January 11, 2019

Easy Ways To Get Healthier This Year ​

It's the new year, yet again. That means that new year's resolutions to stay healthy, lose weight, etc are at an all-time high. There's a reason gyms and fitness studios see the most traffic in January. People tell themselves that they want to live healthier lifestyles, which is great, but their motivation and commitment tends to slowly fizzle out during the course of the year. In fact, a study from 2012 showed that nearly 2/3 of American adults make fitness-related new year's resolutions, but 73% of them give up before meeting their goal, many before even 6 weeks' time.

While this sounds disheartening, part of the problem lies in overzealous goal setting, which in turn makes fitness feel unattainable. Realistic goal setting and measuring progress in smaller increments is one of the keys to success. Here are some easy ways to get started on living a healthier lifestyle in 2019 and beyond.

Get A New Morning Routine
Living a healthy lifestyle is exactly that: a lifestyle. It's not starving yourself on a juice cleanse or participating in a fad diet only to return to old habits. It's fundamentally changing how you go about your day -- and it all starts in the morning. Are you the type of person that hits your snooze alarm 4 times before rolling out of bed, showering, dressing and leaving for work at the last minute? Yeah, that's pretty common -- and it needs to stop. One of the best ways to stay on-track with a healthy lifestyle is to start your day correctly. Start by:

• Waking up a little earlier. I know, it's hard. But you'll get used to it and you'll be better for it.
• Hydrating upon waking. Your body is dehydrated after sleeping. Quickly drink a glass of water as soon as you wake up and it will get rid of that groggy feeling immediately.
• Stretch. This doesn't mean do an hour of yoga every morning. Some simple, 5-minute daily stretches, as outlined in my previous post, will do. It will get your blood flowing, preserve your range of motion, and improve posture.
• Eat a small breakfast. Many people find it hard to eat in the morning, but having a small but healthy meal, such as a bowl of steel-cut oats, a piece of fruit, or some yogurt and granola, will really make a difference in boosting your energy and brain power throughout the day. It will also curb your appetite, minimizing the urge to snack later on.
• Take vitamins. Whether it's a one-a-day multivitamin or doctor-recommended vitamins for deficiencies, be sure to take them regularly.

Set Realistic Exercise Goals
Here lies the problem for the majority of aspiring fitness junkies. They may get a free trial at a gym, go for a week or two, and then become discouraged or intimidated despite enjoying their time. Don't go into it thinking you'll wake up at 4:00AM every day to workout for 2 hours before work. That's not realistic, you probably won't live up to that high bar (in the beginning, at least), and you'll begin to feel discouraged. Here are a few tips to keep things realistic:
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• Limit your workouts. Limit yourself to intense workouts 3 times per week and light ones more frequently. This means lifting weights 3 times, but perhaps walking or light jogging for 30 mins every day. Keep in mind that if you've been out of the workout game for a while, YOU WILL BE SORE. The day after your workout you'll be sore, but 2 days after you'll be even more sore. Don't quit, those are your muscles telling you you're on the right track. Just be sure not to overexert/injure yourself.

• Don't get discouraged. Results will take a while to notice, but just stick with it. You'll feel better overall and once exercise is part of your routine, it won't feel like a burden. Additionally, the gym will be crowded, especially during peak times and for the first couple of months each year. Don't let this stop you. Ask one of the workers what the peak times are and see if you can work your schedule around it. If going to a gym isn't an option, you can always do cardio outside, and do some light resistance training and stretches at home.

Visit A Chiropractor
Regular visits for chiropractic care will help to keep you limber, increase your range of motion, and improve muscle recovery after your workouts. Chiropractic will help to keep you on track in your quest for fitness by helping to avoid injury and by providing supplemental assistance and motivation. Additionally, your chiropractor can give you overall health advice. For instance, one of my specialties is chiropractic for athletes. I make recommendations and perform treatments that are meant to bring athletes to peak physical condition so they can more effectively tackle their workout regimens. I also aid in injury recovery that may occur during extreme physical exertion.

If you're ready to get on the road to a healthier you, give me a call to schedule a consultation. Results may take a while -- the sooner you get started, the better!