2009 New Year Health and Fitness Resolution Recommendations

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In my last blog titled “2009 New Year’s Resolutions”, I wrote that the problem with most good intended health and fitness resolutions are that they often become derailed within a few weeks.

Below are some helpful hints to guide you and keep you and your clients on a sustaining health and fitness track in 09

Getting Started

Ø      Regular exercise has been associated with more health benefits than anything else known to man. Studies show that it reduces the risk of some cancers, increases longevity, helps achieve and maintain weight loss, enhances mood, lowers blood pressure, and even improves arthritis. In short, exercise keeps you healthy and makes you look and feel better

Ø      Elderly or people with health problems should consult with their doctor before doing anything strenuous

Ø      Quit smoking – over-the-counter availability of nicotine replacement therapy now provides easier access to proven quit-smoking aids

Ø      Quit or curtail your alcohol intake. A happy hour-worthy margarita (six ounces) has around 350 calories. And an eight-ounce Long Island iced tea contains a whopping 600 calories

Ø      Choose an activity you enjoy that fits your lifestyle

Ø      Set realistic goals, and tailor your program to your own fitness level

Ø      Give your body a chance to adjust to your new routine

Ø      Stay positive even though you may not see immediate results

Ø      Don’t give up if you miss a day; just get back on track the next day

Ø      Find a partner for a little motivation and socialization

Ø      Build some rest days into your exercise schedule

Ø      Listen to your body. If you experience unusual symptoms (e.g., have difficulty breathing or experience faintness or prolonged weakness during or after exercise) consult your physician

Working Out

Ø      Experts recommend at least three 20 minute sessions of exercise per week. If you are trying to lose a significant amount of weight, 5 times a week may be what you need

Ø      Make exercise part of your daily routine. Ride a bike or exercise on a treadmill while you watch TV or listen to music

Ø      If you live in a climate with little or no snow and ice, consider taking a walk after dinner each night (but not too close to bedtime)

Ø      Take the stairs instead of the elevator

Ø      Park at the far end of a parking lot and walk to the office or the mall

Ø      If you ride the bus, get off a few blocks before your stop and walk the rest of the way

Ø      Get up from your desk during the day to stretch and walk around

Ø      Take a brisk walk when you get the urge to snack

Ø      Increase your pace when working in the house or yard

Ø      Mow your own lawn and rake your own leaves

Ø      Carry your own groceries

Ø      Play outside with your children or grandchildren – it doesn’t matter so much what – catch, hopscotch, or horseshoes – just keep moving

Ø      Visit the Error! Hyperlink reference not valid.www.fitness.gov website to view publications about how to design your own exercise regimen

Ø      If you work in an office building or live in an apartment complex, check to see if there is a workout room on the premises. You may be able to work out for free or at a discount

Ø      If you join a health club or gym secure a one week pass to see if this is the right facility for you

Ø      If you sign with a health club seek a month to month contract and ask the facility to waive the signing fee

Nutritional Counseling

Ø      Visit the federal government website – Federal Citizen Information Center for www.pueblo.gsa.gov/cfocus/cfweight02/focus.htm and read the section titled Consumer Focus: Combat Winter Weight Gain

Ø     Contact free local weight loss programs and center in your area for nutritional support and information

Ø     Go to www.fitness.gov for additional tips about exercise and weight control

Ø      If you are considering buying a device or product that “guarantees” weight loss with little or no effort, check with the Federal Trade Commission to see if it is really effective and safe

Make this year the year you make good on your health and fitness resolutions!

Michael Carter

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2 Responses

  1. Well, This is a very interesting topic… I will tell my friend and I’m so sure that they will like this.

  2. Hey, just curious about if you could have any further information so I can find a little more about it?

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