Key Tips To Help Stay In Shape This Coming Year

With all the benefits you can achieve while doing exercise routines, it is important that you should spend some time working out before it’s too late. Numerous people miss out on the chance to keep the shape of their bodies and stay healthy, later on realizing its importance when there are already health complications. In addition, people who do not involve themselves in physical activities are more prone to diseases such as hypertension or diabetes.

Exercising is not just about maintaining a glorious physique but strengthening your physical and mental health and reducing the chance of health problems as well. Considering the benefits of exercising, here are some tips to stay in shape this coming year.


Work Out Everyday


More than 1.4 billion adults have a high risk of having diseases because of physical inactivity. With that being said, spare at least 30 to 60 minutes of your day exercising at least thrice a week. Some prefer aerobics, fitness or gym activities while others involve themselves in sports such as swimming, volleyball, or martial arts. If you have a tight schedule or don’t have the time to visit a gym or train yourself, taking the stairs, walking around and jogging are forms of exercise, too.

Any form of physical activity is good for the health. Just reduce your sitting time because it gives higher metabolic problems. You can also work out in your home like doing the Peripheral Heart Action (PHA). This program affects the upper and lower body and helps in the circulation of blood throughout the workout. The PHA workout includes:

  • Upper body exercises (push-ups, chest presses, biceps curls)
  • Lower body exercises (squats, lunges, leg curls)
  • Torso exercises (planks, v-crunches, waist honers)
  • Cardio exercises (jumping jacks, jumping rope, jogging in place)


Adhere To Your Plan


To achieve a great figure and prevent yourself from illness, you should be disciplined and follow what your exercise routine. Although you have a lot of things to do, like doing household chores or attending social or family gatherings, remember that exercising should be your priority and a part of your day-to-day. Make it a habit to always think of your fitness and exercise regularly until it becomes hard not to because you’re used to it.

For a goal-oriented person, it is also important to exercise by following a schedule and managing time properly. For instance, you can wake up at around 6 A.M. to work out so you can get it out of the way and prevent any distractions during the day.

In planning and prioritizing your fitness, technology can also help.   Videos, documentaries, or a website such as Spot Me Girl can provide adequate information about fitness and health.


Stick To Your Diet


In line with exercising, eating the right food helps you to get energized during your workout. Never starve yourself because it can cause muscle loss if you exercise on an empty stomach.

So, what is the best food to eat before and after your workout? Before you begin, make sure to eat food with high-quality carbohydrates because they can give a quick boost of energy and your muscles will depend on them. These include bread, pasta, rice and cereals.

You also need lean protein for your muscles and blood cells which will give off nutrients and oxygen. Low fat, low fiber and fluids are also important. You can try these foods:

  • Banana with almond butter
  • Oatmeal with berries
  • Brown rice with black beans
  • Apple and walnuts
  • Apple with almond butter

After exercising, you have to consume protein, carbohydrates, minerals, and vitamins to help you recover, rebuild the glycogen stores, and restore the muscle. Here are some of the foods you can eat:

  • Salad with roasted chickpeas
  • Whole wheat bread with raw peanut butter
  • Grilled chicken
  • Burrito with beans
  • Chocolate milk

You should also stay hydrated with water or a sports drink; but if you are exercising for 60 minutes in a hot environment, the latter is a better choice.


Have Fun And Be Committed


Be proud of yourself and always have a positive mindset to have a great outcome. Set goals in your mind so that you’ll be inspired. Don’t forget to be kind to yourself and give a reward for all of your hard work.

Find a physical activity in which you know you will definitely enjoy; whether it is aerobics, fitness and gym classes, or sports. Make sure that you feel happy whenever you are doing it and you can easily socialize with other people who can also influence you to continue what you are doing.




With or without health complications, it is better to consider working out. Every step you do towards achieving fitness will surely give something beneficial in the end. You just have to devote yourself and through these steps, you’ll be able to have that healthy and fit lifestyle you’ve always wanted.


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Written by HealthStatus Crew
Medical Writer & Editor

HealthStatus teams with authors from organizations to share interesting ideas, products and new health information to our readers.

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