The New Year’s resolution. It sounds so nice and simple, doesn’t it? But here’s the thing: most of them fail. Up to 88 percent in fact, and those aren’t very good odds. If you’re a gym-goer, you know what we mean. It’s packed those first few days of the New Year, as three-quarters of people tend to keep their resolution through the first week of January. After that, the numbers begin to steadily drop off as we approach February 22nd, which Gold’s Gym has identified as the “fitness cliff”—the date that most people usually begin skipping the gym.
While it’s great that 75 percent of people keep their resolution through the first week, a full quarter of resolutions last fewer than seven days! It doesn’t have to be that way, however. The key to achieving your 2017 fitness goals is just that: come up with goals, not a resolution.
Use these tips to help you stay on top of your fitness goals as you head into the new year.
Short-Term Goals for Long-Term Gain
In theory, saying that you want to lose 20 pounds over the course of a year or cut your body-fat percentage by three points is great. In reality, it can become a long and arduous task that’s difficult to focus on, especially when things get tough. Achieving a goal is all about maintaining your momentum, and that’s a lot easier to do when you set small and realistic ones. Pick something on a shorter and smaller scale and knock it out of the park—for you, maybe that’s getting to the gym four times this week or losing a pound in the next two. This way you can also really see the progress you’re making. Add those small achievements together, and you’ll be amazed by the end result.
Focus on the Whole Package
Working out is only part of the goal-achieving mix. The other side is about eating right and living a healthy lifestyle when you’re not in the gym. Real, whole foods will help kick-start your metabolism and boost your energy, which in turn can inspire you to get to the gym. The cycle of smart eating and hitting the gym builds on itself as a reinforcing mechanism that will get you to peak performance. Check out our guide covering the best foods for every vitamin and mineral to get some ideas!
Find a Friend
We all need a boost sometimes. Having a workout buddy is a great way to stay in check and keep you heading back to the gym. Talk about your weekly plan and goals with this person so they can hold you accountable. Do the same for them. You don’t need to work out in tandem every time, but try to schedule at least one session a week where you and your buddy work to achieve your goals together. They’ll notice results that you might not and help you stay on track. Plus, if your buddy doesn’t have membership, Gold’s Gym allows members to give friends a 7-day free pass!
By Judy Mitnick, MS, RD, CDE, Bon Secours In Motion Physical Therapy & Sports Performance
It’s that time again: the time for parties, the time for family and friends, the time for food … and more food, and more food. It’s no wonder people often feel like someone else takes control of their eating during this time of year.
As a Registered Dietitian, I often envision the holiday season as a river filled with white-water rapids. Too many times, folks seem to fall into the rapids and are carried helplessly down the stream of excess calories and too little movement. This year, however, you can make a conscious choice to grab onto a tree branch and control the speed that you head down the holiday river rapids. You also can still enjoy yourself. The key is to go into this holiday season with your eyes open and make deliberate choices instead of merely letting the season carry you down the river.
Be Picky this Year
During the holidays, many of us eat some foods simply because they are there. Treat yourself to foods that are special for the holidays, but skip the excess calories from ordinary, year-round foods like potato chips. At buffets, it always helps to survey the line before putting any food on your plate. This way, only your real favorites wind up in front of you and you won’t find yourself absent-mindedly picking on whatever is left on your plate. You will stay in control and still feel part of the festivities.
Watch the Holiday Spirits
It’s easy to go overboard on calories while toasting the season. Not only does alcohol provide excess calories itself, but it also makes it easier for us to lose focus on our food choices after just a couple of drinks. During this holiday season, set a goal to pace yourself on the cocktails and choose to have water or diet soda in between alcoholic drinks. When you do have a cocktail, you can decrease the calorie content tremendously by choosing calorie-free mixers such as seltzer or diet soda instead of tonic or juices. Light beer and dry white wine tend to be lower calorie choices, as well.
Take Advantage of Extra Activity
It is more important than ever to keep up your exercise routine during the holiday season. Don’t let the cold weather be an excuse to skip the workouts. You may find that exercising in the comfort of your own home – using exercise DVDs, computer downloads, fitness video games or workout equipment – can help you fight the temptation to hibernate this winter. In addition, use the hustle and bustle of holiday shopping and errands to add additional calorie-burning activities. Instead of fighting for the closest parking spot at the mall, avoid the frustration altogether by parking far from the entrance. Once you’ve finished your shopping and returns, use the mall as a great way to get in your extra walking steps instead of going right home. I promise you¸ the more you move during the holidays, the more energy you’ll have to get through the stress and actually enjoy them.
Make a promise to yourself not to be carried down the holiday rapids this year. Put yourself in control and you will find yourself feeling festive and fit into the New Year.
Take charge of your health by staying up to date with screenings and checkups. Schedule an appointment with a Bon Secours primary care provider. Call 804-359-WELL or visit http://goodhelpdocs.com/.
More than 25 percent of Americans who are 50 or older do not exercise regularly and are physically inactive, according to a new federal health report. As a result, millions of people are missing out on many health-related benefits linked to staying active.
