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Make Healthy Changes in a Healthy Way

01/03/2022

The new year is a signal to many that it’s time for a fresh start or to make a change. Oftentimes, the desired changes are health-related – a healthier diet, more exercise, cutting out smoking – and they can be hard to make. Even after making those changes, following through to make the new habits stick is a separate hurdle.

It’s important to set realistic goals that are attainable and sustainable. How do you do that? You can start with our tips below and remember that your healthcare team – including your pharmacist – is here to support you on your health journey.

How do I set my goals?

It’s tempting to make lofty goals as New Year’s Resolutions – and make lots of them. But, according to the American Psychological Association, setting goals that are smaller and realistic are the way to go. These goals are less daunting and thus more likely to be achieved long-term. Some things to keep in mind as you set your goals are: ¹

Start small. Change happens with the first step, and you can build off the change over time. For instance, if you currently don’t exercise, don’t think you’ll be able to jump to exercising every day of the week right off the bat. Start with a few days of the week, and work up from there.
Don’t change everything at once. It’s hard enough to make major change in one area of your life. Trying to change all your habits at once can lead to you just being overwhelmed and giving up. Tackle one goal at a time to build up healthy habits over time.
Have a support system. Making sure you have someone – or lots of people – in your corner while you make changes can make the goal much less intimidating. The support system can be family or friends, a therapist or coach, or even a support group. Sharing your journey with others can keep you accountable, offer support or just a friendly shoulder to lean on, or help adjust expectations to keep you aiming for an attainable and healthy goal.
Take it easy on yourself. Goals can be hard to meet, and habits can be hard to maintain. It’s ok to miss a step and not to achieve those goals to perfection. Any change in a healthy direction is good change. If you fall off the wagon, leave it in the past; just resolve to get back on track and keep going!

What are some goals to consider?

The goal of resolutions is to make change that sticks – so these goals could really be the same year to year. Maintaining that healthy change is a lifetime commitment. Some things to consider are:

Wash your hands. It seems like a somewhat silly goal to set, but improving your handwashing habits can make a huge difference. We have seen an increased emphasis on this since the beginning of the pandemic, but it’s always important. Good hand hygiene helps prevent the spread of germs between you and your loved ones.
Go to your yearly check-ups. The annual check-ups at your doctor, dentist, and eye doctor can help detect problems before they are severe and allow you to get any questions or concerns resolved. The annual medical exam is a great time to get up-to-date on any needed vaccinations, too!
Quit smoking. Smoking is especially hard to quit cold turkey, so take it slow. Some of the health benefits occur within minutes of quitting, while others take much longer. Leaning on your support system and healthcare team can be especially important for this goal to be successful in the short term and in the long term.
Improve your diet. Fad diets are rarely a long-term option, so find something that works with what your body needs and what appeals to you. If you are cutting out a food group, make sure to account for that and consider any supplements to replace the nutrients your body would get from that (i.e., vegetarians may miss out on important proteins and essential fats that occur naturally in meat – so consider adding those vitamins to your regimen).
Add more exercise. Like everything else, you don’t need to go from 0 to 60 on this. If you don’t have much exercise in your routine now, try adding a walk a few times a week or do at-home yoga videos. Even taking the stairs instead of the elevator can make a difference.

Looking for more tips on these? We go into more detail on the last two goals below!

Goal: Improve Your Diet

If you are thinking about making changes to your diet, it’s important to think about your unique needs. Some healthy eating options can apply to you regardless of life stage, such as focusing on adding more fruits and vegetables and cutting down on salt and sugar intake.

But other changes are more important during certain stages of life, so be sure to take that into account before making sweeping changes, especially following a trend – for example, age can affect the body’s ability to absorb vitamin B12, so older adults may need to add fortified foods compared to younger adults. MyPlate.gov has lots of tips for eating as well as supplement considerations for any life stage. ²

Don’t forget to take any health conditions into consideration when changing your diet, too. It’s especially important to limit salt intake for those with high blood pressure and cutting back on saturated fat can help manage cholesterol. ³ Other changes are more specific – it’s not enough to just add more vegetables if you live with diabetes; you will want to add non-starchy vegetables (broccoli, spinach, green beans) rather than starchy vegetables (corn, potatoes, turnips) to better manage your blood sugar spikes. ⁴

The American Heart Association recently updated its guidelines for a heart-healthy diet to acknowledge that dietary needs vary on an individual basis. Instead, they focus on balance and more general suggestions that allow for personal likes and dislikes to be taken into account. ⁵

Working with a dietician can help you make a plan that makes sense for your unique needs – and they can help fit the diet to what you actually want to eat, making it easier to maintain.

Goal: Add more exercise ⁶

Physical activity can do more than help you lose or maintain weight. Exercise can reduce anxiety and depression, improve sleep, and lower a person’s risk of many chronic conditions. Staying active can make it easier to do day-to-day tasks, too, such as household chores, carrying boxes, or going up stairs. Activity is important regardless of life stage or situation – there are health benefits of being active for those who are abled and those disabled alike.

