Exercise doesn’t have to be hard! There are three key ingredients to get and stay motivated for your workout routine:
- Maintain a regular schedule.
- Have friends hold you accountable
- Make exercise fun!
Maintain a regular schedule
Keeping a planned and consistent workout schedule is proven to help you stay on track. If you don’t work out regularly, it’s easier to make excuses for yourself. But be sure to plan your exercise schedule realistically! If you usually spend weekends with friends, then it doesn’t make sense to plan your gym sessions for Friday and Saturday nights. Over time, your consistent workout routine will become part of your everyday life, and it’ll get easier and easier to stay motivated!
Hold yourself–and your friends–accountable
Having your friends hold you accountable simply means asking your friends to hold you to a certain task. This is a great strategy to help you get motivated to workout. Your friends will text you and ask you if you’ve been working out, and will remind you not to lose sight of your goals. Have your friend join you on your workout routine and you can make exercising more fun, and hold each other accountable!
Make exercise fun!
A great way to mix up your workouts is to make it feel more fun. Watch YouTube exercise videos, take part in Zumba classes or play exercise video games. You could even watch TV or listen to music while working out on stationary machines to help pass the time faster. All of these are great examples of how to make your gym session fun, instead of making it feel like a chore.
Want to know more about staying motivated to workout?
New Year, new you! The number one New Year’s resolution is to lose weight. Here are some easy tips to get you on the right track.
Why it’s important to be at a healthy weight
Living in a healthy body mass index has positive short- and long-term health effects. Shortly after you start exercising, you’ll feel great and be able to do various activities without getting tired. After a while, you’ll reduce your risk of having health issues like type II diabetes, heart issues and so much more. Plus, exercising for at least 60 minutes a day can benefit your mental health, too!
5 tips to lose weight
- Don’t get bored! Doing the same routine day after day can leave you bored or burnt out. Try adding strength training to your workout! It helps build more muscle, which in turn helps you burn more calories.
- Reduce your screen time! You’re more likely to gain weight if you spend all your time sitting idle with technology. If you absolutely have to binge-watch that new TV show, think about streaming it from your phone on the treadmill!
- Watch your portion sizes! The easiest way to cut calories fast is to stop or reduce sugary drink consumption like sodas, juices and energy drinks. These are all empty calories that could be saved or used elsewhere. Choose smaller portions, split a meal with a friend or start measuring out your food. TIP: A great way to control your portions is by preparing the food yourself.
- Eat your fruits and veggies! Fruits and veggies are a great way to get full on small portions. You should avoid canned or jarred fruits and veggies, because they often contain added sugars and salts. Go for fresh or frozen fruits and veggies instead!
- Don’t skip breakfast! Breakfast really is the most important meal of the day. Breakfast helps kick start your metabolism, which helps your body burn calories.
Want more tips on maintaining a healthy weight?
It may seem a little surprising, but getting too much sun can actually put you at risk for developing melanoma, a type of skin cancer. Protect yourself with sunscreen to prevent skin cancer!
Why should I use sunscreen?
Sunscreen creates extra protection for your skin to protect against the sun’s strong rays. Using sunscreen every time you are outside (even if it’s cloudy) will prevent against painful sunburns, wrinkly skin and even melanoma. People from all backgrounds, with all skin types/colors need to wear sunscreen to protect from these harmful rays. Melanoma doesn’t just happen to older people, everyone is at risk after they have gone through puberty (this probably means you!) Melanoma is the second most common form of cancer in young people ages 15-29.
Which sunscreen is best?
You always want to use a sunscreen that protects against UVA and UVB rays so make sure to read the label! Sunscreen with an SPF (this is what protects your skin from the sun) factor of 30 or more is what you want to look for. Be sure to put sunscreen on before going out in the sun to allow time for it to work.
Here are some tips from Impact Melanoma to keep you safe in the sun!
- Avoid the sun when it’s strongest, typically between 10 a.m. and 2 p.m.
- Use an SPF of 30+ daily on parts of your body that are exposed to sun
- Reapply SPF every two hours, or after sweating a lot or swimming
- Wear protective clothing, hats and protective sunglasses
- Avoid tanning beds, tans and sunburns
- Get an annual skin exam or talk to your primary care physician about checking your skin
- Talk with your family members and know your health history. If anyone in your family has had melanoma, you are at a greater risk!
Still want more information? Visit these links:
Regular exercise and good eating habits are major keys to reaching or staying at a healthy weight. We often think that exercise and good eating habits require a lot of effort and planning; but that’s not true! The best way to work them into your life is by making small changes that gradually become part of your routine.
60 Minutes of Movement
You should get 60 minutes or more of physical activity a day. Note the word “activity”: it doesn’t have to mean doing complicated exercises or hitting the gym every day. The key is to get your body moving for at least an hour a day.
Eat Well … Don’t Diet!
One reason diets don’t work is because they make you think of foods as “good” or “bad,” when the truth is everything is OK in moderation. Diets also encourage people to “give up” certain foods, which can make you feel deprived. In fact, diets often deplete our bodies of important nutrients!
The best way to stay at a healthy weight (or lose weight if you need to) is to make healthy food choices daily. You should eat a variety of foods. There’s nothing wrong with the occasional treat. And remember: Abs are made in the kitchen!
Healthy Eating and Exercise Tips
Ready to get moving? Use these tips to stay healthy and active. It’s OK to fail, just remember to pick yourself up and keep going!
- Start today.
- Take the stairs instead of the elevator.
- Walk or bike when you’re traveling to nearby places.
- When you do drive, park farther away from the building.
- Limit your screen time to no more than 2 hours a day
- Try playing interactive games that get you moving.
- Figure out what type of exercise interests you.
- Alternate the kinds of activities you do so they always feel fresh.
- Drink more water.
- Eat at least five servings of fruit and vegetables a day.
- Make healthier fast-food choices or avoid fast-food places whenever you can.
- Keep healthy foods on hand.
- Eat only when you’re hungry.
- Eat a healthy breakfast every day.
- Use fitness apps to help you stay on track.
Need more information? Check out these resources on staying active and healthy: