23 steps for a fitter, healthier you in 2023 – that you can actually sustain

7 weeks. No, it’s not the current prime minister’s expected tenure. This is the average length of time a New Year’s resolution lasts.

set smart goals

to stay focused and remind yourself

To stay focused and remind yourself of what you want to achieve, set SMART goals that are specific, measurable, achievable, relevant, and time-bound. Without goals, there is little accountability and progress is difficult to measure.

Create manageable goals

Mandy says you should hit the target 8 out of 10 times..

“If your average daily steps is 5,000 steps, instead of setting a goal of 10,000 and not achieving it, set a goal of, say, 6,000 steps and find ways to easily walk the extra steps,” she says. Suggest.

List the benefits of getting fit and healthy

By listing the benefits of getting healthy, you can create a personal reason to keep going. It also has a reminder if you have a weak moment, and you can stick it where you can see it.

Wong Oultram says: your list. Write down what is important to you.

enumerate the results of No doing things

By enumerating the risks and consequences of not changing lifestyles, whyIt’s not meant to scare you, but it encourages you when your motivation wanes.

schedule a workout

Some of us may want to spread our wings when it comes to fitness, but the reality is that it’s easy for life to get in the way of our exercise. hard to avoid.

“Put exercise around other commitments in your journal,” suggests Mandy. “Plan for a time of day when you’re least likely to abandon ideas, such as first thing in the morning.”

don’t compare yourself

If it’s your first exercise class or workout and someone else seems fitter than you, don’t panic. Align yourself with your own goals and objectives, not the goals of others.

Healthy competition is one thing, but unrealistic goals are sure to motivate.

seize the small window of opportunity

Just because you don’t have an hour to exercise doesn’t mean you can’t. Nothing is better than nothing.

Wong Oultram agrees. He doesn’t need an hour a day to train. It is still important and worthwhile for him to do 20 minutes of exercise 3-4 days a week.

“We need to do more than we do now to see change.”

celebrate small victories

Sometimes small achievements matter and motivate you to keep going.

“Never underestimate the power of patting yourself on the back for taking a small step toward your goal,” says Mandy. “Every progress, no matter how small, should be recorded.”

plan a workout

Gyms can be intimidating and boring for some.

However, arming yourself with a workout (complete with sets and reps) will give you structure and motivation.

hire a personal trainer

Sometimes you need a push or encouragement to keep moving forward. The right personal His trainer will help you vary your workouts, improve your technique, and work at your optimum potential.

start strength training

Done properly, strength training is beneficial at any age.

Recent studies show that strength training can help you live longer. It also reduces the risk of osteoporosis, boosts mood and confidence, boosts metabolism and improves heart health.

Drink water

Healthy Eating Made Easy

You can make healthy food part of your routine by buying batch cooked and frozen portions, or pre-prepared vegetables such as carrot batons that are quick and easy to use. Useful for making healthy smoothies.

reduce alcohol intake

Drinking alcohol can be fun, but alcohol is bad for your workout. As our kidneys produce more urine and energy levels are affected, it can cause dehydration, resulting in less glucose and more fatigue.

“When you’re tired, you’re more likely to make poor food choices or skip training the next day,” says Wong Oultram.

eat high energy foods

Carbohydrates such as pasta, potatoes and rice are essential sources of energy for exercise and are necessary if you are training regularly.

get enough quality sleep

Wong Oultram says:

warm up

It’s easy to skip this part and continue your workout, but a warm-up literally warms up your muscles, prepares you for exercise, raises your circulation and body temperature, and gradually increases your heart rate.

If you’re stuck for ideas, Wong Oultram suggests:

stretch rear your training

Cooldown stretches are important.

“Stretch when your muscles are warm and mobile,” advises Mandy. “This helps muscles recover and reduces soreness the next day.”

training with friends

Attending classes and training with others keeps us accountable to each other.