Five (5) Ways to get your ‘fit on’ in the New Year – 2023 and Beyond!

O yeah! Most of us are guilty of doing this! We nicely curate those fitness plans, some of which have been in existence from past years as we vow to get back on track or maintain the journey for the new year. Then the new year comes around and we sign up for that gym membership or put together our ‘at home’ workout plan, then about two (2) weeks into the new year, it has become a forgotten part of memory.

But do not let that hinder you from starting or maintaining your fitness journey. Here are some ways in which you can finally start that journey or stay the course this new year, 2023 and beyond. Let’s discuss!

You can learn more about how to create a fitness routine here.

Creating that ‘HIIT’ fitness program

The Discussion

According to research, sedentary lifestyles are on the rise, globally. The numbers are quite alarming the report denoted that 1 in 4 adults and 81% of adolescents do not participate sufficiently in physical activity (Madrigal – Pana et al., 2022). As such, most of us, while we may participate in a little physical activity, it is not enough to positively impact our overall well-being. Therefore, we are still labelled as sedentary.

In addition to time and budget, other factors have purportedly contributed to a sedentary lifestyle. Some of these include cultural values and norms, the motivation to exercise and the ‘biggy’, technology (World Health Organization, 2018). While technology has contributed greatly to the health and fitness world with apps, websites, and videos for almost every topic that can come to mind, sometimes the sheer number of information can be overwhelming or not properly thought through.

Additionally, social media, which has seemingly become the mainstay of society have further aggravated this situation. However, physical activity must be treated as a priority, as research has denoted that a sedentary lifestyle can lead to the development of certain diseases and even early death (Park et al., 2020). Research has linked sedentary habits to chronic diseases such as diabetes, obesity, cardiovascular disease, cancer, metabolic syndrome etc. (Arocha, 2019).

Research denotes that insufficient physical activity is the 4^th leading risk factor for mortality (WHO, 2022.). The research further purports that being physically inactive will cause you to have a 20% to 30% increased risk of ‘all-cause’ mortality in comparison to those who perform some form of physical activity for at least thirty (30) minutes most days of the week.

In this article, we will be discussing five (5) ways in which you can start or even maintain a fitness plan or physical routine. Some of these tips and steps are even linked to other posts and resources that will further help you on this path, right away.

You can read more about exercising and its benefits in these posts.

Five (5) Tips to help you get your fit on!

Start the journey slow.
Walk it off!
Running is good!
Try a wellness challenge.
Watch what you eat!

Start the journey slow!

This is important, especially if you have been sedentary for a while or inconsistent with your fitness plan. The thing is, while you might have felt that adrenaline rush or ‘super’ motivated to exercise after eating those extra pieces of chicken, ham, cake and the four (4) cups of eggnog during one of your festive gatherings, that level of motivation can decrease fast when other life obligations come into play, so start slow.

Put a plan in place by writing down your fitness goals for a week, a month etc. (preferably short periods). This should consist of the routine you will follow and just do it! So, set a time in your day, which can be a challenge, but schedule it just the same, and do your workout, whether it be at home or the gym. Sometimes you may not be able to stick to the exact time of day due to situations that may arise, but still ensure that you designate time for your workouts on the days scheduled.

Importantly, take into consideration the duration of your exercise routine. This will also contribute to your overall fitness goal. As such, try not to start with long workouts duration such as an hour or more, rather, try a 15-minute workout on your first day and increase it by five (5) or ten (10) minutes in the same week or subsequent week/s. This will help you to build endurance, which will help with those longer workout durations. Additionally, gradually increasing the duration will help to train your brain to come out of the ‘sedentary habits’ which will also help with your level of motivation.

Long durations can invoke a feeling of overwhelm. Also, it will cause you to become tired too fast as well as cause your workouts to feel like a chore you just do not want to undertake. All of this can result in you giving up before you have truly started. Moreover, research has shown that even short periods of workouts of thirty (30) minutes or less for at least three (3) days per week, can positively impact one’s overall health (Petruzello et. al. 1991). So, do not rush it, just plan it, and work the plan.

Here are a few articles that can help to motivate you on your fitness journey:

Walk it off!

If your budget cannot accommodate a gym membership or you just do not have the time to traverse to a gym, consider walking as part of your fitness journey. Walking can be a great way to start or maintain your fitness journey. You can walk in your community, in the park or even at home. Yes, you can now do walking exercises from your very home as there are now videos of that nature. So, you have no excuse!

While it might seem simple and less hyped, research has shown that regular walking can help maintain a healthy body weight and contribute to a strong musculoskeletal system (Fortes et al. 2013). Research also contends that it can help to reduce blood pressure, and the risk of developing type 2 diabetes, and helps with chronic pain, especially for those who suffer from low back pain (Fortes et al. 2013). You can even turn this into a social activity by walking with a friend, which can be a motivating factor.

You can read more on walking on how to do it for weight loss in this article:

So, You ‘wanna’ walk – Here are five (5) ways to do it for weight loss!

Running is good!

Running is a form of exercise that can be beneficial to not only your physique but overall well-being. Research denotes that even just ten (10) minutes of running daily for more or less than six (6) miles can help with a healthy cardiovascular system and reduce mortality that has been associated with cardiovascular diseases (Lee et al., 2014).

As with walking, you can do it from your home or at the park, as long as it is safe to do so. However, with the advancement of technology and social media, you can do this physical activity with the click of a mouse – YouTube videos. Additionally, running can be a way to up the ante a bit when it comes to walking. As such, you can treat it as a high-intensity workout, by performing a bit of walking along with periodic fast-paced running. Research has also shown that running can help lower blood pressure, improve blood sugar levels, and reduce triglycerides and cholesterol. It can also help you to lose and maintain weight, thus improving your overall health (Bhuva et al., 2020).

