Upping your fitness game
Five fitness resolutions that are easy to keep and will help you stay healthy in 2020
It has been 12 months since you last vowed to get in the best shape of your life.
If you’re one of the few who ran their first marathon, completed that first set of unassisted pullups, put together 20 consecutive pushups or travelled to and from the office all summer by bike, then congrats, you’ve done what very few Canadians end up doing — making good on their annual New Year’s pledge to exercise regularly.
If you’re part of that other group of Canadians who were unsuccessful in realizing their promise to up their exercise game, maybe the fault wasn’t in your lack of execution but in the type of resolutions made.
When it comes to forming an exercise habit, you have to walk before you can run. Which means setting yourself up for success with small but impactful strategies to get moving. To get you started, here are five doable resolutions that are stepping stones to bigger, sweatier accomplishments.
RESOLVE TO BE CONSISTENT
Doing a little bit everyday is a better strategy than trying to play catch-up for ambitious workouts that never happen. Ten, 20, 30 or 40 minutes of exercise have incredible value, so don’t downplay the effectiveness of short workouts that elevate your heart rate and put a little sweat on your brow.
Being flexible in how and where you exercise is another tip toward greater consistency — especially if your daily schedule is subject to change or can get packed with commitments quicker than it takes to pull on your exercise gear. On days when exercise seems out of reach, lace up a pair of running shoes and jog up and down the stairs for a few minutes. Or head outside for a 15- to 20-minute speed walk. The idea is to make exercise as much a part of your daily routine as your commute.
RESOLVE TO GET UP AND OUT OF THAT CHAIR
In most workplaces, sitting in front of a screen is the norm. But it’s exactly that type of sedentary culture that has systematically increased waistlines around the world.use a timer as a reminder to get up and move every hour. Walk down the hall to speak to a colleague, refill your water bottle or stroll around the office and stretch your legs. The body is meant to move, which is why it starts to protest if the number of hours spent sedentary per day extends into the double digits — which isn’t hard to do considering the amount of time spent sitting during the daily commute, at the office and in front of the television. Movement of any type puts to good use all the body’s biggest muscles, which are far too powerful and important to be left idle.
RESOLVE TO FIND A WORKOUT BUDDY
If you’re finding it tough to follow through on your workout goals, guaranteed there’s a friend or co-worker who shares the same difficulty in execution. Ask around and see if anyone is looking for an exercise buddy and make a pact to cajole, push and encourage each other to get a workout in, even when the other doesn’t feel like it. It won’t be long before you come to appreciate having someone who challenges you when you’re low on energy, listens when you need to blow off steam and shares a chuckle when it has been a while between belly laughs — all wonderful motivators to putting on your exercise clothes and working out together.
RESOLVE TO CHALLENGE YOURSELF
Sure, a moderate intensity workout delivers the type of health benefits for which exercise is lauded, but researchers are discovering that repeated bouts of high-intensity exercise as short as 10-15 seconds can further boost health and fitness benefits. But beyond the physiological, there are also psychological advantages to venturing — even briefly — into that uncomfortable zone. Studies on adherence note that exercisers feel a greater sense of accomplishment and satisfaction when they feel challenged. Too easy a workout quickly becomes boring. Whereas a tough workout demands concentration and determination, which when finished results in a sense of accomplishment strong enough to make you want to do it all again the next day.
RESOLVE TO ALWAYS HAVE A WORKOUT AT THE READY
If time is short, don’t waste a minute figuring out how you’re going to work up a sweat. Have a few workout routines ready to go at all times so you can get right to it when the opportunity presents itself. Or download an app like the 7 Minute Workout or Nike Training Club and choose the workout that best suits your schedule. And remember, not all workouts have to look and feel the same, so if it’s more of a yoga day than a HIIT day, so be it.
The same “always be at the ready” principle also applies to your workout gear. Have a full kit tucked away somewhere in your office so you don’t need to fuss when you’ve got a few minutes to steal away. While you’re at it, find a spot for a yoga mat so if all else fails, a few sun salutations will get the blood flowing and the heart pumping.