MISSION FITNESS: Ten fitness tips to keep you on track – Odessa American

The end of a calendar year and the beginning of new one seem to always bring about Top Ten Lists for everything from songs, to cars, to videos. Below I have comprised ten tips to help you achieve a healthier you in 2014. You can incorporate all ten at the beginning of January or add one a week, it is up to you.

1. Get thirty minutes of cardiovascular exercise five days a week. This is the minimum recommendation by the Center for Disease Control, yet your body will reap a multitude of positive benefits.

2. Make an appointment for exercise. By placing exercise on your daily calendar, you are more apt to stick with your plan.

3. Replace one soft drink a day with a glass of water with the end goal being only one soft drink per day. Water provides proper hydration minus all of the chemicals and sweeteners found in artificially flavored drinks.

4. Get plenty of rest. Your goal should be a minimum of seven hours of uninterrupted sleep per night. Proper rest allows your body to repair and re-energize itself.

5. Get outside. Fresh air and sunlight help reduce stress and can be motivational.

6. Know your numbers.  Keep an active record of your blood pressure, body weight/composition and cholesterol levels to name a few.

7. Cut back on salt, fatty foods and portion sizes.  Choose lean meats and fresh fruits and vegetables over the canned options whenever possible. Understand proper serving sizes and learn to read the nutrition labels on products to control your caloric intake.

8. Partner up! Find a workout partner or join a group exercise program to provide accountability and add a fun, social component to your workout. Hiring a personal trainer is another option that will ensure you are working out safely and efficiently towards your personal goals. Additionally, consulting with a degreed and properly certified exercise professional and your private physician is the best way to start an exercise program.

9. Reward yourself. Schedule a massage or another relaxing activity when you achieve your initial goals. Placing rewards at the completion of specific goals such as a meal at your favorite restaurant, a new pair of running shoes or some new workout clothing gives you something to focus on when pushing through those difficult days.

10. Have fun. Kids call it play, so why did adults choose the term “working out.”  Pick activities and exercises that you like to increase your enjoyment.  People tend to stop doing things they don’t enjoy, so pick one that fits your personality.

Most people that make exercise a New Year’s resolution give up in four to six weeks, so utilize this top ten list to keep you motivated and energized towards becoming a healthier you in 2014.

Douthitt is general manager of Mission Fitness. He can be reached at 640-6400. For more on Mission Fitness visit: www.missionfitnessnow.com.