It’s probably no surprise that the most common New Year’s resolution is to get in shape, and equally unsurprising that, more often than not, it’s one that’s not kept. For some people, the good intentions to exercise more and eat better entered into so fervently on Jan. 1 are already starting to wobble and fall by the wayside – but they shouldn’t!
It is not news that both exercise and diet are key factors in weight loss and physical fitness, but not everyone realizes how critical they are to overall physical and mental wellbeing.
Here is a list of some health benefits of exercising (courtesy of the Mayo Clinic) that can inspire you to stay strong about your New Year’s fitness resolutions:
- Exercise combats health conditions and diseases. No matter what your current weight, being active boosts high-density lipoprotein (HDL) – more commonly known as “good” cholesterol – and decreases unhealthy triglycerides. This keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases. In fact, regular physical activity can help prevent or manage a wide range of health problems, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
- Exercise improves mood. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about yourself when you exercise regularly, which can boost confidence and self-esteem.
- Exercise boosts energy and endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently, increasing energy. Regular physical activity can also improve your muscle strength and boost your endurance, making it easier to stick to your exercise plan.
- Exercise promotes better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.
- Exercise can be fun. Exercise gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. Find a physical activity you enjoy, and just do it. If you get bored, try something new.
Dago “Bert” Vila, a fitness coach at Fit For Life in Vero Beach who knows all about the many benefits of regular exercise, helps his clients with progressive resistance exercise, also called strength training (weights and machines are used). He shared some of the guidance he gives to his clients. “I tell them to exercise two or three times a week, not any more. The body gets the benefits from exercise during rest periods.” (It’s important to note that this guidance applies to strength training, and not more recreational exercise, like swimming.) Vila also says the workouts need to be short in duration and high in intensity. Some of his older clients are initially concerned when they hear the word “intense,” as they worry about injuries. To avoid injury, Vila develops workouts that are low in velocity – any weights that are used are lifted and lowered very slowly.
Vila has had many success stories – some more memorable than others. “I began training a woman seven years ago, when she was 92. She was fit when she first walked in – no cane, no walker – so I can’t take all of the credit. But she’s now 99 and still doing great, even after going through cancer.” The woman shows no signs of osteoporosis (thinning bones); the strengthening exercises she does are known to ward off that common condition.
Malcolm Allen, owner of Orchid Island Bikes & Kayaks, has similar success stories. “An older gentleman came to see us; he was overweight and had a number of health issues. His doctor wanted him to begin exercising. He had an old mountain bike, but thought he could do better with a newer bike. We sold him a road bike, good for fitness. He wasn’t a powerhouse cyclist, but he lost a lot of weight and his health issues went away. His doctor couldn’t believe the change.” Allen says that it’s not necessary to invest in an expensive bike. “Even a recreational bike, ridden 30 or 60 minutes a day, can make a world of difference,” he says.
Allen also spoke of the benefits of water activities. “Kayaking is a phenomenal overall workout,” he says. “People don’t always realize that it uses hips and legs for balance and stability in addition to strengthening arms, shoulders, and backs. It’s a great cardio workout without being too intense.” And he says that stand-up paddle boarding has tremendous health benefits. “It uses so many muscles, some of which we didn’t even know we had.”
Paddle-boarding and kayaking also has the benefit of getting participants out on the water where they can breathe lots of fresh air and enjoy the beauty and serenity of the natural world, factors that have their own proven health benefits.
While it can be difficult to create a fitness plan and stick to it for the length of time needed to make a significant impact, there are things you can do to increase your chances of success. Here are some tips, culled from a number of sources:
- Be realistic. Make your goal attainable; don’t resolve to lose 40 pounds in a month or to exercise two hours each day. You’re just setting yourself up for frustration, disappointment, and ultimately failure.
- Create a written plan. It’s not really a plan until you put it in writing. It doesn’t have to be perfectly formatted – it can be scrawled on a piece of paper, or entered into your smart phone. For some, the plan may have more gravitas if it’s documented more formally.
- Talk about it. Studies have shown that telling people about a goal (and your plan to get there) makes success more likely. That’s because most of us have a built-in desire to keep our word. So talk to a few family members and close friends about your plan; they can also be sources of ongoing support.
- Track your progress. “What gets measured gets done” may be a trite expression, but it’s undeniably true that the act of writing down what you’ve done to reach your goal, and the results you’ve seen, is essential for success.
- Don’t beat yourself up. There will come a day when you mess up – when you eat that delicious blueberry cobbler, or realize that you haven’t exercised in three days. That’s OK, but don’t use it as an excuse to give up pursuing your goals. Perfect is the enemy of good!
Remember to check with your doctor before starting any new exercise program, especially if you haven’t exercised for a long time or have chronic health problems such as heart disease, diabetes or arthritis.
Remember too that a healthful diet can contribute just as much to well-being as exercise. For instance, drinking fresh fruit and vegetable juices is purported by many to have significant health and fitness benefits, including weight loss, heart health, stronger bones, and thicker hair.
Wendi Adams and her husband Larry own LOVJuice Vero Beach, on the Miracle Mile. Adams told us about one 90-year-old man who visits the store a couple of times a week to order smoothies containing celery juice, which many experts believe helps to lower blood pressure (celery seed is a natural diuretic, and removes excess fluid from the blood, reducing stress against arterial walls). “He’s a happy guy,” Adams says. “His doctor said he could go off his blood pressure medicine.”
While juice bars are plentiful, LOVJuice has a unique approach, as all of their food and drinks are raw, vegan, dairy-free and gluten-free. “We have no local competition for the types of products we serve,” Adams says. “We have customers who live in Melbourne or West Palm who make a point of coming by when they’re visiting friends or family.”
Smoothies are a popular choice at LOVJuice, especially for new customers who are easing their way into the juicing experience; they can be blended to appeal to a wide range of tastes, using different bases and a variety of fruits and vegetables.
Fit for Life (formerly called Ultimate Fitness) is located at 495 22nd Place in Vero Beach. Fitness experts can be reached at 786-351-8289 (call or text); sessions are by appointment.
Orchid Island Bikes & Kayaks, located at 1175 Commerce Ave. in Vero Beach, has a wide selection of top-quality equipment for sale and rent. The phone number is 772-299-1286. Find them on the Web at orchidislandbikesandkayaks.com
LOVJuice Vero Beach is located at 518 21st Street in the Miracle Mile’s Fresh Market Plaza. Their website can be found at lovjuice.com.