Many people make resolutions to be more physically active but tend to let go of these resolutions after a few months. Barriers to being physically active can include lack of time, cost of membership to a gym or fitness center, previous injury, or simply a lack of enjoying exercise. January can also pose weather-related barriers to outdoor activity. But the benefits of physical activity are vast. Did you know that as little as 30 minutes of activity, five times per week, can help prevent illness and improve mood? This 150 minutes per week recommendation can be attainable and enjoyable.
Below are some ways to get active this January:
● First, consult your doctor before beginning an exercise routine. Most doctors will encourage
being moderately active!
● Buddy up! Make activity a priority with a friend or partner. Having a friend to be physically
active with triples our likelihood of being active, according to research in the book Wellbeing:
The Five Essential Elements.
● Lace up those boots! Walk with your children or pets outside, even in winter!
● Try a new class or activity! If you’re a gym-goer, try a class that you haven’t participated in
before. More outdoorsy? Try snowshoeing.
● The most important tip? Be active in a way that is enjoyable to you! Continuing physical activity is much more difficult if you are forcing yourself to endure activity you dislike.
January is also an important month to get enough calcium and vitamin D. Being active outside can help one to absorb vitamin D from the sun, although it is harder for those in northern areas in the winter.
Most fish and animal products are food sources that naturally contain vitamin D. Milk and other dairy products may be fortified with vitamin D, which can be better absorbed by the body through the calcium that is already present.
Enjoy a tasty and fresh snack that can provide calcium and enhance vitamin D absorption:
Caprese Kabobs- place one grape tomato, one basil leaf, and one ball of mozzarella on a toothpick. One ounce of fresh mozzarella contains 10% of the recommended daily value of calcium!