Did you know that just 8% of people that make a New Year resolution actually achieve them. We've all done it. Whether we mean it or not we all have any idea in our head about something we'd like to do different next time around and more often than not it has to do with our eating habits, exercise regime (or lack of) and healthier lifestyle changes. The truth is that most of us should actually make some improvements in our lifestyle habits and we have the best of intentions but when routine & reality settle back in it just becomes so easy to slip back into our old comfortable habits. So is there a simple solution you may ask? Well the answer is no but keeping it simple may be the key. Don't over think or over do it. Set your self some realistic and achievable goals and lifestyle changes and never give up. If you fall off the wagon, rather than concede defeat just start again the next day. The feeling of satisfaction you'll experience when you achieve your goal will make it all worthwhile in the end. Bring on summer 2019!
JANUARY / FEBRUARY - START A WORKOUT PROGRAM OR CHALLENGE YOUR CURRENT FITNESS
No matter what your fitness level - challenge yourself to do a bit more. If you're not currently doing any activity the best thing you can do is simply begin. Start moving with a daily 30 minute walk, or push your current fitness level to get stronger or more flexible, or faster. Fitbits and other wearable devices are common Christmas gifts, so wear one if you have one, set yourself a goal and go out there and smash it! In early December, I bit the bullet and got a DEXA Scan (a scan to assess bone density & body composition, in other words where my fat is!) And while the results weren't exactly what I wanted, it has been a great motivator to change how I exercise & eat!
MARCH / APRIL - DRINK MORE WATER AND LESS FIZZ
On average Australian men should be drinking a minimum of 2.5 litres of water a day and women 2 litres. For every hour you work out you should be adding another litre. Add some ice and a piece of lemon or lime for a bit of zing on a hot day. Drink green tea instead of coffee and beware of juices that are full of sugar.
MAY / JUNE - SAY GOODBYE TO SUGARS & BAD CARBS & INTRODUCE MORE WHOLEGRAINS AND VEGETABLES.
This can be a real challenge for most - so do this one day at a time. It is really about getting your diet back to basics & to what we should be consuming as a healthy human species - avoiding highly processed foods, artificial sugars, breads, pastas, biscuits, most cereals. Eat more wholegrains, nuts and seeds and of course as many leafy greens and vegetables as you like. Add quinoa, kale & fish to your diet and avoid comfort food. If you have the munchies try snacking on vegetable sticks and hummus dip or a handful of almonds.
JULY / AUGUST - TIME TO STRETCH & GET POSTURE SMART
As the seasons get colder, our muscles & joints need a good stretch to keep you flexible. Yoga is the oldest and easiest form of stretching to keep you nimble. You can either join a class, or simply do a routine at home through You Tube. Foam rollers are another great way to stretch out any tight area's - foam rollers are readily available at local sporting goods retailers or online.
SEPTEMBER / OCTOBER - MEDITATE YOUR MINDFULNESS
I know - its another meditate / mindfulness reminder - I also rave on about Mindfulness and meditation because of its long running track record of being amazing for many aspects of health and wellbeing - those free links again are - HEADSPACE & SMILING MIND; download them and practice every night.
NOVEMBER / DECEMBER - GET YOUR Zzzzzz IN ROUTINE
It is estimated that a lack of sleep is costing our economy $5.1 billion annually in lost revenue. Often times, the reasons for sleep disturbance is multi-factorial. Use the busiest time of the year to set a sleep routine, go to bed at the same time, awake at the same time. Meditate prior to sleep (there it is again!), switch off any tech devices at least 2 hours before bedtime & ensure you have a blue light filter app installed to calm the mind (Twilight on Android & F.Lux on Apple), ensure you buy a new pillow every 2 years & mattress every 10-15 years depending on its life.
Presented by Dr. Mario R Ferraro - Chiropractor - Wellness Practitioner
Caroline Springs & Essendon Fields
The Information presented in this article is a guide only and does not substitute for health professional consultation. Any pain that is of a persistent nature should be thoroughly assessed by your qualified health care practitioner.