New Year Health Goals

According to a recent survey, the top 5 resolutions for the new year are improved fitness, improved finances, improved mental health, losing weight and improved diet. How many resolutions or goals does each person set? Almost half of participants surveyed report setting 3 goals for 2024.

If you have health in mind, you are not alone. But what makes a goal more definitive than a wish? A few things. Make sure your goal is SMART, specific, measurable, achievable, relevant and time-bound. Put some thought into your goal. Consider this: the best goals for an individual align with their values, or the beliefs, interests and principles that guide your life. For example, if your goal is fitness/activity-driven and you value family, community, fun, and adventure, joining a climbing gym with your family may fall in line with these core values.

Make your goal action versus outcome oriented. In other words, instead of what you want to achieve at the end (weight loss) what will you do to get there? What are the steps or actions that will enable you to lose 1 lb at a time to get to that ultimate goal? Changing specific eating habits, practicing portion control and/or increasing exercise can be short-term goals that get you there.

Keep your goals positive rather than negative. Focus on what you will do/have/add versus what you must limit/omit and avoid. With these tips you can set goals that go beyond wishes and hopes.

Cycling: 10 Health Benefits

All exercise offers some health benefits. But, since it is summertime, let’s focus on some of the lesser known benefits of cycling. Consider dusting off your bicycle and heading out to the hills. You may have a desire to after you read about some of the top health (and other) benefits of this timeless sport.

1. Lung and brain power. Cycling pushes your cardiorespiratory system hard, improving oxygen and blood flow. A strong cardiovascular system makes you ‘fitter’ and able to do more with less effort, including running up those stairs. Blood flow to the brain stimulates brain receptors, possibly reducing the risk of developing Alzheimer’s disease.
2. Better mental health. Moderately intense exercise, such as cycling, promotes mental health and it is one of the best options for managing stress. You will get the ‘runner’s high’ or feeling of euphoria, without the joint pounding of running.
3. Explore more. You can cover more ground in a workout than with other options and explore more of your local/regional area. Walking and hiking are fantastic, but on 2 wheels you can cover more ground and go farther.
4. You can do it socially. You can do with with friends or a group/cycling club. It can be a social sport. And those that devote time to socializing and establishing bonds (in addition to exercise) enjoy stronger immune systems and lower blood pressure.
5. You can burn more fat. Your body’s metabolic rate increases not only during the ride but for hours after cycling. As you become fitter, the ‘after burn’ lasts even longer.
6. Improves digestive health. It promotes gut health by decreasing transit time of waste removal through the body. This means less constipation, softer stools and feeling less bloated.
7. Good for compromised knees. Cycling is often recommended for arthritic knees or for post-knee-injury cardio exercise. Cycling uses several different leg muscles and emphasizes slow, controlled movements. Your knees work from different angles with each stroke and the demand of work changes with each degree of change through a rotation.
8. Environmentally friendly. Cycling reduces your carbon footprint. Because you are on two wheels, you can go further in less time. Cycling can get you where you need to go (often or on occasion) in place of your car. Fewer cars on the road mean less pollution.
9. Good training and conditioning for other sports. Cycling keeps your body fit. Studies have shown that regular cycling improves performance in sports such as tennis and soccer. You get strengthening benefits with cardio training.
10. It is fun. Whether you cycle alone, with a group or with your family, it is reminiscent of childhood. Remember coasting down the hills feeling the wind on your face. The sense of control but also freedom, as if you’re leaving all of your worries behind? You can feel that way every time.

Emotional stress busters

According to the World Health Organization (WHO), stress is “a natural human response that prompts us to address challenges and threats in our lives.” It’s not always negative but can be positive and motivate you to get things done. Emotional stress refers to stressors and situations that evoke an emotional response, such as sadness, anger, worry and fear. Common to everyone at one time or another, when the stressor underlying the emotion interferes with daily activities, it can be problematic. Here are three simple tips for helping you manage emotional stress.

• Take action on tomorrow’s worries: If you find yourself getting stuck in “what if” thinking, take action. Consider writing down all the ‘what if’ worries and topics that are of concern, then add what you would do if if the each comes to pass. Writing down worries helps to ease them while providing you with a practical action plan.
• Reflect: Take 5 minutes to reflect on your life. What are you proud of? What has been your best achievement? What gives you joy? Purposefully thinking good thoughts, reflecting on the positive improves mood and outlook. 
• Smile: Reflect on your week and write down 3 things that have made you smile. Keep in mind that it takes nearly 50 muscles to frown and less than 15 to smile.