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Self Care Series: Get Active

By: Lola Frailey Wednesday June 19, 2019 comments Tags: healthy living, active lifestyle

Making a new year's resolution is easy, but like most things in life, consistency to follow through is what creates results. All individuals can benefit from being more active and healthy eating. Here are some strategies to help one stick with their activity goals after New Year’s resolutions begin to fade and old habits begin to creep in.

Did you know? Studies have shown that sitting for prolonged periods of time can contribute to metabolic syndrome (a cluster of conditions increasing the risk of heart disease, stroke and type 2 diabetes).

Benefits of Being Active

  • heart disease prevention
  • improved sleep
  • increased energy
  • boosts immune system
  • weight management
  • reduced anxiety
  • releases dopamine (feel-good hormone)
  • increased blood flow to the brain

Did you know? American Heart Association recommends five 30 minutes moderate exercise session per week

Ready to get active? Read this before you start!

Speak to your doctor. Always consult your doctor before starting any exercise program.

Take it slow. If you haven’t been active in a while, start slow. Five minutes per day will easily turn into 15-30 minutes with constancy.

Did you know? Studies show that short bursts of activity throughout the day can be just as effective as a 30 minute workout.

Take a class. Many gyms and community centers offer free fitness classes with a monthly membership.

STRETCH. Stretching before and after any activity should be routine. Why? Stretching improves flexibility, range of motion, and circulation decreasing risk of injury or muscle cramps. Applying IcyHeat Noni Lotion or IcyHeat Sports Formula Lotion also helps to prevent muscle fatigue and cramping.  Muscle pain and cramps? Click here!

Be social. Time flies when having fun with loved ones. Instead of going out to eat or to a movie, try a fun activity such as a fitness class, swimming, biking, or on daily walks.

Be ready for “Plan B” Life happens! The key is to not get discouraged. Real change takes time and commitment. If you prefer to exercise outdoors, find an indoor location like a recreation center as an alternative for bad weather, or create an at-home workout for when you just can’t make it to the gym.

Put it on the calendar. Can’t seem to take fitness seriously? Try scheduling physical activity similar to an appointment…. And keep it.

Need more motivation? Inviting friends or family members to your activity makes commitments harder to break.

Drink water Drink water before, during and after a workout. If you wait until you're thirsty, you're already getting dehydrated. Click here for 9 water saving tips

Additional Ideas to getting more active:

  • briskly walk to and from the parking lot when shopping/working
  • clean energetically in 10 minutes increments
  • while watching TV, walk in place, do leg lifts or bouncing on a gym ball during the commercials


Need more #HealthyLiving ideas? Click to read the complete series in our blog section!



Lola Frailey

About the Author: Lola Frailey