It's mid-February and you started the year out strong, but have all of your resolutions already departed? Every year, the same two resolutions are shared amongst everyone – exercising and losing weight. Those who exercise regularly prior to New Year’s seem to stick with their same routine, while those who want to start to exercising come January 1st seem to have fallen off the wagon by February. February is month to be aware of your heart health, so I have provided you with some tips to help you stay on track as we enter into spring!
- Think: Why is your resolution not working? Do you want it bad enough? What’s your excuse? Is it a realistic resolution?
- Create SMART goals: Your goals should be specific, measurable, attainable, realistic, and timely. By using the SMART method you can are set for success.
- Exercise: The American Heart Association recommends at least 30 minutes of moderate intensity aerobic activity at least 5 days per week or 150 minutes. Another option is 25 minutes of vigorous intensity aerobic activity 3 days per week. The first excuse is not having enough time. Have you found yourself with 10 minutes to spare in the day? Do something to get your heart rate up! That something is better than nothing and can improve your quality of life.
- Diet: You can start by eating and drinking the necessary calories to maintain your weight. This is based on your age and physical activity. Be sure to not consume more calories you can burn off for that day. It is beneficial to eat a variety of nutritious foods from the all of the food groups. Your body requires specific nutrients to stay healthy. Limit the foods and beverages that are high in calories and low in nutrients, while also limiting your intake of saturated fat, trans fat, cholesterol, sodium, and added sugars. Be aware of your portion sizes and follow the American Heart Association’s recommendations.
- Control Your Stress: You can start by setting goals that are attainable. You could also try to positive self-talk or turning your negative thoughts into positive thoughts. Always look at the bright side of things. Other ways to cope with stress are relaxation and deep breathing exercises, engaging in physical activity, or doing something you enjoy.
- Motivation: Try and workout with a friend. You can hold each other accountable, as well as push each other through your workouts. It can also make it fun!
If you’re looking for help or motivation, reach out to your corporate wellness staff. Your overall wellness should be a priority, so what’s stopping you from getting back on track to make your heart happy and healthy?!