You might feel like you didn’t move as much or your fitness was less critical after another year of living through a pandemic. It’s OK to feel like you missed out on your chance to reset and refresh your thinking about wellness.
These eight expert tips on fitness are from Forbes Health Advisory Board members. They will inspire you to get moving by 2023.
Make a daily effort
“Exercise becomes more important as we age,” states Robert Lahita, the director of St. Joseph’s Health’s Institute for Autoimmune and Rheumatic Disease in Paterson, New Jersey. This doesn’t necessarily mean you must run marathons or Spartan races. It must be a daily effort to make the body more in tune with the biological soul. It should be a daily effort to let go, relax, stress the body, and enjoy the flow of hormones, endorphins, and other cytokines.
Make sure you have the right gear
“Many New Year’s resolutions revolve around becoming more active. Having the right support can help you prevent injuries and keep your goal on track,” states Mehgan, a Pennsylvania podiatry and wound care specialist. Make sure you only use footwear that is appropriate for the sport or exercise activity that you are interested in.
She adds, “Check your shoe gear to make sure you replace shoes or inserts if they are showing signs of wear or have exceeded the recommended usage hours. This can cause shoe gear to wear and cause problems.” To avoid any further complications, don’t ignore the pain in your feet or ankles.
Tune Into Your Motivation
Rachel Tavel is a New York City doctor of physical therapy and certified strength and conditioning specialist. If you are looking for motivation, think about how you feel after your workout. Take a look at your ‘before’ and “after” assessments. It should be written down. Use it to motivate you the next time you feel discouraged.
She adds that it’s fine to not feel like exercising. But sometimes, that’s all you have.” “So go. You can do it for the version of yourself that is on the other side of your workout.
Smart Jump Rope Pro
Renpho app for health features free jump, advanced challenges, and many other features.
The clear digital LCD display on the adjustable Speed Rope.
Two-speed ropes that can be adjusted to your height.
The app allows you to track your fitness progress, save data, and track trends.
3-Pack Chirp Massage Wheel
This product provides targeted pressure to help muscle recovery and pain relief.
Built for comfort with 11mm Max foam padding.
This helps to increase flexibility and mobility in your spine, and strengthen core muscles.
Three sizes of wheels for your most difficult knots.
Scale X Pro
Discover more about your body using 32 measurements.
A complete diagnosis of your body includes 8 live readings and 8 additional ones on the app.
Echo technology transmits signals through your body to 12 auto-calibrating sensors and interprets them.
Each measurement can be viewed in graph form, with adjustable time options.
Whoop Fitness And Health Band
You can monitor your vital signs with a robust sensor suite.
Keep track of your daily habits like food type, stress levels, and caffeine intake.
You will get personalized insights, coaching features, and weekly/monthly performance reporting.
Register for $30 to get the WHOOP 4.0 upgrade as part of your membership.
The Feeling is Everything
“As we begin the new year, focus on short-term goals for how you feel, rather than how you look,” says Jaspal Sing, M.D. He is a triple-board-certified physician who specializes in pain medicine, physical medicine, rehabilitation, and sports medicine. These goals will fail if we only focus on the physical benefits of exercise and not the health benefits.
Do it for your brain health
“Physical activity that raises your heart rate improves blood circulation, and a healthy brain is one that’s well-oxygenated,” states Phillip Stieg M.D.. A board-certified neurosurgeon who specializes in brain tumors, cerebrovascular disorders, and skull base surgery, Stieg says. Regular exercise can help maintain your brain volume. It slows down shrinkage, which is a normal part of aging and increases the size and function of the hippocampus. This is responsible for verbal memory, learning, and emotions.
He adds that exercise has been shown to reduce cortisol levels, which can accelerate the aging process. You should aim for 30 minutes of low-impact activity most days. This should be moderate in intensity, with heart rates up to 120 beats per minute. Add stretching and balance routines to keep your feet flexible and steady.
Which aspect of your health do you plan to prioritize in 2023? My physical health50%My mind40%My oral well-being9%
Value Your Time
“I talk to patients all the time about the importance and benefits of exercise. The most common excuses I hear is ‘I don’t have the time’ or ‘I’m too busy’,” says Micah Eimer M.D... He is an experienced general cardiologist in Illinois. I ask the question, “What if Steve from Accounting randomly wanted to meet you next Wednesday for 45 mins?” Most patients answer the question. Then I point out that although they’d make time to help someone else, they don’t have the time for themselves. Make time for yourself, just as you would with Steve.
The Movement is More Important Than the Outcome
“I just finished reading this fascinating study on the effects of genes on fitness outcomes. I believe that that connection can help all of us realize that each person’s unique gene expression is what makes us different, so we shouldn’t compare ourselves to others,” states Sabrena Jo the senior director for science and research at American Council on Exercise (ACE). Regular exercise is good for your health and fitness. However, we can’t control how our bodies respond to it. These findings allow us to enjoy movement more and less on the results.
She says, “Finding ways that you can incorporate physical activity into your life, whether it be in the form of structured exercise or a reduced amount of sitting, should be a function of how it fits your values and preferences, and less about appearances or performance outcomes.” Consistent participation in physical activity will lead to improved health, regardless of genetic makeup.
