Keeping a Fit Promise Year-round

By Dr. Jack Cornwell, Medical Director, CareWell Urgent Care

January is filled with resolutions to “get in shape” and April is always a rush to get fit before summer. Keeping up a “fit lifestyle” all year-round can be tough. Committing to personal fitness can require major lifestyle changes and nearly 80 percent of those who join a gym in January, quit within five months. Winter blues, busy schedules and life’s unpredictability can leave us in a stalemate with our health. By following these sustainable fitness tips, you can stay motivated to keep on the right path!

(1) DON’T SKIP ON SLEEP: A person can last longer without food than without sleep -- so stop trying to cut your rest time short! Sleep is a time for the body to heal and recharge. Doctors recommend getting an average of about eight hours of sleep each night. A good night’s rest will not only motivate you to go workout, but it will also help you be more efficient during your workout.

(2) EAT WELL: Healthy eating means enjoying nutrient rich and varied foods on a regular basis. Try to fill each meal with a diverse array of food groups, especially different fruits and vegetables. Unhealthy eating is often a result of last minute dining decisions or not having time to cook. One of the best ways to limit this is to spend time during the weekend cooking well-balanced, well-portioned meals for the rest of the week.

(3) MAKE EXERCISE WORK FOR YOU: Sometimes exercise can feel like a painful chore or an impossible conquest. But being specific can help keep you focused. Don’t expect to run a marathon from the start. Instead, break down the components of your goals and keep track of progress using a fitness journal or app. Working out with a friend can help you hold each other accountable – not to mention entertained. Working out alone? Listen to a motivational playlist -- music helps to release feel-good chemicals in your brain which can boost your mood, dull pain, and make you feel less tired.

Don’t limit yourself to one type of exercise either – you’ll risk getting bored. Instead, experiment with different classes including cycling, boxing and yoga. Even if you are on a budget there are many places that offer free classes, week trials and special seasonal deals.

(4) TREAT YOURSELF: It could take weeks or months, to see noticeable changes. But keep in mind that could be gaining muscle, so don’t let the scale dictate your accomplishments. Reward yourself with a sweet treat or night out with friends every once in a while. Satisfying those cravings can help you refocus and act as future incentives for staying on a positive fitness track.

Eating a well-balanced diet and working out regularly can boost your immune system and help fight off infections or sicknesses. With these simple tips, tricks and reminders, you can help maintain a healthy lifestyle all year-round!