Adults between 18 and 64 years old should aim to get somewhere between 2.5 and 5 hours of exercise on a weekly basis. It’s more beneficial to spread the activity out over at least 3 days in a week rather than doing it all at once, and this can cut down on the risk of hurting yourself while exercising or getting overly tired.

This exercise doesn’t need to be high intensity; moderate-intensity activity, such as a brisk walk or Vinyasa yoga, is beneficial. Sports like tennis or swimming work, too, as do ballroom dancing or even yardwork.

To gauge your exercise’s intensity level, use the “Talk Test” – if you can talk while exercising but not sing, you are doing a moderate-intensity activity. If the activity that is considered “moderate” leaves you unable to talk, start with “light” activity and work your way toward more vigorous exercise. Listen to your body, and don’t push yourself further than you can safely handle.

If you have been generally inactive previously, work toward the goals for active adults – begin with light activity for shorter periods of time. Take the same considerations into account if chronic conditions, age, or other concerns prevent you from meeting the standard goal. Some activity is better than none!

Going on walks or doing other activity outdoors is an easy way to exercise, but that’s not an option all the time. Looking for ways to be active when the weather isn’t ideal? Try these tips: ⁷

Plan for the weather. Maybe the day is going to be cold, but it will be sunny in the afternoon – the sun can help warm you up while you’re outside. Looking like a light rain? Take your rain jacket along with you.
Wear layers. Cold weather doesn’t have to keep you inside. Layering your clothes can allow for you to keep cozy at the beginning of your outdoor activity but can also be removed as your body warms with the activity.
Try online workouts. The internet is a great source of free or low-cost classes that can be done from the comfort of your home. These could be done on your own, or you could find an online workout class to join! Some may require plenty of space at home, but others take up almost no space at all.
Do your housework. Physical activity doesn’t have to mean a sport or a walk. You can get health benefits from chores – vacuuming, cleaning your shower, going up and down stairs while you do some organization. Having those to-dos done is just an added bonus!

Whatever goal you have, remember that it should be your goal – don’t set goals based on others’ lifestyles and abilities. Find changes that are attainable and sustainable for you, and don’t forget that there are all sorts of people here to cheer you on and offer support, including our team at our pharmacy!

Sources:

¹ https://www.apa.org/topics/behavioral-health/new-year-resolutions

² https://www.myplate.gov/life-stages/

³ https://medlineplus.gov/howtolowercholesterolwithdiet.html

⁴ https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html

⁵ https://www.heart.org/en/news/2021/11/02/balance-is-the-key-word-in-new-dietary-guidance-for-heart-health

⁶ https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

⁷ https://www.cdc.gov/nccdphp/dnpao/features/stay-active-this-winter/index.html

Stay Fit and Stay Safe this Winter!

01/02/2022

Staying active in the winter can be difficult, but it’s often easy to come up with excuses to not exercise — there’s snow on the ground, it’s too wet to run, you don’t have a gym membership. Luckily, there is so much you can do in the winter months to stay active besides running or going to a gym. Whether your winter has rain, snow, or sunshine in the forecast, here are some ideas for different workouts and physical activities that you can do during the winter, along with some great safety tips!

Indoor Activities for Winter

When there’s snow on the ground and the wind is blowing so hard it knocks you over or you feel the chill through your bones, physical activity might not even cross your mind. Don’t let the brisk weather discourage you! There are many different activities that you can do indoors to stay active when you can’t bear the cold.

Bodyweight Exercises

No equipment needed for these! Not everyone has access to a gym or has free weights in their home, which is why bodyweight exercises are so handy. All you need is — you guessed it — your body! Doing simple exercises like squats, pushups, lunges, or burpees can keep you active and get your heart rate up. If you want to add a little extra challenge, try out some resistance bands. These are great for when you want to challenge yourself and build more muscle without having to worry about heavy weights.

Yoga, Pilates, and Barre

Yoga is a great way to unwind after a stressful day, or it’s a great way to get your day started. It’s not just for stretching either – you can get your heart pumping with indoor yoga just like you can with a run (but with less risk of slipping on an icy sidewalk). It’s an ideal indoor exercise to focus on cardio, strength, and flexibility. With options from beginner to advanced, there is something out there that everyone can enjoy.

Pilates is similar to yoga in the sense that it builds strength and flexibility. This is often used to help strengthen the core and build stability and flexibility. It also prioritizes quality over quantity; instead of doing repeated moves, each movement focuses on the breath and precision of the exercise, which helps you become more stable. The stability isn’t just physical — it can improve your mental balance, too!

Barre is a more intense version of yoga and Pilates. This focuses on small, targeted movements with high repetitions and light weights or resistance bands to create low-impact, high-intensity movements. It is a full-body workout that you can modify or enhance practically any way you’d like to make it easier or more of a challenge.

