“IF YOU’RE TIRED OF STARTING AGAIN, STOP QUITTING.”
It is 2020, let’s make this decade different! From the Centers for Disease Control and Prevention (CDC) they have identified 5 MAJOR goals, if you need help making 2020 your year here are some suggestions:
- Increasing physical activity
- Decreasing television viewing
- Increasing the consumption of fruits and vegetables
- Decreasing the consumption of sugar-sweetened beverages
- Decreasing the consumption of highly energy dense foods
DON’T FREAK OUT! Start Small and Keep it simple! Here are some of our ideas to get the ball rolling here in the Bay City area!
- Start small, work on 5-10 minute walks for a week, then try for twice to three times a day. Then you might try for 20-30 min walks. The idea is gradually grow the time and or distance, but focus on moving for periods of time, distance and speed will improve as your consistency remains.
- Take advantage of the good weather when we have it, but don’t use bad weather as an excuse, you can find places indoors!
- Local gyms (with classes to help get you started in you need!)
- Dow YMCA
- Crossfit Bay City
- Iron Gorilla Gym
- Old Town Gym
- Planet Fitness
- Seung-ni Fit Club
- Set a goal for spring/summer (5k or something to train for)
Follow these thought-provoking topics if you want to really follow through all the way to Christmas this year!
Determine Your Readiness
Make sure you’re both physically and mentally ready to start an exercise program. Tell your doctor you want to begin a fitness regimen and you want to make sure you’re healthy enough to start. Once you have been physically cleared to proceed, consider your mental readiness. How likely are you to stick with an exercise program once you begin? While there are many factors to consider, three are most significant.
You are more likely to succeed if you:
- Have confidence in your exercise ability.
- Receive encouragement and support from those closest to you.
- Participate in an enjoyable form of exercise.
- Create a Plan
- Before you start your exercise program, answer three questions. First, when will you exercise? Identify three days and times that are convenient for you and stick with those days so you are working out at the same time each week. Second, what type of exercise will you do? The best type of exercise is one you enjoy. Don’t worry about what everyone else is doing; pick an exercise that works for you. Choose from activities such as walking, cycling, running, swimming, weightlifting, skating, dancing, golf, handball, tennis and basketball. Third, how much time will you spend exercising? Start with as little as 10 minutes per session and slowly build up to at least 30 minutes per workout.
- Bring a Friend
- You may know someone who resolved to start exercising in the New Year. Begin your fitness journey together. It will increase your chances for success and you’ll have more fun. For this to work, you have to find an exercise that both of you enjoy. This might be a challenge, but it’s worth it since an exercise partner provides you with a support system, a positive social experience and inspiration. There will be times when you don’t feel like working out and a partner can be just the motivation you need to get going.
- Take It Easy
- You didn’t think this would be one did ya?!
- Think of your resolution as a lifelong commitment to a healthier lifestyle. You are much more likely to be successful if you take it easy at the beginning. For instance, you may see people exercising at a very high intensity, but you should start with low-to-moderate intensity workouts. You may know people who train six days a week, but it’s fine to start with three. You may see people engage in a diverse array of physical activities, but a 15-minute walk three days a week is a great place to begin.
- Refer back up to bullet #1
- Be Realistic
- One of the biggest problems with New Year’s resolutions is they can be extremely impractical. Setting goals is a great idea, but make sure they are realistic and feasible. For example, a goal to lose 12 lbs by Easter is both reasonable and achievable. So is a goal to complete a 5K run by tax day. Conversely, a goal to complete a marathon by that date is unrealistic and potentially unsafe for newbie runners. Think of it as if you were building a house. Start slow (i.e., low intensity and duration), develop a solid foundation of fitness and then build upon that foundation as your fitness improves.
Guide To Success from www.HealthyPeople.gov