kickstart your year with these exercise tips from physio experts

For many people, the holiday season is one of the most joyous times of the year. Holidays, like Christmas, Hanukkah, and New Year’s Eve allow many of us to spend time with loved ones and attend fun parties and events. Another thing that is accompanied in this season is holiday food. With sweets, cakes, and fine wine, this is the one time of year that many people allow themselves to indulge in sweet and starchy foods that they may spend the rest of the year trying to avoid.

Not only is there an abundance of unhealthy food available this time of year, but the colder weather also makes it more difficult for some people to go outdoors and stay active. Because many people are eating more unhealthy and becoming less active this time of the year, for some people, the chances of experiencing unwanted weight gain grow rapidly.

According to the Daily Mail, a 2009 study examined 26 people in England over the course of two weeks during the Christmas holiday. The study found that on average, the group of people had gained around 1 kg (2.2 lbs). One person in the group had even gained 4.4 kg (9.7 lbs).

If you are concerned that you may be one of the people that will gain a few unwanted pounds this season, then you may want to keep reading. Fortunately, there are several things that a person can do to stop them from gaining weight during the holidays and maintain their ideal weight all year long.

Planning Your New Year's Resolution

Trying to get into shape is one of the most common new year's resolutions that people make. However, it is also common for most people to abandon their goal only a few months later.

If your goal is to get healthy this year, here are a few things you may want to consider in order to ensure that you are able to stick with your plan all year long:

1. Identify your goals.
2. Write your goals.
3. Start small.
4. Plan ahead.

1. Identify your goals.

Before you can achieve your goal, you have to know exactly what it is that you wish to achieve. Think of a few things that you would like to achieve from a healthy lifestyle.

Do you want to lose weight? Are you looking at increasing your muscle mass? Or, would you like to maintain your current weight? The term "getting healthy" can mean different things for different people.

You need to define what a healthier lifestyle means to you.

2. Write your goals down.

Once you have identified your goals, jot them down and keep them pinned to the refrigerator, on the dashboard of your car, or anywhere else that you will be able to see them regularly.

Leaving little reminders of your goal around will help you stay on track.

3. Start small.

If you are not used to exercising daily or eating healthy, it can be very overwhelming to suddenly cut out all junk food and exercise for a couple of hours a day. Try to take baby steps to achieve your goal.

Instead of cutting out all unhealthy snacks, consider replacing one unhealthy snack with a healthier option. Then, gradually work your way up to replacing a full meal, then two full meals, and so on. The same thing goes for exercising. Try to start small and gradually increase your workout times.

4. Plan ahead and schedule accordingly.

One of the main reasons why people eat unhealthily is because of convenience. When our schedules get too hectic, it is much easier to grab some sort of fried and unhealthy food at the local fast-food restaurant than it is to actually make a healthy meal.

However, if you schedule some time at the end of your day for meal prep, it will make planning a healthy alternative much easier the next day. By following the tips listed above, you will find that sticking to your new year's resolution is actually much easier than you thought.

How to Get Your New Year Off to a Healthier Start

As we discussed earlier, everyone has a different definition of what healthy living is to them. However, no matter how you plan to get healthier, there are a few tips and tricks that everyone can use in order to become more healthy.

1. Talk to your physiotherapist.
2. Don't stick to one type of exercise.
3. Get creative.
4. Find some rest.

1. Talk to a Physiotherapist Before Starting an Exercise Regimen

If you have any physical limitations or chronic health concerns, you should talk to your doctor to see what kind of exercise would be best for you. Even though you may have some physical limitations, it does not necessarily mean that you can't have a more active lifestyle.

Your doctor or physiotherapist will be able to help you come up with an exercise plan that will be beneficial to you and will not cause any unnecessary harm or discomfort.

2. Don't Stick to One Type of Exercise

If you are medically cleared to perform a variety of exercises, then you should take full advantage of that. If you have a specific problem area of your body that you would like to improve, don't focus only on that area.

For instance, if you are wanting to increase your muscle mass, it is recommended that instead of doing muscle-strengthening exercises every day, you rotate between cardio workouts and strengthening. By switching up your exercise routine, you will be able to improve the overall health and performance of your body.

3. Get Creative

Just because you can't make it to the gym every day doesn't mean that you can't still exercise. When it comes to exercising, try to utilise the objects around your home or any other area that you may spend a lot of time at. You can use the chair in your office to perform squats.

You could also stack a couple of books on each other to make a step and use it as a stair-stepping exercise. With a little bit of imagination and creativity, you will find that there are several things around you that can be used to become more physically active.

4. Don't Forget to Rest

In order to achieve your fitness goals, your body will need to rest. It is recommended that all adults get at least seven to nine hours of sleep. By getting the proper amount of sleep, your mind and body will be better able to endure the extra amount of physical activity.

Additionally, you will also want to take at least two days a week and give your body a break from the exercise. By having at least two rest days a week, you will be able to give your muscles a break. This will actually help to make your exercise more productive and ensure that you are not overworking your body.

At CK Physio, we are committed to helping you reach your health goals. If you have any questions about staying on track with your new year's resolution or you would like to talk to a physiotherapist in London about a personalised plan to help you stay more physically active, please feel free to contact us today.