Maintaining your health and fitness throughout the year
Published:Wednesday | January 1, 2025 | 12:06 AM
The start of a new year brings a wave of motivation to improve your health, fitness, and overall well-being. However, many people approach their goals with lofty ambitions that quickly fade because they are either unsustainable or too overwhelming.
Staying fit all year long can be challenging, especially when life gets busy or circumstances change. Whether it is the demands of work, shifts in family dynamics, or unexpected personal challenges, it is easy to let fitness routines slip.
However, staying active does not have to be an all-or-nothing endeavour. Learning how to adjust your routines and make strategic changes can help you stay consistent, even when life gets hectic.
Regular exercise offers numerous health benefits, including improvements in mood, cognitive function, and the management of various health concerns such as heart disease and depression. If you have hit a plateau or feel your motivation waning, consider consulting with a personal trainer or fitness professional to help keep you accountable and on track.
For over 15 years, Keniel Chambers, co-owner of JYM Training, has been assisting persons to attain their optimal lifestyle and fitness levels. According to Chambers, life is busy, that is a fact, but a busy life without the proper coping mechanisms, like physical exercise, leaves your body prone to infection, disease and mental burnout.
Whether it is committing to a weekly workout routine or taking a few extra steps every day, the right fitness mentality, he said, can give you the quality of life you deserve.
Get into the right mindset
“We encourage people to get into the right mindset and become mentally prepared before they undertake the task of getting into shape. Getting healthy and fit is not just a lifestyle, you have to be committed to maintaining it. We want persons to understand the importance of framing their mind to undertake the tasks and what is expected of them,” Chambers said.
Most people know that exercising, sleeping and healthy eating should be at the top of their priority list. However, he says it is easy to fall into the trap of believing there is no time to have a life beyond work, much less one that carves out time for regular exercise. But Chambers believes that personal health does not have to become a daunting task that commands large chunks of one’s day.
“You must set short- and long-term health and fitness goals, and we encourage people to maintain sustainability and be accountable. They must believe in themselves to execute their plans. You have to be committed to get the results that you set for yourself,” Chambers said.
He adds that persons do not have to spend hours in a gym or force themselves into monotonous or painful activities to experience the physical and emotional benefits of exercise.
A little exercise, he says, is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.
“When you set your goals, you have to build your body with the right nutrition. Without proper nutrition you won’t see the results that you want. Discipline is important in this process, because when you create a diet, it is important that you stick to it,” Chambers added.
Whatever your age or fitness level, even if you have never exercised a day in your life, there are steps you can take to make exercise less intimidating and painful, and more fun and instinctive.
You did not get out of shape overnight, and you are not going to instantly transform your body, either. Expecting too much, too soon only leads to frustration. Chambers says: “Try not to be discouraged by what you cannot accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical pay-off will come in time.”
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GETTING STARTED SAFELY
If you have never exercised before, or it is been a significant amount of time since you have attempted any strenuous physical activity, keep the following health precautions in mind:
• Health issues: Get medical clearance first. If you have health concerns, such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.
• Warm Up: Warm up with dynamic stretches, active movements that warm and flex the muscles you will be using, such as leg kicks, walking lunges or arm swings, and by doing a slower, easier version of the upcoming exercise. For example, if you are going to run, warm up by walking. Or if you are lifting weights, begin with a few light reps.
• Cool Down: After your workout, it is important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries.
• Drink plenty of water Your body performs best when it is properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.
Listen to your body. If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout, but do not try to power through pain. That is a recipe for injury.
For more information on JYM Training, visit @jymtraining on Instagram or email: ibook80@yahoo.com.
- K.H