Wellness Resolutions: Expert Tips for Setting Health, Diet, and Exercise Resolutions


“Like all goals, our workout resolutions need to be tough, but achievable, but also meaningful,” says Reynolds of the workout goals. “We need to know not only our what, but our ‘why’. Do you want to get in shape, lose weight or be healthier? All of them are very admirable goals, but the “why” makes those goals important. “

“Do you want to be a role model for your children? Do you want to reduce the risk of serious health problems? Want to feel sexy about yourself? Knowing WHY you want to make your changes makes it easier to take this step every day to do your exercise, ”she explains.

Remember that exercise is also a way to take care of yourself; not just a torturous boredom. It is possible that there is still a form of exercise that you will like; you may need to kiss some metaphorical frogs first.

“It’s extremely important to enjoy the process,” confirms Reynolds. “If you don’t like running, don’t just because you’ve seen someone on social media who said it’s good for weight loss. If you can find something that you really enjoy doing, it will be a lot easier to get started in your new routine.

As for the ‘amount’ you should try to commit, that will of course depend on personal factors (such as your goal, current fitness level, past injuries, etc.), but as a general rule, Reynolds notes that ” The World Health Organization recommends between 150 and 300 minutes of moderate-intensity exercise per week.

“That works out to 20 to 45 minutes a day. You don’t have to pound the pavement for hours to make effective changes to your health, ”she says. In fact, Reynolds offers a balanced approach to exercise, even if your goals are lofty. “Remember that our adaptations to exercise occur during our rest and recovery. Days of rest are not lazy days; they are important stepping stones towards the global positive health journey that we have started, ”she explains.

“I see so many people in my clinic who have embarked on a new exercise program and put in too much effort too soon, which almost always results in injury,” she says. “It’s important to remember to only change one FITT setting at a time. These are frequency, intensity, time and type. If you want to increase the time you spend running, walking, or swimming, you shouldn’t be trying to run faster. You should be comfortable with your increased load level before increasing any of these settings.

Reynolds also suggests using the buddy system to keep you on track. “Responsibility requires all of us to deliver on our commitments,” she said. “So ask a friend to exercise with you and track your workouts and progress on parameters that are important to you (weight, distance traveled, size of clothes, quality of sleep, energy levels), so that you can look back and see how far we have come. “


About Shirley A. Tamayo

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