It can be difficult to stick to an exercise routine, especially if it's something you're not used to. It's easy to give up after a few weeks, but if you make it a priority, you're more likely to stick with it. Since the January crowds in the gym have disappeared by February, you are not the only one!
How can you turn your determination into a sustainable action? This website provides many ways to improve your training, but it cannot come over to your house and motivate you. At some point, you must take action. No one can do it for you.
I'm not interested in writing a companion article in February that tells you to get back to your workouts. Let's save time and agree to disagree.
Strategies For Starting Off Right
1. Define Your Challenge
What is your ideal body type and how do you want to look? I want to gain weight, decrease my body fat, and improve my physique. Now divide it by 3. The goal is to get you a third of the way there in about 90 days.
2. Make Time For Your Health
You should aim to do around 60 minutes of physical activity each day. This doesn't mean that you should be working out in the weight room seven days a week, but try to get some kind of activity in every day, even if it's just a walk with your dog or a leisurely bike ride. When the weather is nice, take your workouts outdoors. If you are new to fitness, start with two 15-minute sessions or three 10-minute sessions to help you adjust.
3. Discover What You Enjoy
One of the best ways to make significant physical changes to your body is through lifting weights. Unfortunately, not everyone enjoys lifting. How much you enjoy an activity is the most important determinant of long-term success with fitness. Choose something that make fitness fun! Try out different kinds of exercise classes and physical activities to see which ones you like the most. If you are a beginner, you will find that almost anything you choose will be challenging. However, you will start to see improvement in your abilities from the very first week.
4. Don't Go It Alone
Make sure to find a training partner who you are on the same level of ability with and has the same goals as you. If you have someone to workout with, you will be less likely to skip your workout. You'll be more likely to stick with your workout regime if you have someone to push you, and keep you motivated.
5. Be Around People Whose Goals Align With Yours
Friends can help in other ways too. Find five new friends who are committed to health and fitness and spend time with them at the office, school, or in your personal life. If you surround yourself with people who have healthy lifestyles, you will be more likely to have a healthy lifestyle yourself. If your friends are bad influences, they will likely encourage you to continue participating in negative behaviors.
6. Avoid Comparing Yourself To Others
Instead, compare yourself to you of last week. If you manage to improve your situation in some way each week, you're making progress. Aim to improve yourself by 5-10 percent compared to last year. When we try to compare ourselves to athletes who have been working out for ten years or more, it's tough to feel good about ourselves. • These champions have something in common with you- they made the decision to improve their fitness one day, and then they kept coming back. • By improving their fitness one day, and then returning and keeping up with it, these champions have something in common with you.
7. Read To Get Motivated And Learn
One way to get motivated to learn more about fitness, working out, and nutrition is to read one online fitness article every day. This site covers a huge number of areas with thousands of articles. Although you won't be an expert on the subject matter after a week, you will gradually start to comprehend the reasoning behind it by gaining more knowledge each day. The following is a list of fitness terms and their definitions to help you better understand what you see and hear at the gym. There is a lot of bad advice on the internet, so it is important to only pay attention to websites that you trust.
8. Embrace Physical Challenges Outside Your Comfort Zone
We all want to live comfortable lives, but in order to get the best results from our workouts, we need to put ourselves in uncomfortable situations. If you challenge your body by asking it to do more than it is used to, it will adapt to the change. If you want to get better, you have to push yourself a little bit outside of your comfort zone. If you want to see your body respond positively over time, adjust your mindset to seek out greater challenges.
9. Don't Rush To Self-Judge
Many individuals will give up on their training program because they're not seeing results fast enough. However, physiological adaptations occur incrementally. One week of doing the same things probably won't result in much change, but after 90 days, you will see some improvement. When starting any exercise program, commit to it for at least three months. Only then should you compare before-and-after pictures and measurements.
10. Enter A 90-Day Transformation Contest
If you want to see the maximum possible changes in your physique, Dive into a transformation contest! Do not do something for the financial reward; do it because it is personally challenging. If you commit to something and give yourself a deadline, it will motivate you to keep going and become a habit. Many people have had great success with this method, and you can too! We hold transformation contests every year that are open to people of all abilities. You can find out more information about them here.