Not only can physical activity reduce the risk of premature death, but it also can delay or prevent many chronic diseases, including: heart disease, type 2 diabetes, dementia and some cancers. As adults grow older, they are more likely to be living with a chronic disease and these diseases are major drivers of sickness and disability, according to the Centers for Disease Control and Prevention.
“Adults benefit from any amount of physical activity,” said Janet E. Fulton, Ph.D., chief of the Physical Activity and Health Branch at the CDC and an author of the new report. “Helping inactive people become more physically active is an important step towards healthier and more vibrant communities.”
Researchers analyzed 2014 data from all 50 states and the District of Columbia. A person was considered inactive if the only physical activity they had during the day was from basic movements during daily life activities.
According to the data, women were slightly more likely to be inactive than men. As women and men aged, they were both less likely to be active. More than 35 percent of adults 75 and older were inactive. Roughly 31 million Americans over the age of 50 are physically inactive.
The report comes at a time when health authorities nationwide are concerned about the growing number of children and adults who are overweight or obese, which can lead to several health problems. Federal guidelines for exercising recommend all adults get 150 minutes of moderate-intensity aerobic activity every week.
People who cannot exercise that much over the course of a week should do what they can as their abilities or health conditions permit.
If more people exercised, federal health officials argue that health care costs could decrease as people get healthier. Eighty percent of the most costly chronic conditions among adults 50 and older can be prevented or managed with physical activity, according to the CDC.
Benefits of regular physical activity for people over 50 include:
Maintaining the ability to live independently
Improving mental health
Delaying dementia and cognitive decline
Lowering the risk of falling and fracturing bones
Lowering the risk of suffering from falls
Lowering the risk of moderate or severe limitations
“This report helps us better understand and address differences in inactivity among adults 50 years and older,” said Kathleen B. Watson, Ph.D., an epidemiologist in CDC’s Division of Nutrition, Physical Activity, and Obesity and lead author of the report. “More work is needed to make it safer and easier for people of all ages and abilities to be physically active in their communities.”
Source: Centers for Disease Control and Prevention
From left: Drew Burrichter, Dr. Leanne Yanni and Nathan Kottkamp.
“Being Mortal” Community Event
On November 3rd, approximately 115 community members and healthcare professionals gathered for a screening and discussion of “Being Mortal,” the New York Times best-seller by Atul Gawande. This event was a collaboration between Bon Secours Health System, Inc., Richmond AgeWave, Senior Connections: The Capital Area Agency on Aging, and the VCU Department of Gerontology. The discussion was moderated by Rachel Wattman, MSW, and was led by Dr. Leanne Yanni (Medical Director/Physician for Bon Secours Palliative Care), Drew Burrichter (Director of Mission for the Bon Secours Bereavement Center) and Nathan Kottkamp (Partner in Health Law with McGuire Woods LLP).
To view the “Being Mortal” documentary and learn more about the important topic of Advanced Care Planning, go to “Being Mortal” Documentary.
Parents, get ready to roll up some sleeves for this year’s flu vaccination. Health officials are not recommending the nasal spray flu vaccine for children.
Studies show the nasal spray offered little protection the past three flu seasons.
Instead, all children ages 6 months and older should receive a seasonal flu shot for the 2016-17 season, according to the American Academy of Pediatrics.
Federal researchers say the nasal spray vaccine effectiveness was about 3 percent during last year’s flu season. The injected vaccine was 63 percent effective for children ages 2 to 17.
“New research shows that the flu shot provided significantly better protection in recent flu seasons compared with the nasal spray vaccine,” said Dr. Henry H. Bernstein, DO, MHCM, FAAP, in a news release from the AAP. “We want to provide children with the best protection possible against flu, and these recent studies show the flu shot is likely to provide a higher level of protection.”
The news is likely to affect many families. Data suggest that nasal spray flu vaccine accounts for one-third of all flu vaccines given to children, according to the Centers for Disease Control and Prevention.
Health officials aren’t sure why the nasal spray, which contains a live virus, performed so poorly last year. Vaccines containing live viruses can cause a stronger immune response than vaccines with inactivated virus, according to the CDC.
Everyone who is 6 months or older should get a flu vaccine ideally by the end of October. Between 3,000 and 49,000 people die every year in the United States after becoming seriously ill from seasonal flu.
People who are considered high risk can lower their chances of severe flu illness by getting vaccinated. This includes: young children, pregnant women, people over the age of 65 and anyone with chronic health conditions such as asthma, diabetes, heart disease or lung disease.
Children younger than 6 months are too young to be vaccinated but are at high risk of serious flu illness. Anyone caring for infants should be vaccinated, according to the CDC.
Women who are pregnant or breastfeeding are also encouraged to be vaccinated. Women can safely receive the influenza vaccine at any point during pregnancy, and are of special concern because of the high risk of complications from flu. Their vaccination also provides protection for their infants during the first six months of life through a transplacental transfer of antibodies, according to the AAP.
“Pregnant women can help protect themselves and their unborn children by getting the vaccine,” said Dr. Wendy Sue Swanson, MD, MBE, FAAP, in the AAP news release. “Breastfeeding also offers newborns added protection against the flu. Because the flu virus is common and unpredictable, it can cause serious complications even in healthy children.”
Sources: American Academy of Pediatrics, Centers for Disease Control and Prevention
