6 ways to raise your activity level this year

6 ways to raise your activity level this year

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You made the resolution. This year is going to be the year of fit. The result can be defined however you want — lose weight, finish a major event, eat healthier or all of them combined.

It is recommended that adults should get 150 minutes per week of moderately intensive activity, which can include anything from running to cleaning the house. Children and adolescents should be getting 60 minutes per day of vigorous activity.

Being active daily can be tough, but building a little at a time leads to an active habit. Here are six ways to help 'activate' your year.

1. Make a plan, set a goal, and track your progress

The first step is to just start moving. Then, you can build up endurance, strength and motivation to keep going further.

"If I have a patient who hasn't exercised in years, but would like to start, I encourage them to start small and from where they are capable, then increase a little each day. It won't seem like much at the start, but they may feel motivated to keep going once they reach each goal," said Harmony Rosenberg, patient and family educator at Cedar City Hospital.

Whether your goal is to get 30 minutes of exercise a day or to run a marathon, make it something that motivates you and write it down.

"It has been found that individuals who write down their goals are 42 percent more likely to achieve their goals just by writing them down," said Meagan Kline, exercise physiologist at the Intermountain Heart Institute.

Schedule out your workouts just as you would an important appointment. Then keep a journal that shows how well you do towards meeting your goals and see where you might lack.

2. Find what you enjoy

Healthy habits won't stick if you don't enjoy them along the way. So, rather than make yourself a runner (when in reality you hate running), find what you love to do.

Many gyms and workout DVDs offer Zumba, yoga, weight lifting, jump roping (and more) instruction. Find one that you love. You are going to be more motivated to keep exercising if you look forward to the activity.

3. Find ways to exercise in your own home

Another possible hindrance to your New Year's Resolutions is that you are making them in the middle of the winter. (Who put the new year at January?) Starting an outdoor training program can be rough. But, don't let winter stop you. Find ways to increase your activity at home.

It can be anything that gets you moving: cleaning, shoveling the snow, dancing with your kids or finding a place to spread out a yoga mat. You can even use some video game systems, like the Wii, that require body motion to play.

Shutterstock
Shutterstock

4. Change up your workouts

It's important to find variety in your workouts. There are benefits in exercising different muscles. But it also keeps your fitness fun.

"It is crucial to mix up your exercise weekly. These adjustments don't need to be large, but altering your mode, time, speed or intensity can give you great benefits," said Kline.

5. Find a workout partner

A workout buddy can keep you on track. It's easier to tell yourself you're not working out today, but it could be harder to cancel on a friend.

"Commit to meeting a friend for a morning walk, or an evening gym session, and you'll be more likely to follow through," Kline said.

6. Find little ways to increase your activity

There are golden moments scattered throughout your day to be more active. You could walk the dog, park farther away from the store or opt to take stairs instead of the elevator. You can visit Intermountain LiVe Well for more tips on being more active.

Moderate workouts at five days a week will help you live a healthier and fit year.

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