11. Get On A Roll
When you are already following a successful program, it is easier to stay on track, according to any fitness enthusiast. Success breeds success. It is easier for beginners to give up on fitness because they have not invested much. The more you improve, the more motivated you'll be to continue seeing physical changes. The first few months are vital because it is essential to keep going even when you would rather relax. Give yourself at least three months in a training program before making any decisions on whether or not it is working for you. Only then can you reasonably assess your progress.
12. Slow And Steady Wins The Race
I've heard an adage that life is a marathon, not a sprint. Well, the same goes with your fitness. If you work out for four hours in the hopes of shaping up faster, you might actually do more harm than good. Plus, who wants to spend four hours in the gym? Take a more balanced approach to fitness. Commit to working out an hour a day. You will have better results and won't get burned out.
13. Rehab Your Injuries
If you have an illness or injury that stops you from being active, make an appointment with a doctor who specializes in sports medicine, or a physical therapist. They can help rehabilitate the issues with various exercises. What they can teach you is just as important; they can show you how to change your workout routine so that you can exercise without getting injured.
14. Rise, Then Shine
Before the day gets busy, work out in the morning. A morning workout can help to increase your confidence for the remainder of the day.
15. Get Off Your Duff At Work
Sedentary jobs are associated with greater risk for cardiovascular disease and being overweight. To stay healthy, try to move around every 30 minutes at work. At BodyBuilding.com, you'll see employees walking around the building during the day. Look for opportunities to stand up and move around, even if it's just to deliver a message to a coworker in person rather than by email. Keep moving!
16. Adjust Your Schedule To Minimize Midwinter Blues
The winter blues are especially common among people who live in northern climates. I am not motivated to train when it is dark outside, so I train in the morning or on my lunch break. Try asking your boss if you can work late in order to make up for the extra time you took for lunch.
17. Skip The Pre-Workout Stretch
I did not say, however, to skip the warm-up. If you stretch at the beginning of your workout, you're more likely to injure yourself. It's better to save stretching for the end. Although 5-10 minutes of cardio will not be very long, it will help to slightly raise your heart rate and improve blood circulation. Not only can you do static stretches as part of your warm-up, but you can also do dynamic exercises. You're not done with your warm-up yet; don't forget to do several sets of your first exercise with very light weights. Now you're ready to use weights with a reduced risk of injury. You'll be stronger, to boot.
18. Skip The Post-Workout Sauna
The reason you sweat after an intense workout is because your body is cooling itself off. If you subject yourself to an environment of extreme heat in an attempt to “remove toxins from the skin”, you are only increasing your risk of hyperthermia. Hyperthermia occurs when your body temperature rises to a dangerous level. It is best to avoid using the Jacuzzi after working out unless your body has had time to cool down.
19. Dine In Restaurants Only Once A Week
If you're trying to lose weight, you'll consume more calories by eating out, since many restaurants serve sugary drinks and desserts. If you don't have any junk food or soda at home, you won't be tempted toEat it during a weak moment.
20. Try A New Recipe For A “Clean” Meal Once A Week
Not everyone loves to cook. If you want to turn simple recipes into delicious, healthy, and protein-rich meals, our Recipe Database is a great place to start. It includes over 1,400 healthy and clean recipes to choose from.
21. Treat Yourself To A New Kitchen Gadget
Investing in a new cooking gadget will make preparing healthy meals more enjoyable. Tools can make cooking quicker and save money. Here are eight must-have kitchen gadgets you'll want around.
22. Try A New Veggie In The Produce Section Of Your Supermarket Each Month
Vegetables are a good source of fiber, and are also low in calories and contain many micronutrients. Here are three every athlete should be eating.
Sleep and aging
As we age, our sleeping patterns typically change in ways such as sleeping more lightly, sleeping for shorter periods of time, and being awake more during the night. Although it's normal to have some trouble sleeping as you age, things like disturbed sleep, being tired all the time, and other symptoms of insomnia are not part of the aging process. Sleep is just as important to your health as it was when you were a child.
A good night's sleep helps improve focus and memory, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps prevent disease. If you're an older adult and don't sleep well, you're more likely to have depression, attention and memory problems, excessive daytime sleepiness, and more falls at night. Not getting enough sleep can have several negative consequences such as impacting your cardiovascular health, increasing your chances of developing diabetes, causing weight gain, and increasing the risk of breast cancer in women.
