EPISODE 4: FOREPLAY&SCORE

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Tips to get you going in 2024: 

Readiness to change vital to New Year's resolutions
Wanting to lose weight or quit smoking are often resolutions made at the beginning of the New Year. One University of Alabama at Birmingham wellness expert says there is a key ingredient to being successful health-wise in the coming year.
   About half of the most popular resolutions made each year are health-related, according to the United States government.
     In addition to losing weight and quitting smoking, they include eating healthier foods, getting fit, managing stress and drinking less alcohol.
  Meg Baker, director of UAB Employee Wellness, says while the focus on self-improvement is good, an individual must be ready to make a change to do so.
  "Readiness to change is a big factor," Baker said. "Based on the stages of change model: precontemplation (unwilling to make a change), contemplation (considering lifestyle change) and action, you have to want to change your lifestyle to successfully improve your health."
To help prepare for any lifestyle change, Baker offers some tips:

•  Develop small, short-term goals that will fit into your schedule; these should be realistic.
• Consider the benefits and reasons for the change.
• Talk to a family member, friend or co-worker about goals; this accountability will increase the likelihood of your staying committed to a new gym regimen or smoking cessation plan, and they may want to join you.

Design your 2024 fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

• • Think about your fitness goals. Having clear goals can help you measure your progress and stay motivated.
• • Make a balanced routine. Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week.  Aim to exercise most days of the week.
• • Start slow and go forward slowly. If you're new to exercise, start carefully. Slowly build up to a moderate or vigorous intensity level. Aim to increase your activity level by no more than 10% a week. If you have an injury or a medical condition, talk to your health care professional or fitness professional. Together you can design a fitness program that slowly and steadily improves your range of motion, strength and endurance.
• • Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill. Read while riding a stationary bike. Or take a break to go on a walk at work.
• • Put it on paper (or on your phone). A written plan may help you stay on track.

Being physically active can
•    Improve your brain health
•    Help manage weight
•    Reduce the risk of disease
•    Strengthen bones and muscles
•    Improve your ability to do everyday activities
•    Lifts your mood
•    Improves learning abilities
•    Builds self-esteem
•    Keeps your brain fit
•    Boosts mental health
•    Keeps your body fit & able
•    Boosts your immune system
•    Reduces stress
•    Makes you feel happier
•    Has anti-aging effects
•    Improves skin tone & color
•    Improves sleeping patterns
•    Helps prevent strokes
•    Improves joint function
•    Improves muscle strength
•    Alleviates anxiety
•    Sharpens memory
•    Helps to control addictions
•    Boosts productivity
•    Boosts creative thinking
•    Improves body image
•    Gives you confidence
•    Helps keep you focused in life
•    Improves eating habits
•    Increases longevity
•    Strengthens your bones
•    Strengthens your heart
•    Improves posture
•    Prevents colds
•    Improves appetite
•    Improves cholesterol levels
•    Lowers risk of (certain) cancers
•    Lowers high blood pressure
•    Lowers risk of diabetes
•    Fights dementia
•    Eases back pain
•    Decreases osteoporosis risk
•    Reduces feelings of depression
•    Prevents muscle loss
•    Increases energy & endurance
•    Increases sports performance
•    Increases pain resistance
•    Improves balance & coordination
•    Improves oxygen supply to cells
•    Improves concentration
•    Helps with self-control
•    Lessens fatigue
•    Increases sex drive & satisfaction
•    Makes life more exciting
•    Improves your quality of life