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10 ways to jump-start your health, fitness goals for 2012

Posted By: Robin McMacken, Staff Writer, American College of Sports Medicine on 01/26/2012

Can’t fit into your skinny jeans or cinching your belt at a new notch now that the holly-jolly season of overindulgence is over?

If aesthetic reasons alone aren’t enough for you to shift your fitness program into full gear in 2012, then consider the health dangers associated with a sedentary lifestyle.

Physical inactivity, according to the American College of Sport Medicine, can lead to cardiovascular disease, stroke, hypertension, diabetes, osteoporosis, obesity, colon cancer, breast cancer, anxiety and depression — real reasons for starting or resuming a fitness regime.

To help you kick-start 2012, we have 10 ways to help you get fabulously fit and reap the many health benefits of exercise:

1. Follow the ACSM guidelines: Do moderately intense cardio exercise for 30 minutes a day, five days a week — or — vigorously intense cardio exercise 20 minutes a day, three days a week.

In addition to the cardio program, ACSM also recommends eight to 10 strength-training exercises twice a week.

2. Consider hiring a certified personal trainer to safely develop a workout regime that meets your needs and goals.

3. Take advantage of free programs often offered at area gyms, hospitals and community centers.

Free fitness advice from exercise physiologist Karen McGinnis, the Kettering Health Network Community Wellness Program, for instance, will be offered at 2 p.m. Sunday, Jan. 22, at the Wright Library, 1776 Far Hills Ave. in Oakwood. (No registration is required.)

4. “Get a workout partner or friend and go to a class instead of happy hour,” says Melissa Paris, a New York City-based fitness expert.

5. Think slow and steady. One of the biggest mistakes people make, explains Paris, is working out at such a fierce level they suffer exercise burnout or injuries.

6. Write down your fitness goals. “Even if it’s to sweat for 30 minutes, three times a week — write it down and have a plan on when you’re going to do it.”

7. If such winter sports as skiing, ice skating or snowboarding don’t appeal to you, then check out indoor fitness classes. “Now might be a great time to try a new Zumba class, spinning, or a total body conditioning, or TRX,” suggests Paris.

8. If losing weight is part of your New Year’s resolution, then start a food log to hold yourself accountable. “Lots of times we are so busy, we don’t even realize what we are eating,” Paris says. “Food logging makes you more aware of mindless eating.”

9. Keep in mind the good things. Research released last week by ACSM finds that being more physically active can help adults suffering from heart disease keep premature death at bay.

Participating in moderate-to-vigorous physical activity at least three times a week, according to the study, was associated with a much lower risk of cardiovascular-related death.

10. Go technical, and follow the weight-loss and fitness secrets of bloggers. Find inspiration on such websites as www.shoestolose.com or www.dietgirl.org.