Getting in shape is one of the top new year’s resolutions people make every year. Developing and following a healthy fitness routine has many benefits—it helps with weight loss, reduces stress and boosts overall health and well-being. Yet despite these healthy incentives, many people get off track within just a few weeks of getting started. You need a game plan—and a powerful gym disinfectant spray—if you want to stay on track with your health and fitness goals.
Here are 5 tips to help you stick to your resolution to get in shape in 2023.
1. Develop a Regular Exercise Routine
Consistent exercise improves cardiovascular and muscular health, helps fight disease, boosts your mood and reduces stress. Whether your goal is to lose weight or just feel better, a consistent routine is key. Aim to squeeze at least 150 minutes of moderate-intensity aerobic exercise each week, which is the minimum recommended by the American Heart Association. Strive to incorporate all three pillars of fitness: strength, cardio and flexibility training. Then make a commitment to how many days a week you will exercise and put it in your calendar like an appointment or meeting that you can’t miss.
2. Incorporate Extra Activity
One of the easiest ways to get in shape is by going the extra mile by weaving in extra activity whenever you can! Take the stairs instead of the elevator. Park far away from your destination to get a few extra steps in your day. Walk or bike to errands that are close by. These little bursts of activity can make a big difference over time.
3. Protect Against Illnesses
Arm yourself against illnesses like COVID-19, RSV, flu, staph/MRSA and other infections with a powerful gym disinfectant spray like Clear Gear. As COVID-19 cases persist and the threat of a tripledemic looms, it is important to take precautions to protect yourself from these respiratory illnesses. Use Clear Gear non-bleach disinfectant to tackle your clothes, athletic gear and shoes after every workout. If you work out a gym, use hand sanitizer throughout your workout and wipe down machines and equipment before and after each use. Wash your hands thoroughly with soap and water immediately after every exercise session.
4. Eat Right
A diet filled with antioxidant-rich produce, whole grains and lean protein is a great way to boost your workout results and get in shape. Antioxidants help fight free radicals and diseases, while boosting immunity. Whole grains contain essential fiber and help you feel full longer. Lean protein helps you build more muscle mass—and the more lean muscle mass you have, the more calories you burn. Eating a protein-rich breakfast helps regulate blood sugar levels and staves off the “hunger hormones” that make you crave fattening foods. Avoid consuming junk food and too much sugar, which can cause weight gain and lead to insulin resistance, which is a precursor to type 2 diabetes and heart disease.
5. Get Good Sleep
Getting proper sleep is critical for health and fitness. Sleep deprivation causes us to eat poorly, slows our metabolism and stimulates our appetites. It wears down the body’s immune system and makes it difficult to work out at an optimal capacity. Avoid this by striving to get adequate sleep every night! For most people, between 7 and 9 hours of sleep is optimal. Get on a regular schedule with the same bedtime and wakeup times, avoid caffeine after 2 pm and turn off electronics an hour or two before going to sleep.
Follow these great tips to get in shape for the new year and protect against germs with Clear Gear gym disinfectant spray for a healthy, vibrant new year!