As 2022 begins, now is the perfect time to attach fitness and health goals to your New Year’s resolutions. Whether you want to lose weight or adopt a healthier lifestyle, these tips will help guide you through this process.
Sit less and move more.
For many of us, sitting during work is normal — but it can bring negative health effects like type 2 diabetes and heart disease. Going for a 15-minute walk at lunch or a five-minute walk every hour is a great start to moving more during the workday.
Drink more water.
Although greater than the recommended amount of eight 8-oz glasses per day, increasing this amount to a gallon of water can have added benefits according to the Mayo Clinic. It increases energy, helps clear skin problems, produces fewer headaches, improves brain function and helps you lose weight to the diminishing feeling of hunger.
Lack of sleep can increase your risk of weight gain, heart disease and depression. Having a consistent schedule is tough to do, especially with kids, work and wanting to have a social life. Cutting back on caffeine and screen time before bed are simple ways to help improve your sleep.
Eat more produce.
According to an article from Nutrition & Diabetes, eating a diet rich in produce can help lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer and have a positive effect on blood sugar. And these are only a few of the advantages of eating fruits and vegetables!
Consume less alcohol.
Overconsuming alcohol is easy to do with friends and family, especially around the holidays. Excessive use of alcohol can lead to the development of chronic diseases — high blood pressure, heart disease, stroke, liver problems and cancer to name a few.
In moderation, alcohol can help reduce your risk of developing and dying of heart disease and can possibly lower your chance of developing diabetes, according to the Mayo Clinic.
Invite a friend.
When you’re alone, you might struggle to find motivation to bring yourself to the gym or go for a walk. A friend can hold you accountable for your efforts during this fitness journey.
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Determine if you are at risk for developing or already have symptoms for venous disease.