How To Make Exercise A Regular Habit

By Dr. John A. Papa, DC, FCCPOR(C)

The Christmas season is upon us and this means that New Year's resolutions are not far behind.  Starting an exercise program will likely be on many people’s resolution lists, and for good reason.  Regular exercise has long been identified as an essential element of good health.  Despite this fact, many struggle to make exercise a regular habit.  Below are some helpful tips that can help individuals stick with an exercise program.

Make Exercise Convenient:  Incorporating regular exercise into a busy life necessitates some planning and sacrifice so it becomes a priority.  This may require scheduling exercise into everyday routines and/or making regular exercise as convenient as possible, thereby increasing the likelihood that it remains a priority.  Exercise does not need to be time consuming.  Regular bouts of exercise for as little as 30 minutes a day can have a positive impact on health.

Make Exercise Safe:  An exercise that may be considered safe for one individual may not be safe for another due to age, physical limitations, and other health concerns.  If you are not sure where to start, consult with an experienced individual such as a personal trainer or health care provider who can assist in choosing activities that are appropriate for you.  If you have been inactive for a period of time, gradually ease into activity and take it slow.

Make Exercise Fun:  Individuals should choose a range of exercise activities that they enjoy.  Performing these activities with a workout buddy, friend, or family member also results in the exercise being more satisfying.  Those individuals who choose fitness and recreational activities they enjoy are more likely to be consistent with those activities.  Having another individual to share this with also increases the likelihood that you will continue with the exercise activity.

Make Exercise Feel Good:  Not only does exercise make you physically stronger; it also has the benefits of releasing excess tension, building self-esteem, and stimulating the body’s natural “feel good” chemicals called endorphins.  Although there may be some initial physical discomfort when beginning a new exercise program, this may be your body’s normal response when starting a new activity and should not last more than one to two weeks.  If discomfort or pain persists beyond this point, seek advice from a knowledgeable individual to make sure the exercise you are performing is appropriate and being done correctly.

Make Exercise Practical:  Individuals beginning an exercise program need to have realistic expectations about the amount of time they can invest, the activities they will enjoy engaging in, and the physical and psychological benefits they expect to experience.

Regular exercise leads to tremendous health benefits that can be initiated by individuals of any age or shape.  Hopefully we have inspired you to invest in the health of your future.  From all of us at the New Hamburg Wellness Centre, good luck and Season's Greetings!

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Your Health Checklist For The New Year

By:  Dr. John A. Papa, DC, FCCPOR(C)

The New Year is quickly approaching and it is time to start thinking about all the changes or “resolutions” we would like to commit to.  The purpose of this article is to give you a head start on planning to act on those resolutions that pertain to health and wellness.

 

GETTING MORE EXERCISE:  Always a popular promise many individuals make to themselves going into the New Year.  Unfortunately, many fail to engage in or sustain a meaningful exercise program.  Several keys to making exercise work for you include scheduling exercise into daily activities to make it as convenient as possible and choosing exercise activities that you enjoy.  Health benefits can be realized in as little as 45 minutes, three times per week.  Starting off slowly and easing into activity will help prevent injuries.  Be sure to incorporate components of aerobic, resistance, and flexibility training to ensure you are getting the full benefits of exercise.

NUTRITIONAL BALANCE:  Sensible eating should consist of nutritional balance with the correct proportion of quality carbohydrates, proteins, and healthy fats.  Significant and positive changes can be made to your eating habits by cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.  Your body only functions as well as the fuel you put into it.

STRESS MANAGEMENT:  Unresolved stresses can lead to many health problems if left unchecked.   Changing the way we think about stress can be the first step toward better health.  Some stresses can be avoided while others can be confronted and resolved.  There are certain stresses that we cannot do anything about, so don’t fret about things beyond your control.  Rely on close family and friends to help you through times of stress.  The New Year is a time of starting fresh, and letting go of things that prevent you from enjoying life.

SLEEP:  Important biological mechanisms function during sleep hours to help our bodies recharge, recover, and recuperate.  The average adult requires six to eight hours of restful sleep each night.  As little as three days of sleep deprivation has been shown to significantly compromise productivity, create problems in relationships, and contribute to numerous health problems.  Restful sleep is essential for good health and its importance should not be underestimated.

ELIMINATING BAD HABITS:  From a health perspective, some of these may include quitting smoking, limiting alcohol or caffeine intake, watching less TV, not brushing or flossing our teeth regularly, or being ornery towards others.  In reality, a list of bad health habits may be longer for some than others.  Commit to eliminating three of your worst health habits and see how much better this makes you feel.

For additional information on how you can improve your health and wellness, visit our website at www.nhwc.ca.   From all of us at the New Hamburg Wellness Centre, good luck and Season’s Greetings!

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.