Happy New Year!! Yep, it's that time of year again. Time to keep track of calories taken in vs. calories burned. The newest diet craze is in your face, what to eat, what not to eat. What's the best kind of exercise to do. What a whirlwind of information! How is anyone supposed to keep track of it all! We are going to cut through the fog of brain-boggling information and help you reach your goal correctly.
DON'T expect drastic changes immediately. DO aim for losing about 2 pounds per week. It's not safe to drop lots of weight all at once. The faster you lose the weight, the easier it is to gain it back. The battle of losing slowly will help you remember the work you put in so you'll be less likely to fall back into old habits.
DON'T go intense with your workouts until you are ready. DO start slow and work up to faster, longer, and stronger. You can always start slow and add intensity. Focus on getting your form and technique right. If you start intense without getting technique down, there is a greater chance of hurting yourself. When you watch TV and see them going all out, remember, they have a full medical team standing by if something happens. Unless you're working out in a hospital, there probably won't be a medical professional close enough if something drastic happens.
In addition, DON'T try anything you see on TV at home. DO stick to what you know. If you want to try new things, seek professional guidance. Ask a trainer how you can take your work-out up a notch.
DO add exercise to your life. When your are sitting at your desk, stop and do a few squats. Simply stand up and sit down a few times. Further, you can do a few push-ups on the desk. In this way they are less strenuous because you are on an incline. Just put your hands on your desk, take your feet out behind you, tighten your abs & push yourself up. These moves will get your blood pumping and give you a needed boost of energy when you're feeling low.
DO go for a walk at lunch. Even 10 minutes can help improve your mood. Getting some fresh air is best, but if its cold, just go for a stroll in your building. To add some intensity, take a flight or two of stairs. Work your way up to taking the stairs vs. the elevator on a daily basis.
DO stretch at your desk. When feeling stiff, sit up nice and tall and take your chin down to your chest. Turn your head side to side, looking over each shoulder. Take your left ear to your left shoulder, and repeat on the right. Stretch arms back to open the chest wide. Stand up tall and stretch those legs. Do this about once every half hour that way you stay limber.
DO incorporate healthier choices into your diet. Add salad, veggies, water, whole grains and fiber to your diet. Cut down on your sugar, salt, and fat content. Even little changes will help you reach that ultimate goal!
Remember, if you have any questions, comments, or concerns contact the Wayne County YMCA at (570) 253-2083. If the web is your thing, head on over to ymcawayne.com. Good luck and way to go on getting healthy!