23 steps to being fitter and healthier in 2023 – you can really afford it

Are you ready for better health? (Photo: Getty/Metro.co.uk)

Seven weeks. No, this is not the expected term for the current prime minister. It’s the average length of time a New Year’s resolution takes.

However, for Help you set new goals Back in March, we’ve got 23 steps you can take in 2023 to become a fitter, happier and healthier person all the time.

Long-term change is difficult. It requires commitment and effort. Therefore, for change to be successful and sustainable, it must be gradual and achievable.

Mandy Wong Ultraan award-winning personal trainer and nutrition coach at flexfitto Metro.co.uk: “My main goal is to help people fall in love with training by showing how fitness can fit into their busy lifestyles.

I want you to be excited to exercise and eat healthy after March when everyone else is giving up on their resolutions!

“So much so that this is the last year ever that ‘fitness’ is your New Year’s resolution!”

Ahead, we’ll break down 23 hacks you can start doing now to be healthier next year.

find your Why

Motivation can be hard to garner But more so if you have no real idea why you are doing something.

Wong Oultram agrees: “Dee deeper into your mind to find out why you want to exercise more. Write it down and come back to it again when you feel unmotivated (because, yes, we all have days off!).

Be realistic and stay steady

It is reported that it takes an average of 66 days to change a habit. Therefore, it will not change overnight, and it is unlikely that it will happen in January.

However, it can be more achievable if you are realistic about seeking change and staying consistent in your approach.

“If you struggle to maintain your momentum in the first month, try to stick with it, and you’ll find that lifestyle changes become a lot easier by the end of the second month,” advises Mandy.

Try new things (Photo: Getty/Metro.co.uk)

Set smart goals

Stay focused and remind yourself

To stay focused and remind yourself of what you want to achieve, set SMART goals: specific, measurable, achievable, relevant and time-bound. Without goals, there is little accountability, and measuring progress is difficult.

Create manageable goals

Mandy says you should aim for goals that you have an eight out of ten chance of achieving.

“If your average daily step count is 5,000, then instead of your goal being 10,000 and you’re not accomplishing it, set a goal of say 6,000 and figure out how easily you’ll walk your extra steps,” she suggests.

List the benefits of getting fit and healthy

By listing the benefits of staying fit, you’ll create personal reasons to keep going. You will also have a reminder if you have weak moments, and you can pin them somewhere you will see them.

Wong Oultram says: ‘The benefits of exercise are well documented, but it’s true for you existing. Write what is important to you.

Be realistic in your goals (Image: Getty/Metro.co.uk)

Results list Not do things

By listing the risks or consequences of not changing your lifestyle, you will reassert yourself Why. He is not there to scare you but he can encourage you when motivation is low.

Schedule your workouts

While some of us may want to get better when it comes to fitness, the truth is that it’s easy for life to get in the way of us not exercising. If you have a weekly schedule, it’s hard to avoid.

“Put an exercise in your diary about your other commitments,” recommends Mandy. Plan for the time least likely to give up on the idea, such as first thing in the morning.

Don’t compare yourself

Don’t panic if this has been your first class or workout for a while and others seem fitter than you – work against your own goals and objectives, not someone else’s.

Healthy competition is one thing, but unrealistic goals certainly invite impulse inhibition.

Take advantage of small opportunities

Just because you don’t have a full hour to exercise doesn’t mean you can’t exercise. Something is better than nothing.

Wong Oultram agrees: You don’t need an hour a day to train. 20 minutes of exercise three or four days a week is still important and worthwhile.

“To see change, you only need to do more of what you are doing now.”

Warm up before exercise (Photo: Getty/Metro.co.uk)

Celebrate small wins

Sometimes small accomplishments are important and can motivate you to keep going.

“Don’t underestimate the power of patting your back in the small steps you’ve taken toward your goals,” Mandy says. “All progress, no matter how small, must be noted.”

Workout Plans

The gym can be intimidating, and for some, boring.

However, if you are armed with an exercise (complete with sets and reps), it will provide you with structure and motivation. Instead, join a class to give you guidance.

Hire a personal trainer

Sometimes we all need a push or someone to encourage us to keep going. The right personal trainer will transform your training, improve your technique, and encourage you to work at your optimal capacity.

Start strength training

Whatever your age, strength exercises will benefit you if you do it right.

A recent study shows that strength training can help you live longer. It also reduces the risk of osteoporosis, can boost your mood and confidence, increase metabolism and improve heart health.

drink water

You know the benefits Drink a lot of waterSo make it as easy as possible.

Wong Oultram suggests taking the bottle with you everywhere and adding orange or lemon slices to add flavour.

Strength training is key (Photo: Getty/Metro.co.uk)

Make healthy eating more convenient

You can make healthy foods a part of your daily life by cooking in batches and freezing portions, or buying pre-made vegetables like carrot sticks that are quick and easy to use. Frozen berries and fruits are also good for making a quick and healthy smoothie.

Cut back on alcohol

Drinking wine might be fun at the time, but alcohol has detrimental effects on your workouts. It can cause dehydration because our kidneys produce more urine, and energy levels are affected, making less glucose which makes us more tired.

“If you are tired, you are more likely to make poor food choices and avoid training the next day,” says Wong Oultram.

Eat energy-rich foods

Carbohydrates, including pasta, potatoes and rice, are essential to provide the energy for exercise and you need it if you train regularly.

Get enough quality sleep

Wong Oultram says we should “sleep properly to exercise and eat better the next day.”

She adds that it is important to Relax an hour before bed By reading a book, listening to a podcast and restricting your use of phones.

Good rest is key (Photo: Getty/Metro.co.uk)

Warm up

It’s easy to skip this part and get cracking in a workout, but warming up literally warms up your muscles in preparation for your workout, increases circulation, body temperature, and gradually raises your heart rate.

If you’re stuck with ideas, Wong Oultram suggests: The great idea is to warm up using lower-intensity versions of the same movements you’ll do during training.

stretch after, after Your workout

It is important to extend the cooling off period.

“Stretch when your muscles are warm and in motion,” advises Mandy. “This will help your muscles recover and reduce pain the next day.”

Practice with friends

If you join a class or train with others, you can hold each other accountable.

Create a playlist

IIf you exercise on your own, a playlist of your favorite music can help motivate your workout, lift your mood, and keep doing it for longer.

As Wong Oultram says, “Make your mind associate exercise with happy times!”

Try new things

You don’t have to run just because your friends swear it; Decide what you enjoy and try some new types of exercise.

There are so many options, and you never know, an air hoop, indoor rock climbing, or pole fit might be just your thing.

Do you have a story to share?

Contact us by sending an email to MetroLifestyleTeam@Metro.co.uk.

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