Happy, Healthy 2021: Time to Get Your Move On!
For many of us, the new year marks the perfect time to set goals and make resolutions. Losing weight, eating right and regular exercise often top the list of annual self-improvement strategies. But surveys show those efforts seem to fizzle within months. By June, just 1 in 5 Americans say they’ve kept up with their new year’s resolution on a consistent basis.
This year, maintaining good health is even more critical than ever, which is why we’re designating 2021 as the year to get your move on! Staying active is the key to boosting your energy, improving your mood and keeping your body fit. Regular physical activity may help lower your risk of high blood pressure, heart disease, stroke, diabetes and certain cancers.¹
Developing a daily exercise routine that you can stick with is the best approach, but movements of all kinds can keep your heart pumping and your vascular system strong, especially during these winter months. The cold weather, along with the pandemic, is keeping us inside more than we’d like, so here are some tips to keep you off the couch and on your feet.
Subscription online exercise classes
In the Age of Apple TV, Amazon Prime and Hulu, you can take just about any fitness class you can think of in your own living room or basement. For a flat monthly subscription fee, you can stream unlimited classes, from cycle spinning to treadmill running, weight and strength training to stretching, Pilates, barre, yoga and meditation. Some services such as Peloton and Daily Burn offer live sessions. You don’t need to invest in a Peloton bike, either; the Peloton app can be downloaded onto your tablet, phone, TV or computer. Apple Fitness Plus launched a new service in December that’s available for Apple watch users with a variety of workout class types, including core, HIIT, strength, and rowing. CNET online has a rundown of the best apps and what workouts they offer.²
You might want to try a few different apps before settling on the subscription you like best. The good news is that most of them offer a free, limited trial period. Remember, if you’re new to exercising, start out slowly and build up over time to avoid any strain or injuries.
Buy a fitness tracker
Prices have dropped, battery life has increased, and the quality has gone up, so there’s really no excuse not to purchase a fitness tracker, especially if you need to shed that ‘quarantine 15’. Fitness trackers can help you keep track of steps taken and calories burned, while monitoring your heart rate, sleep patterns, stress levels and water consumption. Best of all, the trackers are a constant reminder (and motivator!) to keep you on your toes. There are so many brands and models to choose from, the key is to do your research before buying to suit your needs. We recommend reading PGMag and Consumer Reports online to get started.³,⁴
Make Your Smart Phone Smarter
If a fitness tracker isn’t your thing, there’s a simple way to keep your activity level up throughout the day. Use your smart phone to set alarms every 30 minutes, as a reminder to get up out of your chair – and move! Researchers have long warned that inactivity and prolonged sitting leads to increased sickness based on studies of bus drivers and office postal workers back in the 1950s. After 30 minutes of sitting, your metabolism slows down by 90%, limiting the power of enzymes within your body to move the bad fat from your arteries to your muscles.⁵ By getting up, stretching and moving around, you recharge your body and help reboot your brain. Take calls standing up or drink a cup of tea or coffee while standing by the window.
If you live in a home or building with stairs, take advantage of those steps as much as possible for quick sprints that will elevate your heart rate. And finally, if you’re working from home or find yourself sitting for much of the day, you might want to consider a height-adjustable standing desk. Experts recommend shifting from sitting to standing throughout the day as the best way of keeping joints flexible and lessen back strain. Be sure to wear shoes with good arch supports and use a comfortable floor mat to ease any pressure.
Let’s all make 2021 the year we commit to getting our move on!
Citations:
1-https://www.heart.org/en/healthy-living/fitness/getting-active/get-real-about-getting-active
2- https://www.cnet.com/health/best-streaming-workout-subscriptions-for-2021/