There are many ways to improve your lifestyle this year

New year, new you? At the start of a new year, many people resolve to become healthier and more active.

There are many ways to get fit and embark on a healthy lifestyle, from finding the right workout routine to keeping hydrated. It could be your year of trying something new to help you feel great throughout 2023.

Looking for some ideas? Well look no further! Here are 15 tips to help you gain that healthier lifestyle:

1) Plan your workouts

Many of us like to ‘go with the flow’ or ‘wing it’ when it comes to fitness; however, this can reduce motivation and prevent you from working out. The gym can be intimidating for newcomers, so start off with joining a class to give you direction.

However, if you plan out a weekly schedule, then it’s harder to avoid. For example, working out 3-4 times a week is a good starting point so allocate time around your other commitments and decide when you are least likely to abandon working out, i.e. in the morning before work, during your lunch break or after work before dinner.

2) Drink water

Hydration is key! Water helps to regulate body temperature and helps to maintain blood pressure whilst exercising, as well as maintain energy levels to help with movement and performance.

Water is vital for timely recovery and for your body to function efficiently, so take a bottle of water with you everywhere and if you want more flavour, you can add fruit pieces to your drink.

3) Get good quality sleep

We all need sleep and it is important to get enough hours of sleep to exercise, eat better and feel productive for the following day. The National Sleep Foundation recommends adults need between seven and nine hours of sleep per night.

Make sure you wind down an hour before bedtime by limiting your phone usage, reading a book or listening to a podcast.

4) Start strength training

Strength training is using multiple muscle groups in tasks such as squats, lifting weights and bench presses. No matter your age, strength training has a range of benefits from: boosting metabolism, improving heart health, enhancing mood and confidence, reducing abdominal fat and making you stronger.

Add strength training to your workout routine and you will see results over time.

5) Set realistic goals

Changes don’t happen overnight as it takes on average of 66 days to form a habit. However, if you are realistic and stay consistent, then it will become a lot easier to implement a new routine.

You can do this by setting manageable targets, i.e. walking 6,000 steps a day, going for a walk during lunch breaks to increase steps or even adding protein to every meal. Whatever the target, ensure you stay focused and remind yourself of the purpose.

6) Make sure to stretch

Stretching before and after workouts is beneficial for your muscles to improve flexibility and mobility and works well when your muscles are warm. Stretches help your muscles to recover and prevent injury and soreness for the next day, so make sure you do them.

7) Do a warm up

Many people skip warm-ups and start their workout but warm-ups help to increase circulation, raise your heart rate and warm your muscles so they are ready for exercise. You can do any type of warm-up from slow jogging on the treadmill to low intensity cycling.

Doing low intensity workouts of the same movements you’ll conduct during training will help to boost your performance and prevent you from tiring out.

8) Create a workout playlist

Everyone needs a playlist as this helps to motivate you, lift spirits and keep you doing exercises for longer. There are many pre-made playlists designed specifically for the gym or fitness with upbeat and lively music to keep you going; especially if you workout alone.

Keep the music going and you will keep going!

9) Try new things

It’s a new year, so this is the best time to try new things and be spontaneous. There are many new things you could try, from being vegan (in honour of Veganuary) and indoor rock climbing to skydiving and aerial hoop.

There is no better time to seek new ways of improving yourself.

10) Cut down on alcohol

So-called ‘Dry January’ can be a good time to reduce alcohol intake. Drinking alcohol causes dehydration and affects energy levels due to less glucose being produced which makes you even more tired.

This can result in you making bad food choices and can affect your training routines the following day. It may seem fun at the time, but can hinder your healthy lifestyle so if you do drink, do it in moderation.

11) Get a fitness buddy

If you don’t like working out alone, you could find a fitness buddy, whether that’s a friend or family member. This can help with motivating one another and if you join classes, you can encourage each other with fitness goals and planning a routine that is suitable for all.

12) Use technology to your advantage

With the rise in digital technology, you can wear devices like a smartwatch to track various things such as blood pressure, heart rates, daily step count and many more. A smartwatch can be a great benefit when it comes to tracking your progress as it provides visual cues to provide motivation and gives an overall view of your health.

13) Celebrate small achievements

Even if you think it’s not major, you can always celebrate little achievements along your fitness journey, including doing 30 minutes of walking, adding more ‘greens’ to your food and increasing weights at the gym. Sometimes the little things count and go a long way to keep you motivated. All progress should be noted, no matter how small it seems.

14) Eat high-energy foods

High-energy foods tend to be carbohydrates as these help to provide fuel when training regularly. Pasta, potatoes and rice are great food fuels which help keep you fuller for longer and keep you going for a 60 to 90 minute workout. Add carbs to your meals and also one type of protein to maintain muscle.

15) Avoid fad diets

The new year can see diets promoted on social media that promise fast weight loss – however, they don’t provide scientific evidence to support the claims. There is no quick way to losing weight – but as long as you keep moving, stay consistent and eat more healthier, the results will come.