Boxing and Kickboxing

Got an old punching bag in your garage or basement? Now’s a great time to put it to use. If you don’t have a bag, you can still go through the motions and get a good workout in. Throw some punches, work on your dodging skills and movements, and gain experience. The trick here is to focus on technique; if you aren’t sure exactly what movements to do, go online! There are lots and lots of videos available to walk you through the steps. If you’ve got a local boxing studio, you could also sign up for in-person lessons.

Tai Chi

This low impact exercise originated from ancient China and has become very popular over the years. It may just look like slow-motion martial arts, but it is so much more. These slow, intricate movements and deep breathing techniques help you clear your head by reducing stress and anxiety, and work to improve your balance. Until you try it, you may not realize how hard it can be to go slow.

winter exercising activities & safety tips

Outdoor Activities for Winter

Don’t want to be cooped up all day inside? Want some fresh air? When the temperature is safe and bearable, there are many different ways you can remain physically active outside! Since winter is often the time when you don’t get enough of a lot of needed vitamins and minerals, exercising outdoors can have the added benefit of soaking up some Vitamin D. You can also check out BioActive Nutrients and SolutionsRx, our lines of vitamins that we offer to help give you that extra boost if you aren’t thrilled with the idea of outdoor winter activities. We have a FREE vitamin club for kiddos, too!

Walking, Jogging, or Running

Taking a brisk walk, or a short jog or run around the neighborhood can keep you on your toes while also allowing you to experience the beauty of winter close-up. Some people love doing these cardio activities year-round, which is great! If you are living in an area that doesn’t get snow during the winter, it can still be great for you to do these activities. Grab a friend and get going!

Shoveling Snow

Although this may not sound like the most enjoyable thing to do…as anyone who lives in a snowy climate knows, it’s sort of a necessity. Whether you grab a shovel or a snow blower, this is a great chance to get some physical activity in. Since you already have to do it, you might as well have fun with it! If you have kids, throwing shoveled snow into a pile gives a great opportunity for the kiddos to have some outdoor time, too by making a snow fort, tunnels, or creating a snowman.

Ice Skating

This is such a fun activity to do during the winter and is perfect for the whole family. Many ice rinks offer walkers or guides for inexperienced skaters to use to help them get around the rink without worrying about falling. This is perfect for little ones or anyone in the family who has minimal ice-skating experience.

Snowboarding, Skiing, and Sledding

Snowboarding and skiing are great for those seeking a thrilling outdoor winter experience and both are great for burning calories! So, while you are having fun, you are also getting in a workout.

Sledding is the perfect opportunity to get friends and family together. There are lots of different options for sledding, from hill size and location to the type of sled you use, that everyone will enjoy. It’s great for getting active and having fun!

Safety Tips

Since winter weather can be dangerous, there are some precautions you should take into consideration before heading outside. Even if you are opting for an indoor activity, it’s important to understand the safest way to exercise.

Monitor the Weather

If you plan on doing an outdoor activity during the winter, make sure you keep an eye on the weather. This is important so you can figure out what to wear on your outdoor adventure. It’s also helpful in planning ahead for what activities you plan on doing and for how long. Make sure you are aware of slick roads or sidewalks before going for a jog and be sure you are wearing the proper attire, including your shoes.

Stay Warm

Ensuring you have the proper gear to head outside during the winter is crucial. Snow pants, coat, hat and gloves are a must with the option for multiple layers. The best way to layer is to start with a moisture-wicking fabric (much like those used in sportswear), then add a layer of fleece and finally a thin waterproof layer.

Hypothermia is no joke and can have serious consequences. Keep an eye out for these symptoms to help identify if someone is becoming hypothermic.

Lack of coordination
Mental confusion
Slowed reactions
Slurred speech
Cold feet and hands
Shivering
Sleepiness

Stay Hydrated

Just like during the summer, it is very important to stay hydrated – especially when you are exercising. Whether you are working out inside or hitting the slopes outside, you should have water with you to keep you hydrated and energized to keep going. A great product to give you extra hydration is Biolyte. Stop at our pharmacy to grab a bottle today!

Stretching

Before and after any physical activity, it’s important to stretch to make sure your muscles are warmed up. It’s especially important during the winter so your muscles don’t cramp anytime during or after your workout is complete. Dynamic stretching is best to do before your workout. These types of stretches are used to get your body moving and ready for your workout. Some examples include high knees, jumping jacks, walking lunges, and leg swings. Then there’s static stretching, which is best for after your workout is complete. These stretches are still-standing movements to really focus on getting your muscles a nice cool down. Hamstring stretches, ab stretches, triceps stretches, and quad stretches are just a few examples of these post-workout cool down moves.

With these great activity ideas and safety tips, you’re ready to take on your winter fitness journey. Get up and get going, and don’t forget to have fun!