Get Fitter and Healthier in 2015
Sitting for more than six hours a day increases mortality risk regardless of your level of physical activity. And for chronic sitters who never exercise, the risk of mortality increases even more. Starting January 1 reduce your sitting time by at least 60 minutes a day. Set a reminder on your phone to get up out of your chair every hour and stretch. Do the same at home. Get up from the couch between TV shows or every time your favorite sports team puts points on the board.
If you’re a weekend warrior or one of those exercisers who works out like crazy for several days in a row and then ignores the gym for days or weeks, it’s time to make exercise a regular part of your routine. Resolve to leave no more than two or three days between training sessions.
Obtaining that kind of exercise regularity is a major milestone, and not just in terms of your overall health. It will also reduce your risk of injury, enhance weight management and create a workout schedule that is habit-forming.
Sign Up for a Charity Run/Walk/Bike
Whether you run for the heart, cycle to conquer cancer or walk to fight hunger, the idea is that you’re doing more than just exercising for your own health – you’re also improving the health or lifestyle of someone else. And if that’s not motivation enough to get moving, I don’t know what is. So choose a charity, raise some money and start training.
Track Your Progress
Charting your progress, your workouts, your distance and/or time keeps you engaged in every workout. Use a watch, a notebook, a cool fitness app or a calendar to record your workout stats, which can be as simple as the number of minutes you spent working up a sweat, the number of pounds you lifted at the gym or the number of calories you burned while on the run. For an extra motivational boost, post your workout stats where everyone can see them like facebook, instagram, twitter, etc.
What do the hard-core runner and the dedicated couch potato have in common? They both lose muscle mass as they age. Yup, the slow loss of lean muscle affects everyone who doesn't spend time doing some kind of muscular conditioning. That means lifting weights, using exercise bands or lifting and lowering your own body weight.
Start by incorporating one strength training session into your weekly workout schedule, with the idea of boosting that commitment to twice a week in a month and eventually three times a week. Not only will you look better, you’ll perform the tasks of everyday life with greater ease, decrease your risk of injury and delay age-related functional decline.
Change is Good
Stop doing the same thing day in and day out. Not only does repetition breed boredom, it can lead to overuse injuries and muscular imbalances that hamper performance. Starting in January, add or change one element of your exercise routine every month. If change isn’t your friend, begin with subtle adjustments like altering your running route (even if it’s as simple as doing the same route backwards) or the order in which you hit the weights. If you’re the adventurous type, experiment with something totally different. Take a yoga, Zumba or spin class, trade your running shoes once a week for a bike or swimming trunk, or change your workout time from morning to noon or from evening to dawn. Variety is the spice of life, so go ahead and embrace change.
Try Working With a Personal Trainer
Studies show the fitter your are the longer you live. At New York Fitness Professionals we offer training programs to improve your level of fitness and health. We are conveniently located in downtown New Rochelle. If you are in Westchester County come check us out. 175 Memorial Highway - LL1, New Rochelle, NY 10801