The number one new year’s resolution all around the world is to lose weight or be healthier. When was the last time that you actually made the effort to exercise regularly ? Losing weight requires 2 main changes: firstly to eat a balanced, healthy diet, and secondly, to exercise every single day. In today’s society, we are told to exercise more and eat better – yet we live in a world where the majority of us sit instead of stand, drive instead of walk, and watch sport instead of participating in it. We generally don’t exert ourselves unless we must.
More than half of Australia’s population live sedentary lifestyles. Sedentary lifestyles double the risk of cardiovascular disease, obesity and diabetes. They also increase the risk of colon cancer, hypertension plus lipid disorders (1).
So how much exercise should we be doing each week? Physical Activity Australia states that adults should be performing between 150 and 300 minutes of moderate exercise, or 75 minutes of vigorous exercise per week. Resistance based exercises should be performed twice per week (2). This works out to be between 30 and 60 minutes of exercise, five times a week.
I want you to take some time to assess your exercise habits during the previous year. Can you honestly say that you put a plan in place to exercise regularly? I want to encourage you to make this new year the healthiest year ever.
Here are my 5 tips to get you moving:
1. Exercise with a friend:
Exercising with friends provides both motivation and accountability. Grab a friend and go for a walk today.
2. Set yourself a SMART goal:
A SMART goal is Specific, Measurable, Attainable, Relevant and Time-based. Ensuring that your goal fits these criteria will set you on the path to achieving the goal. We like to call them new year’s resolutions. It doesn’t matter what they’re called. Just set them and go out and achieve them.
3. Try something different:
Variety in exercise is crucial towards achieving physiological adaptations and keeping exercise enjoyable. You wouldn’t eat the same meal everyday for 12 weeks, so why perform the same exercise day after day? Try something different: go for hike through the bush, walk a different route, or jump in the pool instead of going for a run.
4. Set yourself a 3 month goal:
It takes 90 days to make a sustainable behavioural change. Life gets busy, work can be tiring at times, and there is always more housework to do. Having an accountability partner is invaluable. They can help to keep you on track, motivate and support you towards achieving your goals. At Optimum we pride ourselves on keeping our valued clients accountable, with regular appointments and communication to ensure you achieve those results.
5. Seek help. We all need it at times:
Whether you are a regular client, or haven’t booked in to see your Optimum Exercise Physiologist in some time, give us call. We are happy to discuss safe and appropriate exercise, which is individually customised to suit your specific needs.
References:
1. WHO | Physical inactivity a leading cause of disease and disability, warns WHO . 2014. WHO | Physical inactivity a leading cause of disease and disability, warns WHO . [ONLINE]
Available at: http://www.who.int/mediacentre/news/releases/release23/en/. [Accessed 29 October 2014].
2. Physical Activity Guidelines – Physical Activity Australia. 2014. Physical Activity Guidelines – Physical Activity Australia. [ONLINE]
Available at: http://www.physicalactivityaustralia.org.au/index.php/resources/physical-activity-guidelines/. [Accessed 29 October 2014].
