Has all the guilt from holiday binge eating resulted in you adding being fit to your New Year resolution’s list? Now it might seem difficult to stick to, but if you think about it a bit more, it’s really not that bad. There are simple, smart ways to be fit without doing anything extraordinary. So, forget all those excuses you were going to come up with three months later and get ready to meet a new you!
Here are 10 simple things you should weave into your everyday schedule to be fit and to stick to your fitness resolution:
1. Ditch the escalators
We love escalators, don’t we? We can relax comfortably while the escalators bring us in and out of MRT stations. It’s that 30s of respite from the morning rush hour when we get to zone out.
Sadly, it’s time to tone down that love a bit. Climbing stairs is one of the best routine exercises as it burns more calories than jogging (yes!) and it helps tone up muscles. We’re not asking you to climb the stairs to go home or to the office, but just take the stairs instead of the escalators during your daily commute, and you’ll be able to see small improvements to your fitness over time.
2. Say no to your favourite coffee
Yes, it might seem to be a harmless stimulant you have each day to lift up your spirits or just keep yourself awake, but having your much-loved coffee from that fancy coffee shop needs to be stopped. That’s because there are chances your coffee is a dessert in disguise and you might be consuming around 200 to 400 calories each morning (OMG!). Have a cup of green tea instead.
3. Exercise—anytime, anywhere
If you are extremely busy and have no time to go for a jog or join the gym, why not exercise at your workplace or home? It only takes a few minutes and the results can be fascinating.
Simple, no-equipment exercises like squats, lunges, push-ups, or planks are great workout staples that you can do at home within minutes. At work, weave in a few stretches or a short walk post lunch to stay active.
You can also take advantage of a wide range of free fitness programmes run by the Ministry of Health. Their latest fitness network MOVE IT! is offering a wide range of programmes like #YOUTHFITFAM (a number of fun workouts like bouldering, trampoline jumping sessions, etc. with friends for free), ACTIVE FAMILY (free family-oriented fitness activities like archery, baseball, martial arts, etc.), Sundays @ the Park (instructor-led free group workouts at over 70 locations island wide), among others.
Click here for all the information you need about MOVE IT!, including complete schedules, joining forms, and activity details.
4. No more shouting “Taxi!” or booking them on the apps
Bid goodbye to all the taxis you take throughout the day. Walking small distances will not only help you become and remain fit but also save cost. Walk to the closest MRT station or try walking to the bus stops closest to your home or workplace.
On weekends, why not try riding a bicycle? It is the ideal exercise for your heart and lungs. If you live near a park connector, those are great places for an easy bike ride.
5. Indulge in shopping
Yay, shopping! Hold your horses, though; we aren’t talking about buying that really expensive bag you’ve always wanted to buy—we’re referring to fitness shopping. Buy a nice pair of running shoes or fancy gym wear, something you’ll be happy to use every day. This way, you will be motivated to get up every morning and go for a walk not only to remain fit but also to use your new gear. Long live retail therapy!
6. Download an app
There are loads of apps that help maintain a daily routine. Download one of them and you will have some accountability regarding your fitness activities. Specific fitness apps also tell you how many calories you burnt after a workout session and encourage you to outperform yourself every day. Now, who doesn’t love some motivation?
7. Find a fitness buddy
Going to the gym alone = boring. Going to the gym with a friend = not so boring. Plus, you and your gym/workout buddy can set goals and encourage each other to achieve them. If none of your friends is interested in joining you on your fitness journey, why not join the gym and make a friend there?
8. Bye-bye beer
The year-end must have been particularly joyous with multiple excuses to drink and be merry. However, a new year has begun, and it’s time for a detox. Being fit does not only mean losing weight. It’s much more than that. It is about core strength and cleansing. And alcohol definitely doesn’t help. So, take a break from it and you will see a difference yourself.
9. Set tiny goals
You might want to lose heaps of weight and want to do it fast. However, it pays to be realistic. Set obtainable targets and make a plan to achieve them. Keeping your goals practical is not only encouraging (as you will achieve them) but it is also a more logical way to remain fit in the long run. After all, you don’t want to overexert yourself, be disappointed, and fall on your face (it’s possible quite literally)!
10. Treat yourself
Treats—the best part of everything difficult. Once you achieve your goal, take a day off, enjoy and forget about your fitness worries. This will not only break the monotony but it will want to make you achieve the next goal, too. Having some light at the end of the tunnel is always great.
These might be simple sounding things and they are, but you need to include them in your routine. Instead of going all out, try to make your everyday habits healthier to stay fit in the long run. Get ready to say “Hello” to a fitter you.
This article was originally published on bankbazaar.sg and re-published with permission.