By Norma J. Goodwin, MD, Founder & President, Health Power
10 Tips to Reset Your Fitness Goals
Many of us gained weight during the year-end and New Year holiday seasons, using them as an excuse overdoing it – with food, drink and friends. Now those seasons are long gone, and it’s time to commit ourselves to restoring physical order.
Forget about all the pledges to ourselves we’ve made – and broken – about losing weight and living healthier. With the right goals and priorities, it’s actually possible to make your fitness plans stick. and by doing so, you will enjoy the rewards that come from knowing you’ve done something positive for yourself. So begin thinking and planning soon for your reset Fitness Goals.
Find an activity that you like, and just do it! Walking is one of the best physical activities of all, but there are plenty of others, including jogging, bike riding, dancing, swimming, gardening, even vacuuming and other home chores, walking up and down the stairs at home or sitting up and down in a chair 20 times. Anything that increases your demand for oxygen is considered aerobic exercise.
Below are some health and fitness tips to get you on your way to feeling your best.
Health & Fitness Tip #1: Set realistic goal to avoid overpowering yourself. Once you’ve achieved realistic physical (and nutritional) goals, move on to additional ones. Remember that you must also have and act on nutritional goals for weight loss and weight control.
Health & Fitness Tip #2: Get an early start each day. Exercise early in the morning – First Lady Michelle Obama works out at 5:30 every morning – and you don’t have to worry about it later in the day. Plus, it will give your metabolism a jump-start for the day ahead.
Health & Fitness Tip #3: find a buddy, or partner, (or two or three) to walk or work-our with. These work-out buddies or partners can supply the daily motivation you need
Health & Fitness Tip #4: Use pedometer to measure your walking (or jogging) progress.
Health & Fitness Tip #5: Exercise at least five days a week for 30 minutes a day. This is the minimum requirement for getting and staying in shape. If you don’t have that much time, break it into smaller segments during the course of the day, Like two 15 minute intervals, or three 10-minute intervals.
Health & Fitness Tip #6: Warm up before exercising. Remember, cold muscles and joints are easier to injure, so it’s important that you spend at least five minutes before you start gently stretching, bending and reaching to awaken the muscles and increase your breathing and heart rate.
Health & Fitness Tip #7: Don’t stay glued to the computer or TV screen, days, evenings, or nights. Get up every so often and walk around or do something else active to get your blood flowing and muscles working.
Health & Fitness Tip #8: When you’re out shopping, park further away than you normally would, forcing you to walk the extra distance to your destination. The same principle holds if you take the bus or subway: get off a few blocks before you stop and walk the rest of the way.
Health & Fitness Tip #9: Celebrate and reward your success? With each major fitness goal, or milestone, you reach, give yourself a well-deserved reward. It could be a new outfit, a short trip, an evening out with the family or a friend, or something else that would be special for you.
Health & Fitness Tip #10: Above all, get used to the idea that exercise doesn’t have to be work. It can be fun, especially when (a) you share it with others and (b) you’re working toward a goal.
Guess what? Taking the time to get and stay fit doesn’t require a big chunk of your day. Indeed, staying fit should be a routine part of your day. At the same time, it also helps your physical, mental and spiritual health.
Check Out the Health Power Tip Sheets for much more related information