Each January brings a fresh start when we can set goals and intentions for the upcoming year. We often make promises to ourselves about losing weight or getting in shape, but sometimes it’s difficult to know where to start. Here are some tips to help you stay motivated and achieve your goals and succeed on your journey to a healthier you in 2019.
One of the biggest challenges to losing weight or getting in shape is getting and staying motivated and overcoming the challenges we face. We’ve stated our intentions to be healthier but how do we keep up the momentum past February?
Here are some tips to help get you started, keep you going and overcome obstacles along the way:
• Replace Sedentary Time. Use time usually set aside for watching TV or being on your phone with activity time. Instead of watching TV after dinner, try going for a short walk or putting on an exercise video instead.
• Schedule your Activity. Write it on your calendar or program it in your phone and treat it like an appointment. If you have a general plan to “work out today” it’s easy to put it off. By setting aside a specific time, you are more likely to follow through. Make sure to schedule your workout for times when you are energetic. If you are not a morning person and schedule a 6 a.m. workout, you are not likely to get up when the alarm goes off at 5:30.
• Do it Together. It’s harder to skip out on activities if you made a plan with someone else. By teaming up with a buddy, you’re able to keep each other accountable and you’ll have more fun. If you struggle to find time to work out without your kids, find activities you can do together like dancing, biking or going to the playground. You’ll get your activity in, spend quality time together and teach them the importance of being active.
• Start Slow. If you haven’t been active in a while and try to wake up tomorrow and run a marathon, you will likely feel discouraged if you aren’t able to finish. Start small with walking and work your way up to more difficult workouts. If 30 minutes of activity a day feels like too much at once, you can break it up into smaller sessions. Just make sure the shorter sessions are at least 10 minutes. You will be happy to see your progress as workouts get a little easier and you are able to move on to more difficult activities.
• It Should Be Fun! Don’t force yourself into an activity that you hate. If you find activities, locations and times you enjoy rather than suffering through activities you find boring, you are more likely to stick with it. Research and try different gyms, classes, YouTube videos and workouts until you find the ones that are the best fit for you.
These are just a few tips to help you become a healthier you. The most important thing is to keep going. After a while, your new routine will become your new lifestyle for 2019 and beyond!
Olivia Hipp is a Certified Athletic Trainer in the Rehabilitation Department at Fisher-Titus Medical Center. She specializes in preventing, recognizing, managing and rehabilitating injuries that result from physical activity. Olivia is a fitness proponent and assisted with the Couch to5K program last summer. For more information about Athletic Training services at Fisher-Titus, call 419-660-2700.