#FitnessWithWKND: How to get started with your goals

When there is a lot is going around us and our routine is disrupted by a new normal, sticking to the resolution we made in the first month of the new year can become challenging; but it’s certainly not impossible.

There is a lot more to gain in 2021 than lose, and as a first step we should focus on developing habits that can help us maintain healthier and low-stress lifestyles. Here are few ways that can help you stick to your resolution to adopt a healthier lifestyle this year:

Start with a regular walk: A regular walk as part of your everyday routine may lower your risk of heart disease, diabetes, dementia, and certain cancers, and it may have a protective effect on your immune system. To get started, set a goal of a 30-minute walk a day — setting goals can help give you a stronger sense of control, especially during uncertain times, as well as help boost your mood.

Train in targeted heart rate zones: While it’s important to work out, it’s also important to understand the impact of that workout and how it is helping you improve your health and fitness. Today, wearables such as health smartwatches and trackers not only monitor your heart rate but can also provide personal target heart rate zones that are calculated based on your maximum and resting heart rates, to help you gain the optimum results from your workouts. The device also tells you when you’re in your “cardio zone” or “fat-burning zone” from your wrist while you are exercising.

Lunchtime power workout: Many studies have shown that exercise boosts your mood, energy, creativity, and even productivity levels, making it the perfect remedy for that pesky afternoon slump! A midday workout can also help you reduce stress, stay active, and increase productivity levels as it lifts your confidence in the work you do. You don’t need to spare longer than your lunchtime for the power workout. Just for an hour of your lunchtime, stay away from your Outlook, mobile phones and Zoom; schedule your workout agenda over the weekend for the whole week and keep your gear ready every morning. And don’t forget, you’ll need to plan when you’ll eat as well! Because you are working out during your lunchtime, grab a small snack that is low in fat, low in fiber, and is rich in protein and carbohydrates, such as a banana, about an hour before you begin your workout, then immediately afterward, have a proper lunch. Isn’t it easy to fit a quick exercise into your hour lunch break?

There are plenty of other ways to adopt a healthier lifestyle for people of all health and fitness levels, all that matters is your outlook towards a lifestyle you would like to lead. It is easier to fit new micro habits to your existing daily behaviours rather than aiming for a dramatic transformation.

Kewalramani is senior manager of Middle East & Africa, Fitbit

wknd@khaleejtimes.com