As we usher in a new year, many of us find ourselves inspired to make positive changes in our lives and prioritizing health and wellness is often at the top of the list. Whether you’re aiming to boost your energy levels, shed a few pounds, or simply enhance overall well-being, adopting a balanced approach to fitness and nutrition is key. Let’s explore some practical tips and recommendations from the American Collage of Sports Medicine (ACSM) that can guide you towards a successful and sustainable new year resolution journey.
Cardiovascular exercise is a cornerstone of a healthy fitness routine, promoting heart health, weight management, and overall well-being. According to the ACSM, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise per week. For those embarking on their fitness journey, incorporating activities like brisk walking, cycling, or swimming can be both enjoyable and beneficial.
Begin with shorter sessions and gradually increase the duration as your stamina improves. Consider inviting friends or family members to join you on a nature walk or bike ride, turning exercise into a social and enjoyable experience. Remember, consistency is key, and finding activities that bring you joy will make it easier to stick to your resolution.
As we age, maintaining muscle mass becomes increasingly important for overall health, bone density, and functional independence. The ACSM recommends incorporating resistance training exercises at least two days a week. This can include activities such as weight lifting, yoga, or bodyweight exercises.
Start with lighter weights and gradually progress to more challenging resistance. Bodyweight exercises like squats, lunges, and push-ups are excellent options. Focus on major muscle groups, including legs, arms, chest, and back.
Consider consulting with a fitness professional to develop a personalized program that suits your fitness level and goals. Remember, it’s never too late to start, and the benefits of strength training extend well beyond the gym.
A well-balanced and nutritious diet is the foundation of a healthy lifestyle. The ACSM emphasizes the importance of a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
Start by incorporating more plant-based foods into your meals. Opt for colourful fruits and vegetables to maximize nutrient intake. Choose whole grains over refined options and include sources of lean protein, such as fish, poultry, beans, and nuts. Stay hydrated throughout the day, limit processed foods and added sugars, and focus on portion control. As we age, pay attention to nutrient needs such as calcium and vitamin D for bone health.
Embarking on a journey to a healthier lifestyle is a commendable and achievable goal, especially when approached with a balanced and gradual mindset. By following the ACSM guidelines for cardiovascular exercise, weight training, and a balanced diet, you’re laying the foundation for a healthier and more vibrant future.
As you navigate the path to a healthier you, celebrate small victories, stay consistent, and don’t hesitate to seek support from friends, family, or fitness professionals. With commitment and a positive mindset, you can make 2024 a year of improved health, increased energy, and a greater sense of well-being. Here’s to a happy and healthy new year!
Jari Love is a certified trainer and creator of the successful scientifically tested Get RIPPED!® series. You can learn more about Jari Love at www.jarilove.com. You can follow her on Facebook at @JariLoveFitness and at @rippedjari on Instagram.
