CLEVELAND – Every year, most of us make a New Year’s resolution or two. Many of those resolutions center around our health and changes we would like to make to feel better and live healthier lifestyles. Some things are obvious, like eating better and exercise but there are other important health changes you can make now that will get you on the right path in the New Year.
Certified personal trainer Krista Mayo of Driven Fitness Training breaks down the Top 10 most important health changes you should make in 2012.
1. Create your own personal fitness area
It doesn’t have to cost you thousands of dollars to set up a fitness area at home. You may not necessarily need or want any fancy equipment. You just need to set up a specific place in your home where you go to exercise. Make sure it’s an open space so you’ll have room to move around. Start simple! Purchase a floor mat, get some 5-10 pound weights, resistance bands and a small medicine ball. You can keep building on your fitness area in the days ahead. If you have a TV in your bedroom or in another area of the house, move it to your new gym and break out those fitness DVDs that have been collecting dust. Don’t forget the music! Your favorite tunes will help keep you moving . See a list of exercises at the end of this article
2. Go to bed
It might seem obvious, but skipping out on that hour or two of sleep can really affect your productivity and take a toll on your energy levels. Getting eight hours of sleep every night is so important for your mind and your body. Do what you can to quit the daily chores at least a couple of hours before you go to sleep so you’ll be ready to “hit the hay” at a decent time each night. While exercising is important, you’ll want to avoid working out just before bedtime as well, so you don’t confuse your body into thinking it’s time to be full of energy – when really it’s time to shut down.
3. Calm Down
Stress is unavoidable in life, but finding time to de-stress should be part of your everyday health routine. You may think “Where will I find the time?” Work, household chores, kids, all of the extras that you take care of each day can amount to a mountain of stress. Exercise will help. Even a short walk, is a good way to clear your mind. You’ll need some quiet “regrouping” time too. Meditation can be a great way to de-stress. Many people enjoy Yoga for its meditative benefits – but even finding a quiet place and just closing your eyes can be a refresher. Instead of coffee, try a cup of calming tea. Black tea, mint flavored, lavender, lemon verbena and ginseng are all soothing choices. Tea drinkers are known to have lower cortisol (stress) levels. Read a good book, take a soothing bath, or listen to music. Talk with a good friend and get a few good laughs in. When the work day is done, stop thinking about everything that you’ll need to do for the next day and simply relax.
4. Don’t be too sweet
Watch your sugar intake. Instead of that Snickers bar or doughnut, have a small piece of dark chocolate instead, or go for the dried fruit to calm that sugar craving. Do your best to cut preservatives out of your diet as well.
5. Cheers to Red Wine
Indulge in a glass of red wine each night. Drinking a glass of wine has proven benefits for your heart and your skin. Red wine is packed with antioxidants, can help lower cholesterol and reduces inflammation. Dr. Oz described the benefits on a past show that aired on Channel 7.
6. Stretch
We’re not talking boot camp here! Stretching is a quick and easy way to reduce tension and build strength. Before you get moving each day, stretch out your muscles. Just below you’ll find benefits of stretching and the top five stretches.
Benefits of stretching:
• Increased movement
• Decreased risk of injury
• Increased blood supply and nutrients to joint structures
• Increased neuromuscular coordination
• Decreased risk of low back pain
• Reduced muscular tension
• Improved balance and posture
Top 5 stretches:
Hamstring Stretch – Slowly bend at the waist and lower your upper body toward the floor. Reach for the floor with your hands and slowly return back to the starting position.
Shoulder Stretch – Use your left hand to gently pull your right arm across your arm toward your opposite shoulder. Swtich arms and repeat.
Neck Rolls – Drop chin down to chest, then keeping chin close to the body, roll neck from shoulder to shoulder in a smooth controlled motion – side to side 10 times. This can be done in a sitting or standing position.
Read more: http://www.newsnet5.com/
