Turning Exercise Goals into Habits
As you’re reflecting on those New Year’s resolutions you made in January, consider this: studies show improvements made to diet, nutrition and exercise can have a profound effect on health conditions like depression, diabetes or even cancer. So before you throw in the towel, check out a few ideas on how to keep, reinvigorate or kick-start those healthy living goals for 2019.
Don’t make exercise a chore. Have you ever watched children play? It’s not a job for them. Play makes them happy which gives them both the maximum mental and physical benefits of exercise. So why can’t adults do that too?
- Play with your kids at the park
- Do a family bike ride along the Riverwalk
- Join a social club like kickball or frisbee golf
Don’t exercise alone.People are more likely to stick to an exercise routine when they do it with friends. One study found that 95 percent of those who started a weight-loss program with friends completed the program, while another discovered that people who train with a more capable partner, increased their plank time by 24 percent.
- Sign up for a 5K walk or run with family members
- Schedule your Pilates classes with friends
- Join a training group or challenge and make new friends while you sweat
Schedule it. If you don’t put it on the calendar, something “more important” will always get in the way.
- Try fitness classes with scheduled start times
- Take your workout clothes to work and go immediately after work
- Make it the first thing you do in the morning before “life” takes over
Reward yourself along the way.Don’t sabotage your efforts by rewarding yourself with sweets but find creative ways to tell yourself good job. You could get your workouts done during the week and reward yourself with sleeping in on the weekend.
- Couch day
- New pair of shoes
- Massage or mani/pedis
Track it. Whether it’s a weight loss goal or general health improvements, find an app to track your progress. Most apps have a social community component too, so ask your friends what they use and download one where you give each other kudos for your entries.
- My Fitness Pal – Food and activity tracker
- Nike Run/Nike Training Club – Activity tracker plus “personal” training sessions
- Strava – Activity tracker with local, regional and national challenges that can earn you prizes.
Be flexible.Burn out is one of the leading causes of stopping an exercise routine. Give yourself small goals to build on as you get stronger and in better shape.
- Can’t do three one-hour sessions a week? Try 30 minutes a day.
- Too tired at night after a super busy work week? Try a 7-10-minute HIIT routine (High Intensity Interval Training) to get your circulation going first thing in the morning.
- Feel like you just can’t get started? Start small and build. Try one push-up or five sit-ups every day this week and then build each week in repetitions and/or in activities.
Recipes that Please the Palate
Once you get going on those activity goals, make sure you don’t sabotage your efforts with poor eating habits. Here are a few recipe ideas to replace those go-to calorie-busting favorites.
Claudia Zapata-Elliott, MS, RD
Creator of The Diplomacy Diet™Claudia Zapata-Elliott, MS, RD is a registered dietitian with a passion for healthy home cooking and sound wellness strategies. As part of a three-year partnership with Methodist Healthcare, Claudia and her husband, famed retired Spurs forward Sean Elliott, have been appointed as health ambassadors for the healthcare system. You can see more of her recipes at claudiazapata.com
