You’ve Made a Resolution To Workout, Now Make It A Healthy Habit.
Making a resolution to take better care of yourself is a positive start to anyone’s new year. However, resolving to work out can be difficult if your goals are unrealistic or you’re trying to do too much all at once.
This year is your year to be a better you, and we’re here to help you turn your resolve to stay more active into healthy habits with these five helpful tips:
- Be realistic with the goals you set.
- Plan ahead.
- Create the right environment.
- Document your progress.
- Most important, be kind to yourself!
Use These Tips To Create Healthy Habits!
Let’s take the resolution of working out and break it down into specific actions.
TIP 1: Be Realistic.
If you rarely (or never) go to the gym and you resolve to work out five times a week, you might be setting yourself up for failure. Realistically, ask yourself how often you can make it to the gym? Twice? Perfect. Starting slow is the key to forming lasting habits. Choose activities you enjoy. It will make working out that much easier.
Regular exercise is also the best prescription for healthy aging. However, according to Consumer Reports, fewer than 1 in 5 adults, age 65+, get the recommended amount of exercise. Good news, they go on to say, “even extremely short but intense bursts of exercise can offer cardiovascular benefits.”
According to the Mayo Clinic, adults should get at least 150 minutes of moderate aerobic activity per week, or 75 minutes of vigorous activity, or a combination of both. But even small amounts of physical activity are beneficial. Aim for 30 minutes a day, and if you can’t make it to the gym, opt to take the stairs, reduce your sitting time by taking a few 5-minute walks, or break up your workouts into mini-sessions. What’s most important is that you get up and move!
TIP 2: Plan Ahead.
Making a resolution takes planning. Create a program that works for you, one that keeps you motivated and on track. Even if you have already started exercising, there are some questions you might want to ask yourself to fine-tune your routine:
- What are your reasons for being active?
- Do you have short and long-term goals? What are they?
- What activities do you want to include? (Hint: Make sure you enjoy them.)
- Is there a best time of the day for you to exercise?
- Do you need a class or workout buddy, or do you prefer working alone? (Hint: The right exercise partner can significantly increase your chance of success.)
- What gear do you need to get started?
Once you have answered these questions, be sure to review and update your plan regularly. Remember, you’re working on making small changes that will become lifelong habits.
TIP 3: Create The Right Environment.
Whether you decide to work out at home or a gym, you’ll want a place that makes you feel safe and comfortable. Here are some fundamental tips for achieving the right environment:
- Invest in the right equipment or gym. Hint: You don’t need to spend a fortune. All you need is a good pair of walking shoes to get started.
- Avoid injuries. Make sure that you have adequate space in which to move.
- Draw the shades or turn on the lights! Light has a positive effect on alertness. Therefore, the more alert you are, the more energized you will be.
- Choose a time that works for you. If you go to the gym, you may want to avoid peak hours.
- Create a playlist for your workout or download an audiobook to help keep you going.
- Treat yourself to a new water bottle, yoga mat, or t-shirt. Visit BuzzFeed for 35 things that might make you want to workout.
TIP 4: Document Your Progress.
You’re 42% more likely to achieve your goals if you write them down, states The Leadership Guy, Peter Economy, at Inc.com.
Whether you put a checkmark on the calendar, keep a journal, or use an app, take a moment to record your workout. Doing so, helps you create your very own fitness history. Plus, using the information you gather is one of the simplest ways to improve your workouts and build a workout habit.
Check out PC Magazine’s The Best Fitness Apps for 2020 for more ways to help keep tack of your workouts.
TIP 5: Be Kind To Yourself!
You probably don’t want to reward yourself with a whole container of your favorite flavor of Ben & Jerry’s after every workout, but a healthy treat, like a smoothie, might be the perfect way to celebrate. If you workout with a friend, you may want to look at the time you spend together as another reward for working out.
Push your inner critic aside. You don’t have to be perfect all the time. Just strive to be better. Creating new habits doesn’t happen overnight or even in a few days. Everyone is different. According to a 2009 study published in the European Journal of Social Psychology, it can take 18 to 256 days to form a new habit. And, it takes on average, 66 days for that behavior to become automatic.
You may be sore and achy after your workouts. Why not treat yourself to the cooling formula of CANVIVA RELIEVE CBD Oil Roll-On Gel with Arnica and Aloe? Whether you’re running your first mile or training for your fifth marathon, don’t forget to use CANVIVA RESTORE CBD Oil with Tumeric and Ginger essential oils. It’s the perfect addition to your daily wellness regimen.