 As we take our first steps into 2022 many of us will be setting ourselves targets and goals for the year. From fitness goals to events, it’s a great idea to have something to aim for so you keep focused and accountable.
If you overindulged during Christmas and New Year it’s important not to feel guilty, now is the perfect time to reassess your diet and exercise regime and you'll soon be feeling more energised and positive. Remember, fad diets rarely work in the long term so focus more on eating well and making sensible choices rather than starving yourself or denying yourself treats. Here are our top tips to help you get your fitness back on track for 2022: Get Outside Aim to get some fresh air everyday by going for a walk, jog or bike ride. You’ll get some much-needed vitamin D, clear your head and get a dose of those uplifting endorphins. Exercising when it’s cold might not seem very enticing but the benefits are more than worth it so put on your warm clothes and head outside! Join a Fitness Class If you’re struggling to get motivated and need a bit of a push then why not join a fun exercise class or bootcamp? Make new friends and get fit at the same time. Being part of a class will help keep you accountable and you’re less likely to quit. Try Something New If you find exercising boring, then why not try something you’ve never done before? Running or walking can be a lonely experience if you go alone but if you join a walking group or a running club it might give you the boost you need to keep at it. Sign up to an event You don’t have to be a super fit athlete to take part in one of the many events available. From Sponsored walks, park runs, charity cycle rides or a Swimathon, you’re sure to find something to tickle your fancy. Signing up for an event will help motivate you to continue with your training and give you an immense feeling of pride when you complete the challenge. The start to 2022 has been a bit bumpy and it looks like it could be a bit rocky for the next few months which makes it even more important to focus on our well-being. Exercise is vital for a healthy lifestyle and really helps lift your mood. If you are training for a particular event and need a little support reaching your goal, Smart Fitt offers personalised fitness coaching, contact Amanda for more information.
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 As the colder weather sets in it can be tempting to stay inside where it's cosy and warm and hibernate through the winter! It’s no coincidence that as the colder days set in, we start craving comfort food such as pies and hearty stews and many people gain weight over winter. But staying healthy and exercising in cold weather has many benefits for both your physical and mental health so push those doubts aside and get your trainers on!
Regular aerobic exercise can improve your immune response and help fight off those winter viruses that have started circulating. The key here is consistency - making sure you take part in regular exercise will keep your immune system nice and strong. Lift your mood The winter months have a huge effect on our mental health - shorter days and less sunlight can cause depression or SAD (Seasonal Affective Disorder). Even though you may not feel like getting out of bed a brisk walk will raise those mood lifting endorphins and help dispel the winter blues. Increase your vitamin D Getting outside will ensure you get your daily dose of vitamin D - a vital vitamin many of us lack over the winter months. Improve your endurance Your heart doesn’t have to work as hard to regulate your body temperature in the cold, as you are able to work out for longer (and at a higher intensity) than when you work out in the heat. Workout safely
Stay motivated! If you find it hard to stay motivated to exercise through the winter months, why not workout with a friend? You’ll spur each other on and exercising with a friend is much more fun. You could also try an outdoor based exercise class such as bootcamp. If you want any further information on working out through winter or Amanda’s Bootcamp classes, contact us here.  The holidays are over for most of us and even though we’re currently enjoying a mini-September heatwave the signs of Autumn are starting to appear. It may not seem like it right now, but colder weather will soon be upon us and with it the threat of colds and flu. After the past year we’re all fully aware of the need to keep healthy but there is only so much we can do to avoid colds and viruses. The good news is there are simple things we can do to help boost our immune systems, so we are better equipped to fight off any nasty bugs.
A study done last year at the height of the pandemic showed how obesity and inactivity can lower the immune system. One of the simplest things we can do to help support the immune system and give ourselves a fighting chance against respiratory illnesses is to make sure we stay active, whether that be walking every day or taking part in regular exercise classes. The study found we are much more likely to see an improvement in our immune response if we partake in regular moderate exercise rather than prolonged intense exercise (especially if you have been exposed to any type of cold virus). The key is to be consistent, so make it part of your daily routine and reap the benefits. Motivation is key If you find it difficult to motivate yourself you could try joining a fitness class with a friend- you’re more likely to stick to the routine if you have a friend who is relying on you to keep turning up. You could also plan to walk every day with a friend or group of friends- walking daily is a great way to get some exercise and the social aspect of walking with friends will help boost your mental well-being. Above all you need to make sure you are having fun, or you’ll find it hard to stick to, so pick an activity you enjoy or mix it up and do a few different things each week. How long do you need to exercise for to see the benefits? The study recommends about 30-60 minutes of brisk walking every day to help boost your immune system. Other things you can do to boost your immune system:
As always, if you are new to exercise you should take it slowly to begin with, listen to your body and build up gradually. Contact Amanda if you would like any advice or support with starting any of Smart Fitt’s fitness classes. |
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