Lifestyle change
(New Year's resolutions)
Lifestyle changes are often included in New Year's resolutions. We vow to be more active from January onwards, to move more, to watch what we eat and to take more time for rest. After the holidays, we will try to do what we may not have been able to do before. Keep in mind that this is not just for a month, but for a lifetime. Lifestyle change is about working on our physical and mental health.
It's important how we get started with a sudden good idea. First of all, it is important to gather information, or if you don't know where to start, ask professional help.
Lifestyle change can fail mostly due to lack of time, stress, lack of knowledge, lack of practical advice, following the wrong methodology.
How to start making a lifestyle change
- 1. Collect bad habits and get out of them
- 2. Slowly, gradually let's get started: don't rush the result, it's a
- lifestyle change, it's not just about the hours we spend moving, it's about the whole day, weeks, months
- 3. Be mentally prepared
- 4. Objective: set realistic goals, to have a sense of achievement and ongoing motivation
- 5. Fluid intake: despite the cold weather, the body needs to stay hydrated, drink 2-3 litres a day (avoid sugary drinks)
- 6. Plan the diet, exercise and daily regime needed to achieve your goal
- 7. Etrend: eat healthy every day
- 8. Move: start exercising or change your current routine
- 9. Keep records and a diary of your meals and daily activity
Lifestyle change also requires changes in eating and exercise, in daily habits, to strike a balance. One cannot work without the other.
Move to
In addition to helping to break down fat to build muscle, exercise produces endorphins. It helps you feel better. It can improve blood circulation, reducing the risk of many diseases. The form of exercise should always be chosen according to your physical condition and age. Always start with a warm-up and the key to gradualness. If you want to run, for example, start with a walk or a brisk walk. The exercises should be done according to your fitness level. Sequence, well-chosen exercises and quantity are important. These are all part of the training plan. Many people choose gyms in January. But it is important to know how to use the exercises, equipment and machines correctly. Exercises that are not done correctly can cause harm, risk injury and in no way lead to good results in the long term. For this, we always ask for professional help, advice and guidance so that we can improve ourselves in the right way.
Gradualness is also particularly important for sedentary individuals. It is worth building in this basic pillar at work, moving at least every hour. Get up more during the day, move the printer further away so that you can walk more often, or get off the bus earlier and walk, take the stairs instead of the lift.
In case of musculoskeletal complaints physiotherapist turn to. Tailored to the individual determines what exercises to do, what form of movement to choose and how to structure the movement programme. After a thorough assessment of your condition, he will help you to develop a gradual training plan and give you personalised advice.
You can choose from walking, cycling, swimming, Nordic walking or exercise at home. You can also choose from group classes such as gymnastics, dance, pilates, yoga, zumba, etc.
For cardio exercise, you can choose to walk at a faster pace for 30 minutes a day. We can prepare our joints and our vascular system for the right workload. For strengthening, it is worth doing functional exercises such as squats and lunges.
At the end of the movement, stretching exercises are essential.
Avoid videos that make you feel sick after just a few minutes.
If we want to move, let's do it well, in a quality way, because it will be targeted and effective. Without lifestyle changes, we cannot achieve the desired goal in the long term. Important adherence to the aforementioned gradual approach to both diet and exercise.