As 2011 comes to an end and the holiday parties wrap-up, the thought of New Year’s resolutions is on everyone’s mind, even all of us at OAZ.
At the beginning of every new year, starting a new exercise regimen or even resurrecting an old regimen seems to be at the top of everyone’s New Year’s resolution list. Exercise not only improves our bodies but also improves our overall health. Since exercising is a common – if not the most common resolution, we have put together a list to make it easy and hopefully make you want to stick with the program.
1. Start out slowly but set measurable and achievable goals. Keep track of your progress.
2. Remind yourself daily. Add time at the gym to your calendar so it’s an appointment you won’t forget. Pack a gym bag for your car and leave walking shoes by the door as reminder.
3. Reward yourself with non-food items. If you accomplish a fitness goal, stay on track for an entire week/month or try a new exercise class (these are just a few suggestions), reward yourself with a massage or spa appointment, a movie, new clothes or new workout gear.
4. Take the time and money to invest in a good pair of athletic shoes with plenty of support. Replace your shoes when they loose support.
5. Start exercising with a friend or family member or join an exercise group or fitness class. If you attend a group exercise class and you are new, introduce yourself to the instructor. It is recommended to attend a group exercise class two or three times before deciding if you really like it or don’t like it. You need time to learn the steps and learn how the instructor teaches.
6. Start out slowly and don’t try to do too much. It is okay to either break up your exercise routine throughout the day into small chunks of time or to even just do what you think you can. Try walking for 15 minutes every day and adding a minute every week until you reach your maximum time goal.
7. You don’t need fancy equipment to get the job done. Stick to the basics like free weights, medicine balls, kettle bells and your own body weight.
8. Try to use multiple muscle groups, especially if you don’t have a lot of time. Combine exercises like squats with dumbbell shoulder presses.
9. Use whatever you can to get going, whether it is an iPod full of music, the goal of rewarding yourself after a committed week of working out or the desire to start a new exercise regime.
We hope you enjoyed our tips for starting a new exercise program in 2012. If you belong to a gym or start a new membership, ask the staff on hand to demonstrate how equipment works if you don’t know. Talk to your physician if you have questions about starting an exercise program.
Happy New Year from all of the physicians at Orthopaedic Associates of Zanesville!