence of diabetes, reduce the risk of certain cancers, reduce stress. and improve brain health.
- Research has also steadily shown a connection between exercise and a reduced risk of premature death.
The National Institutes of Health Common Fund has launched a major partnership to study the **molecular changes that occur during and after exercise.
**These are the processes by which cellular molecules such as DNA, RNA, and Proteins change across generations.
Multiple research institutions across the country are participating in the research over the next few years.
3. Don’t Go Overboard On Spending For Exercise Plans And Gear
Physical activity does not have to be expensive.
- You can skip buying a pricey piece of home exercise equipment that you may end up abandoning.
Instead, consider joining an affordable gym that offers a variety of cardiovascular and weight machines.
- But skip the lengthy contracts if they’re offered. You don’t want to have to pay long-term costs if you decide a gym is not a good fit for you.
Consider the local YMCA/YWCA or community centers also…they offer very low priced classes across the U.S.
- If a gym is not your thing, start a plan all by yourself or with a friend by walking.
(See the link at the end of this article for walking recommendations from my ©Fit For Heart Life Program).
Walking is an easy way to start exercising and convenient to work into your schedule.
The good news is that research has shown that people who stick to walking routines don’t stop exercising as frequently as with other types of exercise.
But again, you don’t need to go shopping for expensive “exercise clothes.” The only thing you’ll need to invest in is a good pair of athletic shoes for support and your safety.
Keep the focus on your health.
4. Mix It Up!
- Resistance training, using weights or resistance bands, improves muscle strength and contributes to lean body mass, which is important as we grow older.
- Interval training or modified interval training is good for increasing cardiovascular fitness and can be adjusted in many ways to your individual capacity, fitness level and needs.
Resistance exercises are performed in short bursts – sometimes as short as a minute – which doesn’t make the intense effort feel difficult, while still providing a significant amount of cardiovascular effort over time.
5. Don’t Go It Alone
- Group exercise helps with motivation.
Consider an exercise buddy, or trying some small fitness classes at the gym or a community center.
Some universities even allow you to take part in free research exercise studies. These are great because you’re monitored every step of the way, guaranteeing you won’t suffer injuries or work beyond your physical limits.
- You can also be part of a team such as the American Heart Association Heart Walks or the Avon Breast Cancer Walks and make a social impact for good causes while getting your exercise. These are very social and everyone has lots of fun.
- Likewise, group hikes or bike rides turn fitness into a social outing.
Be creative. If you prefer to work out alone (as I do), that’s fine, just get it done. Make it a part of your daily (if possible) routine, or choose 3 days of the week if that’s all the time you have.
Did you misplace your New Years exercise resolutions?
P.S. If you need help getting started, re-started or are looking for guidance on what type of exercise will work best for you, send me a note by using the Get In Touch Link at the top of the page. It’s private, comes directly to me and I will be happy to assist you. There is never a fee.