Q & A ASK DR CLARKE

New year, fresh start, but how can I stick to my 2020 New Year’s resolution?

Janine says: New Year’s resolutions are often about behaviour change. But not all resolutions are effective in building new habits, practices or actions. In fact, many lead to no change and are abandoned by February!

So, if your intention for 2020 is to change things up (or down), then there are some things to consider.

Avoid the “shoulds”. Many of us make the mistake of resolving to do something we feel we “should” or “must” do. But, rigid rules are not very motivating. Behaviour change is hard, so we really need our resolutions to be about things that are meaningful and important.

Be specific. Resolutions such as “exercise more” or “lose weight” sound simple, but are actually extremely complex, largely because they are too vague. Be specific and clearly specify the what, when, where and a realistic time frame. Make goals small and achievable.

Be kind/forgiving and go gently and kindly. We all make mistakes, and lapses are not always relapses. Give yourself the same chance you would give someone else you care about. ➤

Are you struggling to find

time to exercise? Turns out there are minor changes you can make to your everyday activities to incorporate high-intensity interval training (HIIT). This popular form of exercise involves short bursts of intense activity interspersed with low-intensity or rest periods. Research has also found HIIT can help individuals improve their BGLs and muscle mass. For those starting out, try 30 seconds of intense training, followed by 90 seconds of a slower pace or rest.

Some examples:

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Going for a steady-paced

run or swim: add a shortintense sprint/swim followed by a slow, steady jog/swim.

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Walking to work or school: add short periods of fast walking intermittently.

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Taking the escalator: take the stairs to start with. Once you’re actively taking the stairs, regularly adapt it as a form of HIIT, by adding intense stair climbing.

• Turn to page 124 to find out how you can add more incidental exercise to your everyday activities.

Always discuss with your healthcare team about how exercises may affect your BGLs before starting.