Health and fitness New Years resolutions and how to stick to them!
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Is your New Year’s resolution to start going to the gym or get fit? This is pretty common, but often people find it hard to stick too. Follow our tips and exercise your way to a healthier version of yourself in 2019!
1. Set some goals
Realistic and attainable goals are the best way to stay on track. Instead of ‘I want to go to the gym everyday’ or ‘I want to get fit’, try something that you can track. For example, setting a goal of doing 10 consecutive push ups, or running 1km will keep you motivated to achieve that goal. Then, once achieved, you can set a new, higher goal.
SMART goals are a good way to set an attainable goal.
Specific: When setting your goal or resolution, it’s important to be specific about what you want to accomplish. Consider what your goal involves and how you will achieve it.
Measurable: Making sure you can measure your goal makes it more attainable. How will you measure and track your goal?
Achievable: Think about what your goal is and if it is achievable. The point of a goal is motivation, and make sure you have the skills and tools that are needed.
Realistic: Ensure your goal is realistic – setting goals that are unrealistic will only lead to disappointment, so having a realistic goal will ensure you stay on track.
Timed: Consider how long the goal will take to achieve and then set a target date to achieve it by.
2. See a professional
It’s important to seek professional advice before starting a new exercise regime or program, particularly if you have pre-existing medical conditions. It can also be helpful to get any niggling injuries checked by a physiotherapist before engaging in new activities. Try seeing an exercise physiologist if you need a starting point! Find out about our services here.
3. Check your form
You don’t want to be performing exercises with incorrect form. The only thing this will do is increase your risk of injury.
See a strength coach, physio or personal trainer to ensure you are performing exercises with correct form which will allow for optimum training.
4. Start small
Don’t push yourself too hard to start with. Instead of trying to go to the gym every day for the first week and burning yourself out, try starting with 2 or 3 sessions a week and build from there. To avoid injury, it is important to only increase your load by small amounts each week (no more than 10%).
Make sure you pick a goal that is suitable to your fitness level and lifestyle. Remember, everyone is different.
Fitness New Year’s Resolution ideas
1. Run 1km
2. Try a Pilates or yoga class
3. Do 10 consecutive push ups
4. Exercise 3 times per week
5. Exercise 30 minutes a day
Is your New Year’s to eat healthier and improve your diet? This is another common resolution and sticking to it can be hard. Starting with small steps will help you maintain a healthier routine.
1. Drink more water
Staying hydrated is one of the most important aspects of health. Try to start drinking from the moment you wake up in the morning and keep a water bottle at your desk or with you throughout the day so that you have a visual reminder to drink.
2. Try not to skip breakfast
You have probably heard that breakfast is a very important aspect of the day. Eating a nutritious brekkie in the morning will help you start the day on the right foot, making sure you are fuelled for the day ahead!
3. Try for 5!
9 in 10 Aussies don’t eat the recommended 5 serves of vegetables a day. Vegetables are one of the 5 core food groups and regular consumption has been strongly linked to the prevention of chronic disease such as heart disease, stroke and certain types of cancer. Vegetables are highly versatile foods that are great sources of fibre, vitamins, minerals and antioxidants. As they are high in nutrients and low in energy they are great to bulk meals up with and are beneficial to either losing or maintaining weight while keeping you full. So, trying to eat more vegetables each day is a huge step in the right direction!
4. See a Dietitian
An accredited practicing dietitian can give you personalised advice for your lifestyle and help you on the road to a healthier diet. Book an appointment with one of our friendly dietitians here.
Here’s some ideas for nutrition New Year’s Resolutions!
1. Eat an extra serve of veggies everyday
2. Pack your lunch instead of buying takeout
3. Think before you eat – don’t just eat because you are bored.
With services spanning across Physiotherapy, Dietetics, Podiatry, Exercise Physiology and Remedial Massage, we can help you feel well, move well and perform well in 2019. Book an appointment by calling (02) 4356 2588 or book online via the button below!
Helping the Central Coast Feel Well, Move Well and Perform Well!