Staying with Those New Year's Resolutions in 2017
Did you make a resolution to be healthier in 2017? If so, this is about the time of year when people are often beginning to give up on it - but wait! Don't give up yet. Here are a few tips to get your started or to assist you in staying on track with your new year’s resolution. Remember it is never too late to begin making small, healthy changes! Try these easy exercise and nutrition tips that will bring BIG results!
Want to increase your cardiovascular fitness? For health the CDC recommends:
2 hours 30 minutes of moderate activity such as cycling, brisk walking, or swimming or 1 hour and 15 minutes of vigorous activity such as jogging, running, cycling or swimming.
Structure a plan: For cardiovascular fitness follow the FITT principle. Frequency: How often will you exercise? Intensity: How hard/what type of effort will you use during exercise? Time: What will be the duration of each session? Type: What type of exercise will you perform? An example would be:
F: 5 days per week
I: alternating the 5 days between a light, moderate effort 55-65% and vigorous 75-85%
T: 40 minutes
Want to build more lean muscle mass? Add strength training to your routine or effectively follow your physical therapy routine? Set aside a specific time each day dedicated to strength exercise. Can you wake up 15-30 minutes early to get it in? You bet!
15-30 minutes 3-5 days/week is typically recommended for strength training. Perform 5-8 exercises alternating body parts: legs, hips, back, abdomen, chest, shoulders, and arms. Stay tuned, in our next blog we will outline safe exercises that can be performed to target the main muscle groups.
Want to walk or run a local 5K race this spring? If a medical professional gives you the green light you want to find a safe and effective plan. A quality plan should start easy and progress to slightly above 3 miles (the race distance) in the closing weeks. The plan may also incorporate some light speed work or hill work. These types of runs should always be spaced with a day off or a light workout. A 5k is great distance to do with friends or family! If you find a plan and have questions email Morgan at the address below.
Want to eat more vegetables? Commit to eating certain fruits and vegetables at the same time of day everyday of the week. For example, plan to eat an apple at 3pm every day. Always pack 8 baby carrots in your lunch bag and eat them each day. It will take 2-3 weeks for this to become a natural habit.
Want to eat less junk? Gradually replace less healthy food with more nutritious choices. Let the carrots replace your potato chips, and the apple can substitute for your afternoon chocolate fix. If you normally eat three slices of pizza, replace one slice with a side salad with light dressing.
Want a more balanced diet? Include at least three food groups at each meal and two food groups with each snack. If you already eat whole grain cereal with milk for breakfast add some berries or put a banana on the side to balance out the meal. If your afternoon apple leaves you a little hungry, add a cheese stick or 1-2 tablespoons of peanut butter for a perfect balance of carbs, fat and protein.
Want to eat less sugar? Decrease both obvious and hidden sugars in your diet by gradually working through this list.
- Choose cereals and yogurts with less than 10 grams of sugar per serving.
- Compare canned soups, pasta sauces, salad dressings, and condiments to find the brands with the lowest amounts of sugar.
- Drink your coffee with half and half instead of sweetened creamers.
- Buy smaller sizes of sugar-sweetened beverages and decide to not refill. Eventually, it is best to avoid these types of beverages altogether.
Nutrition tips provided by: Niki Kubiak RD, CSSD, LMNT
Registered Dietation anad the Director of Nutrition and Health at Infinite Sports World. For more information about Niki:
Exercise tips provided by: Morgan Chaffin, MS
Triathlon, Running, and Swim Coach
Lecturer in the Health, Physical Education and Recreation Department at the University of Nebraska at Omaha