Keep the enthusiasm of your New Year’s resolutions all year long. Follow these helpful tips to keep motivated throughout the year to become a healthier you in 2015.
First, eat right! Make sure you eat plenty of fruits and vegetable in a variety of colors along with the appropriate amounts of carbohydrates and lean proteins for your body type and activity level. Most people stay committed to a healthy diet when they keep a food diary.
Second, exercise! It’s best to exercise 45 minutes a day, at a moderate level most days of the week. Your exercise routine should include cardio work, strength training, and stretching. It’s easier to exercise with a friend or partner and keeps you committed to a regular routine. Also, scheduling your exercise time on your daily calendar will prevent you from skipping your workouts because you are ‘too busy.’
Third, getting plenty of sleep! It is recommended to get a minimum of 7 hours of sleep per night. Your body needs sleep to rest and repair for the day ahead. It’s best to eliminate screen time (phones, computers, tablets, etc) for an hour prior to bed.
Fourth, drink plenty of water! Most health experts recommend 64 ounces of water per day. Water has many health benefits which includes: preventing muscle fatigue, controlling caloric intake, keeping the skin hydrated, suppressing the appetite, and maintaining normal kidney and bowel function.
Fifth, reduce stress and improve the mind and spirit! Too much stress can have a negative impact on the body such as high blood pressure, weight gain around the mid-section, irritability, sleeplessness, and weaker immune system leading to frequent colds and other illnesses. Many people find stress relief through meditation, yoga, tai chi, and other forms of contemplative exercise.
At the YMCA-Healthy Living Center, we can assist you with all of your health and wellness goals this year. We have wellness coaches that can help you set goals, perform fitness assessments, and inform you about appropriate classes to meet your fitness goals. We also have physical therapists on staff that can address any functional limitations or impairments that may be limiting you from regular exercise and will develop a specific exercise program to fit your needs. Please let us know how we can help you develop a healthier lifestyle in 2015.
Information provided by Morgan Hoover, DPT, Medical Program Director at the YMCA Healthy Living Center, 12493 University Avenue, Clive, (515) 645-3348