As this year departs, and a new one touches down yet again, your social network feeds must be absolutely swamped with all sorts of generally cheesy ‘New Year, New Me’ captions and sound bites. Of course, there’s nothing wrong with a bit of optimism and renewed sense of positivity at all.
Yet, people often have unrealistic expectations. We all know that one person who goes through a pack and a half of Marlboro Reds and says he or she is ‘Gonna quit!’, or how about your couch potato mate whose swears he’s going to “run the Shanghai Marathon” in 2018. Lucy could actually quit her chain-smoking and take up Bikram Yoga, and old Lee might just about finish the Shanghai marathon quicker than Mo Farah, but as we all know, the key to meeting your expectations is first and foremost to set realistic ones.
Here are a few REALISTIC health and well-being solutions as an alternative to last year’s great, yet ultimately failed expectations!Read More
Take it one week at a time. It’s much easier to plan to go running three times this week than vow to run three times a week indefinitely. If you make your fitness goals week by week, rather than for long into the distant future, you’ll have more success, and that in itself is motivating.
Tips: Go for a medium-intensity 3k run, and then reward yourself with a nice, cold pint after. Build your distances up fortnightly by a kilometer each time, and see where that takes you!
It’s all well and good putting yourself through a tough workout, but if you’re many others, you probably neglect this aspect of your fitness regime, even though stretching has major benefits. Stretching is the unsung hero of exercise that keeps your muscles flexible, free from injury and feeling fresh for your next planned workout.
Tips: When it comes to post-workout stretching, there are a 3 golden rules
- Instead of trying to stretch your whole body after every time you exercise, focus on a key area of the body each time.
- Always stretch your muscles after you have warmed up your body first, and perform each stretch gently, without bouncing or pulling.
- Breathe deeply throughout and pay attention to the sensations you feel in your body as you stretch.
Whether you’re a serious athlete or simply exercise for recreation or even perhaps an ordinary human being in general, it is vital to stay hydrated. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms. This year, easy as it sounds, drink more water!
Tips: So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids for men
- About 11.5 cups (2.7 liters) of fluids a day for women
Plan to Sleep
We plan when we wake up in the morning, important meetings and even what we want to have for dinner, and yet most of us rarely think of falling asleep as actively doing something, so we don’t plan for it. Dr Holly Phillips, author of the Exhaustion Breakthrough says that “when you put sleep in your calendar, it becomes a priority, the same way your gym time and work meetings are priorities.”
Tip: Set a reminder to go off a half hour before you plan to hit the sack.
Green is the Colour!
“Finish your vegetables!” often screeched not spoken, has been heard by generations of children, since mankind first established its huge nutritional role in maintaining health and wellbeing. 2018 is the time to actually take it seriously.
Tip: “Instead of making an ‘I want to lose weight’ pledge, try “I’m going to put more fruits and vegetables on my plate, so the resolution is a positive action that you can perform over and over.” says Joy Bauer, a New York City-based nutritionist.
We hope these tips will get you prepped and primed for 2018. Wishing you a happy new year, with realistic expectations, which will hopefully not just be met, but surpassed by this time next year!