It is important to understand the underlying causes of your sleep problems in order to improve your quality of sleep. Here are some things you can do to improve your sleep if you're experiencing age-related sleep problems:
Insomnia and aging tip 1: Understand how sleep changes as you age
As you age your body produces lower levels of growth hormone, so you'll likely experience a decrease in deep sleep. If this occurs, melatonin production decreases, leading to less continuous sleep and more frequent awakening during the night. Many of us begin to consider ourselves “light sleepers” as we age. You may also:
- Want to go to sleep earlier in the evening and wake up earlier in the morning.
- Have to spend longer in bed at night to get the hours of sleep you need, or make up the shortfall by taking a nap during the day.
Most of the time, when someone's sleeping patterns change, it's not because of a sleep disorder.
Sleep problems not related to age
Sleep problems are common at any age. However, if you experience any of the following symptoms on a regular basis, you may be dealing with a sleep disorder:
- Have trouble falling asleep even though you feel tired.
- Have trouble getting back to sleep when awakened.
- Don't feel refreshed after a night's sleep.
- Feel irritable or sleepy during the day.
- Have difficulty staying awake when sitting still, watching television, or driving.
- Have difficulty concentrating during the day.
- Rely on sleeping pills or alcohol to fall asleep.
- Have trouble controlling your emotions.
Tip 2: Identify underlying causes for your insomnia
There are many underlying causes of insomnia or sleep difficulties that can be treated. By identifying all possible causes of a problem, you can more easily find a solution that will work.
- Are you under a lot of stress?
- Are you depressed? Do you feel emotionally flat or hopeless?
- Do you struggle with chronic anxiety or worry?
- Have you recently gone through a traumatic experience?
- Are you taking any medications that might be affecting your sleep?
- Do you have any health problems that may interfere with sleep?
Common causes of insomnia and sleep problems in older adults
Poor sleep habits and sleep environment. There are a few things that can disrupt your sleep including staying up late, drinking alcohol before bed, and falling asleep with the TV on. To get a good night's sleep, your room should be quiet, dark and comfortable, and your bedtime rituals should be conducive to sleep.
Pain or medical conditions. There are many health conditions that can make it difficult to get a good night's sleep, including having to urinate frequently, pain, arthritis, asthma, diabetes, osteoporosis, nighttime heartburn, and Alzheimer's disease. Talk to your doctor to address any medical issues.
Menopause and post menopause. During menopause, many women find that their sleep is interrupted by hot flashes and night sweats. Even post menopause, sleep problems can continue. You can improve your quality of sleep by making some changes to your daytime habits, particularly what you eat and how much you exercise.
Medications. As people get older they generally take more medication and this can affect their sleep patterns negatively. Your doctor can help you sleep better by changing your medications.
Lack of exercise. If you don't move around much, you may never feel sleepy or always feel sleepy. Exercising regularly throughout the day can help improve your sleep patterns at night.
Stress. Changes in life that are major, like retiring, the death of a close family member, or moving from a house that has been lived in for a long time, can cause high levels of stress. There's nothing quite like talking to someone face-to-face to really improve your mood.
[Read: Adjusting to Retirement: Handling the Stress and Anxiety]
Lack of social engagement. Your sleep can be improved by keeping your activity level up through social activities, family, and work. There are many things that retired people can do to stay active and engaged. Volunteering, joining a seniors' group, and taking an adult education class are all great options.
Sleep disorders. As people age, they are more likely to experience Restless Legs Syndrome (RLS) and sleep-disordered breathing (such as snoring and sleep apnea).
Lack of sunlight. Bright sunlight helps regulate melatonin and your sleep-wake cycles. You should try to spend at least two hours outside in the sunlight every day. You should keep your shades open during the day or use a light therapy box.
Tip 3: Improve sleep habits
There are a few things you can do to help improve your sleep quality. Addressing emotional issues, creating a better sleep environment, and having healthy daytime habits are all things that can help you get better rest. Since everyone is different, you may have to experiment to find the specific changes that work best to improve your sleep.
Encourage better sleep at night
Naturally boost your melatonin levels. Melatonin is a hormone that your body produces to make you sleepy. Artificial lights at night can suppress your body's production of melatonin. Use flickering, dim lights where possible, and ensure that the television and computer are turned off at least an hour before going to bed.
You shouldn't read from a device with a backlight at night. If you read from a tablet or phone, you can try using an eReader that needs an extra light.
To sleep well, ensure your bedroom is quiet, dark, and cool, and that your bed is comfortable. Noise, light and heat can disrupt sleep, especially as we age and become more sensitive to these things. If you want to improve your sleep, using a sound machine, ear plugs, or a sleep mask can help.
Use your bedroom only for sleep and sex. The brain will associate the bedroom with sleep and sex if you do not use it for working, watching TV, or using the computer.
Move bedroom clocks out of view. If you are having trouble sleeping, try not to sleep in a room that is too bright. Also, don't watch the clock because it will only make you more anxious.
Keep a regular bedtime routine for better sleep
Maintain a consistent sleep schedule. You should go to bed and wake up at the same times every day, even on weekends. This will help to keep your body's natural sleep patterns consistent.
Block out snoring. If snoring is causing you to lose sleep, you can try using earplugs, sleeping with a white-noise machine, or sleeping in separate bedrooms.
Go to bed earlier. You should go to bed when you feel sleepy, even if it's earlier than your usual bedtime.
Develop soothing bedtime rituals. There are a few things you can do to help you relax before bed, such as taking a bath, playing music, or practicing progressive muscle relaxation, mindfulness meditation, or deep breathing.
Limit sleep aids and sleeping pills. There are many sleep aids available, however, they often come with side effects and are not intended for long-term use. Sleeping pills don't help with the underlying issues that are causing insomnia and can actually make the problem worse over time.
Combine sex and sleep. Having sex and being physically intimate, like hugging, can help you sleep better.
How to nap
If you're feeling tired and sluggish during the day, a quick nap may give you the energy you need to feel alert and perform well for the rest of the day. Experiment to see if it helps you.
Some tips for napping:
- Keep it short. Naps as short as five minutes can improve alertness and certain memory processes. Most people benefit from limiting naps to 15-45 minutes. You may feel groggy and unable to concentrate after a longer nap.
- Nap early. Nap early in the afternoon. Napping too late in the day may disrupt your nighttime sleep.
- Be comfortable. Try to nap in a comfortable environment preferably with limited light and noise.
Tip 4: Use diet and exercise to improve sleep
Diet and exercise are two of the most important daytime habits that affect sleep. It's important to watch what you eat before bedtime.
Diet tips to improve sleep
Limit caffeine late in the day. Try not to drink coffee, tea, soda, or eat chocolate later on in the day.
Avoid alcohol before bedtime. It may appear that alcohol makes you drowsy, but it will actually disrupt your sleep.
Satisfy your hunger prior to bed. You should have a light snack that contains low amounts of sugar, such as cereal, yogurt, or milk that has been heated up.
Cut down on sugary foods. If you eat a lot of sugary or carb-heavy foods, you may have trouble sleeping deeply and wake up more during the night.
Avoid big meals or spicy foods just before bedtime. Meals that are large or spicy can cause indigestion or discomfort. It is best to eat a smaller dinner a few hours before going to bed.
Minimize liquid intake before sleep. If you want to reduce the number of times you wake up at night to go to the bathroom, limit your fluid intake in the hour and a half before bedtime.
Exercise for overcoming sleep problems in older adults
Working out, especially aerobic exercise, helps your body release chemicals that make it easier to sleep. There are still many things you can do to help you sleep at night even if you have problems with mobility. It is always a good idea to speak to your doctor before starting a new fitness routine.
Try:
Swimming/water exercises. Swimming is a gentle way to build up fitness and is great for sore joints or weak muscles. Swimming laps is a great way to build up fitness and is especially good for sore joints or weak muscles. There are many swim programs designed specifically for older adults that are offered at community and YMCA pools, as well as water-based exercise classes.
Dancing. If you're passionate about dancing, sign up for classes or go out dancing more often. Dance classes can help you meet new people and make new friends.
Lawn bowling, bocce, or pétanque. These ball games are gentle ways to exercise. The more you walk, and the faster the pace, the more aerobic benefit you'll experience.
Golfing. Golf is another exercise that doesn't require vigorous movement. If you walk instead of drive, you'll get an aerobic workout. Plus, being with friends on the course can improve your mood.
Cycling or running. You can stay in good shape and run and cycle until later on in life. Both running and cycling can be done outdoors or on a stationary bike or treadmill.
