Tennova Healthcare Offers Tips for Getting Fit in the New Year
12/5/2016
MARTIN, TN (December 6, 2016) – At first glance, embarking on a fitness plan around the holidays may seem completely counter intuitive, but it may just be the best time to start.
“A recent study in the New England Journal of Medicine suggests that weight gain around major holidays is a problem worldwide,” said Jack Baltz, FNP, a board-certified family nurse practitioner at Tennova Specialists in Martin. “Consider the close succession of Thanksgiving, Christmas and New Year’s here in the United States, and it’s no surprise that—without a plan—Americans tend to gain weight this time of year, and often never lose it. But, it doesn’t have to be that way.”
Tennova Healthcare encourages the community to adopt simple strategies for starting a fitness plan. “By following these common-sense tips, you’ll soon be on your way to living healthier during the holidays—and beyond,” said Morgan Stone, FNP, a board-certified family nurse practitioner at Tennova Specialists in Martin.
1. Check it out.
If you have not had an annual check-up in the past year, schedule one before you start any type of physical activity. Knowing the status of your health can help guide the intensity and frequency of your workouts. The first step to getting fitter is having a meaningful discussion with your primary care specialist about your family’s medical history and your risk of developing certain health conditions, such as type 2 diabetes and heart disease.
“Ask your doctor or nurse practitioner to explain your wellness measurements, including body mass index, blood pressure, cholesterol and blood glucose levels,” Baltz said. “Discuss your fitness plans and nutritional goals, and ask for his or her advice.”
2. Take baby steps.
When it comes to exercising, one of the most important body parts you can use is your brain.
Considering which activities motivate you can help you formulate a realistic fitness plan you can maintain. Can’t decide on a plan? A brisk, half-hour walk around the neighborhood in the evenings is a low-impact aerobic exercise that can deliver big results.
“When deciding on a physical activity, ask the following questions,” Stone said. “Do I love the outdoors? Do I like talking to people while I work out? Do I need a partner to push me or an instructor to guide me?”
3. Make a commitment.
The U.S. Department of Health and Human Services recommends at least 30 minutes of physical activity daily, which should include moderate aerobic activity and strength training. Muscle mass weakens with age, so scheduling two 30-minute, weight-bearing exercise sessions each week can strengthen your frame by stimulating new bone growth and building muscle.> “If you’re not sure which exercises are best or where to start, consider enlisting the help of a personal trainer who can create a workout plan tailored specifically for your body type, as well as show you the correct movements to prevent injury,” Baltz said.
4. Grab a better bite.
One in three people is overweight, according to the Centers for Disease Control and Prevention. Eating metabolism-boosting foods, such as peppers, avocados, asparagus and legumes, is as important as keeping a close eye on your caloric intake. Pack your diet with fiber, colorful vegetables, lean protein and heart-healthy foods rich in antioxidants, calcium, and vitamins D, B6 and B12 to keep your energy up and your arteries clear.
“Talk to your healthcare provider or a nutritionist about a healthy eating plan, and determine the appropriate amount of calories you need each day to stay active while still realizing your weight loss goals,” Stone said.
5. Don’t go it alone.
In the battle to start exercising and get in shape, you may feel alone—but you don’t have to be. Join a group exercise class at a local gym, or buddy up with a friend or spouse to make hard work seem more like play.
“Your quest to be at your physical best may inspire friends and family to do the same,” Baltz said. “Get your family involved by taking after-dinner walks a few times a week. Even when you exercise alone, friends and family can help keep you accountable. Share your goals and milestones with your loved ones, whether in person or via social media.”
“If you need more reasons to begin exercising—beyond managing your weight—consider that people who exercise regularly enjoy enhanced cognitive function, higher levels of energy, and reduced risks for many serious health conditions, including heart disease, stroke, type 2 diabetes, cancer and depression,” Stone said. “And that can make for a very happy, healthy holiday season.”
For a referral to a primary care specialist, call 1-855-TENNOVA (836-6682) or visit Tennova.com.
Back