It’s no secret that investing in personal fitness has countless benefits: it fights fatigue, improves your mood and even “slows” aging. Still, studies show that 60% of American adults don't get the recommended amount of physical activity and more than 25% of adults are not active at all.
So why is it so difficult for many of us to consistently get off the couch and lace up our sneakers? Summer may already be here, but it’s never too late to start making positive choices that kickstart your journey to better health.
Set attainable goals
If you’re starting from square one this summer, the most effective way to formulate fitness goals that work is to use the SMART method – specific, measurable, attainable, realistic and timely. These elements help you create goals that are strategic and effective.
Writing down personal goals is also a great way to hold yourself accountable. In fact, psychology researchers from Dominican University discovered that people are 42% more likely to achieve their goals when they write them down on a regular basis. Your goal notebook can also serve as a workout log and food diary, both of which can help you keep track of progress.
Plan for workouts
Finding the motivation to work out can be difficult, especially with summer plans crowding your schedule. A simple way to mentally prepare for exercising is to set out all of your workout essentials – clothes, shoes, water bottle, gym bag – in the evening before going to bed.
Physical preparation is also essential to staying healthy and free from injuries. Warm-ups effectively increase heart rate and blood flow, preparing joints for increased physical activity. A successful warmup includes dynamic stretches that are similar to the workout – for example, if you’re going on a run, try lightly lifting the knees toward the chest at a quick pace for 10 to 20 seconds to get started.
Change it up
Switching up exercise routines is a smart decision no matter where you are in your fitness journey. It can be tempting to find a set of exercises you’re comfortable with and fall into a set pattern, but that practice could hinder long-term health.
The main risks of exercising the same muscles every day are strains or tears from overuse. Adding fresh elements to workouts – such as a new type of exercise or a different muscle group to focus on – not only helps avoid repetition injuries, but can also boost your brain power. According to an Oxford Academic study, exercises that require thinking (for example, a new workout with a learning curve) increase cell growth in the hippocampus of the brain, which is responsible for learning and memory.
Improving your physical fitness is much easier with the right goals, proper planning and necessary variety. Whether you’re just beginning or simply need new motivation, don’t be afraid to dedicate yourself to becoming a better version of you – starting today!
Nemiah Rutledge is the founder and owner of Body Paradox, a Jacksonville-based fitness company that provides corporate and personal fitness training. For more information about his exercise programs and philosophy, visit BodyParadox.com.
