Reset Your Body in 2021
Has 2020 been a year you cannot wait to leave behind? Let’s kickstart 2021 the right way, the active way! Take control of your body and start the new year with some healthy habits! It is hard enough to stay active on a regular basis but throw in a worldwide pandemic in the middle of it and suddenly you are feeling slumped and overwhelmed. From working from home to gyms being closed, it has become harder to stay motivated and active. At Phzio, we are here for you!
Here are some helpful and useful tips that will ensure you start the new year off right!
Set small goals
Tell yourself you will be active for as little as 10 minutes per day. Giving yourself small, short and achievable goals will set a good foundation in your routine and translate later into bigger goals. Once you tell yourself you will do something active for 10 minutes, decide when and how you want to spend that time. For example, it can be as easy as 5 minutes in the morning and 5 minutes in the evening, where you do simple stretches and mobility exercises. It can also be 10 minutes during the day where you do some cardio (i.e. jogging up and down stairs, jumping jacks, going for a walk). Once your body gets into the routine of being active and doing something every day for a minimum of 10 minutes, it will naturally want to and be capable of doing more. Don’t be afraid to push yourself! Set goals from your achievements: bring it up to 15 mins/day after 2 weeks, etc. The sky’s the limit! For healthy adults, the recommendation for exercise is 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. Doing 10 minutes per day (70 mins per week) does not yet reach that recommendation, but, start with small and realistic goals and within the first month of the new year, you will be doing 150 minutes per week!
Take care of your body! Eating healthy and staying hydrated are just as important as being active. While it might seem scary and boring to “eat healthy”, that doesn’t have to be the case! It is okay to eat things in moderation, don’t completely deprive yourself from “cheat meals”. However, practicing healthy food habits will help you feel better and give you more energy to stay active. Tips on how to achieve this: buy a healthy recipe book and try to cook from home as often as possible, there are endless recipes out there that are not only healthy but delicious! Your snacks throughout the day should consist of fruits and vegetables and low-fat dairy products. All food groups are important, so don’t be afraid of carbs (the good kind, of course)!
Vist Canada’s Food Guide for many free healthy recipes: https://food-guide.canada.ca/
Hydration is key
Staying hydrated is vital when it comes to keeping your body happy. Look at the color of your urine next time you go to the bathroom; it is the best indicator on if your body is dehydrated (dark yellow) or, in some cases, overhydrated (clear). You want to aim to have a pale-yellow urine. On average, we should be drinking 2-3 liters of water per day. Do not wait until you are thirsty to drink water, take small sips throughout the day!
Sleep is NOT for the weak
Another important factor is sleep! The average adult requires 7-9 hours of high-quality sleep per night. Things to keep in mind for healthy sleeping habits: keep your bedroom for sleeping only, avoid having too many electronics around your bed, try and go to bed and wake up at the same time every day – this way, your circadian rhythm will be regulated and lastly, do not consume caffeine past 4pm.
These 4 tips should help you start the New Year off right! They are all equally important to do together for a better, healthier you!