You can read the detailed article on running and its health benefits here. In this article, you will also learn how to include running in your fitness routine for weight loss.

So You Wanna Run? Here are two (2) major health benefits and five (5) ways to run for weight loss.

Try a wellness challenge!

Challenges are oftentimes a great route to use to get your fitness game up a notch or just to start, especially, if you have been sedentary for a while. As such, they can motivate you to get moving as you challenge yourself daily. For example, a challenge for January, the start of the new year, could be ‘cardio and abs’ in that, you want to lose some weight and strengthen your abs. Therefore, you may incorporate some cardio routine in the month, e.g., walking, running and some abs moves.

If you need further help or guidance, there are a plethora of videos on YouTube of professionals conducting exercises of this nature. Further, your weekly routine could be something like this – three (3) days of cardio and two (2) days for abs etc. You can further ‘up the ante’ by targeting other parts of the body by incorporating leg days and weight training. Remember, you do not have to do all of these in one week, start slow, and then incorporate other exercise routines as the month progresses.

You can also choose a specific type of exercise as a challenge. This could be based on your fitness goals. For example, a week or month of Abs challenge, Plank Challenge or even squats, a particular routine or combination that can help to impact the entire body. Remember, to always incorporate some form of warm-up activities (cardio and stretch), even if you are just going to perform a challenge. Five (5) to ten (10) minutes is sufficient as you do not want to cause any injury to your body.

Here are a few challenges along with some linked posts that can help to get you started:

In addition to physical challenges, you can also incorporate other wellness challenges into your fitness routine. These can help to bolster your immune system and strengthen the body which can further enhance your fitness results. Here are a few challenges that you can incorporate. You can download your preferred challenge and place it in an area that is accessible and viewable.

Also, to make your journey a fun one, why not start with a friend or a member of your family?

Watch what you Eat!

While this can be easier said than done, it is critical to the overall success of your fitness program. No fitness plan is complete without taking diet into consideration. Proper eating and snacking are fundamental to one’s overall success. Additionally, not because you are exercising, that does not mean that you can eat burgers and fries every day and exercise it off (guilty anyone 😊). As such, you want to incorporate more healthy habits, like your green smoothies, protein shakes, and eating a more balanced diet of healthy carbs, protein, and fats. Water will also become crucial, as you want to keep hydrated so that your organs can carry out their necessary functions.

You can read more on nutrients here as well as a wellness routine that can help you on this journey here.

Illustrative Summary

Here is an illustrative summary of the five (5) ways you can get your ‘fit’ on’ this new Year – 2023 and Beyond!

Let’s Sum Up!

Exercising is central to our overall well-being. But sometimes it can feel like a chore or even demotivating to just start. However, let the aim of this year’s fitness goals be – to start. You do not have to reign in the big guns like a gym membership or get your budget out of alignment by shopping until you drop for fitness gear. Start with what you have, and if you can comfortably incorporate more tools, just do so, but do not sweat it, just do it.

In this article, we discussed five (5) ways in which you can start your fitness journey, especially if you have been sedentary. The article is also packed with posts and resources to help you get started right away.

So, what are you waiting for, go, get your fit on! And make 2023 the achievement of your fitness goals and booty year!

You can read more about exercising and its benefits as well as other exercises that can help you to lose weight, tone and strengthen the abs as well as start your fitness programme. Visit the posts below:

References

Arocha Rodulfo JI. Sedentary lifestyle a disease from xxi century. Clin Investig Arterioscler. 2019;31(5):233-40.
Bhuva AN, D’Silva A, Torlasco C, Jones S, Nadarajan N, Van Zalen J, Chaturvedi N, Lloyd G, Sharma S, Moon JC, Hughes AD, Manisty CH. Training for a First-Time Marathon Reverses Age-Related Aortic Stiffening. J Am Coll Cardiol. 2020 Jan 7;75(1):60-71. doi: 10.1016/j.jacc.2019.10.045. PMID: 31918835.
Fortes C, Mastroeni S, Sperati A, Pacifici R, Zuccaro P, Francesco F, Agabiti N, Piras G, Amleto D, Ebrahim S. Walking four times weekly for at least 15 min is associated with longevity in a cohort of very elderly people. Maturitas. 2013 Mar;74(3):246-51. doi: 10.1016/j.maturitas.2012.12.001. Epub 2012 Dec 29. PMID: 23280132.
Lee, D, Pate, R, Lavie C, Sui, X, Church, T.S, Blair, S.N (2014). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. J Am Coll Cardiol. 64(5): 472–481. doi:10.1016/j.jacc.2014.04.058.
Madrigal-Pana, J., Rodriques-Hernandez, M., Santamaria-Guzman, K, Moncada-Jimenez, J. (2022). Sedentary lifestyle, levels of physical activity and adiposity in Costa Rican adult population 18 to 69 yr. Sems-Journal, https://doi.org/10.34045/SEMS/2022/16
Park JH, Moon JH, Kim HJ, Kong MH, Oh YH. Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. Korean J Fam Med. 2020 Nov;41(6):365-373. doi: 10.4082/kjfm.20.0165. Epub 2020 Nov 19. PMID: 33242381; PMCID: PMC7700832.
Petruzzello, S.J., Landers, D.M., Hatfield, B.D., Kubitz, K.A., & Salazar, W. (1991). A meta-analysis on the anxiety-reducing effects of acute and chronic exercise. Sports Medicine, 11(3), 143–182.
World Health Organization. Global action plan on physical activity 2018-2030: more active people for a healthier world: at-a-glance. Geneva: World Health Organization; 2018 2018. Contract No.: WHO/NMH/PND/18.5.