Don’t be a resolutioner (I’m not sure that this is even a word) A “Hit it and quit it” type of thing doesn’t work (in any sense of the word)… unless it’s an actual HIIT workout…then ok.
The good thing is change is possible at ANY age, but any meaningful change in your life involves a commitment.
Schedule a healthy lifestyle just like you would do for your hair, nails, and doctor appointments. You need to schedule it and this will help you commit to it. This includes planning your meals, snacks, and exercise.
You need to be consistent. It is the number one thing that you can do that allows you to reach your goal. Consistency pays off so don’t give up!
Recruit a friend or family member to take the journey with you. They can be your food prep partner, the person who shares a sweat fest with you at the gym or just someone to be accountable to.
Goals should be short-term goals “I want to run/walk a mile” to a long-term goal: “Run a 5k/10k next year”.
Journaling can be cathartic in many ways. It can let you see what you are eating and allow you to be accountable to yourself. You can also record your feelings and moods. You can also see which foods are causing bloating or gas.
Exercise is the fountain of youth. It helps lift your mood, fights depression, firms your body, lowers your risk of diabetes, high blood pressure, and some cancers. It helps with your movements and activities of daily living.
It is recommended that you exercise 150 minutes a week. There is a study that had two groups of exercisers one did 30 minutes straight and the other group did two 15 minute sessions. At the end of the study, both groups had the same level of fitness.
If you have been doing the treadmill for 3 months or 3 years you need to change it up! Your body adapts to exercise and you need try something new! Surprise your body with something new and it will kick-start your wellness goals.
Hugs & Health
Maryrose
references
1.Bhammar, DM, Angadi SS, Gaesser, GA. Effects of fractionized and continuous exercise on 24-hr ambulatory blood pressure. Med Sci Sports Exercise. 2012 Dec;44(12):2270-6.doi:10.1249/MSSob013e82663117.
2.Goto, K, Tanaka K, Ishii, N, Uchida S, Takamatsu,K. A single versus multiple bouts of moderate-intensity exercise for fat metabolism. Clinical Physiological Functioning Imaging. 2011 May;31(3):215-20 . doi: 10.1111/j.1475-097X.2010.01003.x. Epub 2011 Jan 10.
3.Quinn TJ, klooster JR, Kenefick RW. Two short, daily acitivty bouts vs. one long bout: are health and fitness improvements similar over twelve and twenty-four weeks? J Strength Cond Res. 2006 Feb:20(1):130-5
Maryrose & Thyme 