It’s time to make 2022 your healthiest, fittest, and happiest year yet! We recently wrote about the high failure rate for people who set new year’s resolutions . But that doesn’t mean you shouldn’t set a new health and fitness goal this coming year. In fact, all the fail rate shows is that you’re not alone in your struggle to get healthier. Millions of people try on a daily, weekly, monthly and yearly basis to lose weight, exercise more and eat better, but don’t see success.
A major reason why so many people fail to achieve their health and fitness goal is that they’re setting the wrong goal. There’s a big difference between “I’m going to lose 40 lbs and be a size zero” vs. “I’m going to lose 1 lb a week.” What kind of goal are you setting? Are you setting yourself up for failure? Or maybe you just need some inspiration to guide you on what goals are best to set.
Either way, we’re WOLFpak, and we’re here to share six health and fitness goals that you should make in 2022. Let’s get started.
- Walk more
Walking has a plethora of health benefits, such as:
- Strengthens your lung and heart health
- Burns calories
- Lowers your blood sugar
- Safe for joints
- Boosts immune function
- Improves energy levels
- Builds strength
The best part is that you don’t have to do 10,000 brisk steps per day to get these benefits. Walking more throughout the day (e.g. taking the stairs!) is so beneficial for your health because it contributes to non-exercise activity thermogenesis (NEAT) - helping you burn more calories throughout the day.
If you’re wondering what NEAT is, it’s a component of your total daily energy expenditure (TDEE). Essentially, it contributes to how many calories you burn a day. Interestingly, NEAT contributes to 25 percent of your TDEE, whereas exercise only contributes to 5 percent, as outlined in this landmark study published in the Journal of the International Society of Sports Nutrition.
A study found that increasing NEAT from additional walking increased participants’ daily energy expenditure by two-thirds. The study found that after eight weeks, the increase in NEAT resulted in less fat gain even during periods of overeating, showing that NEAT helps weight regulation.
Take your work call on-the-go, switch your morning coffee drive for a morning coffee walk, or socialize with friends by walking around your local community. It’s easy and effective.
- Don’t go on your phone for at least an hour before bed
According to the CDC, adults need at least seven hours of sleep per night for optimal health and wellbeing. However, more than a third of US adults don’t get enough sleep. A lack of sleep is associated with an increased risk of developing a number of chronic conditions like obesity, anxiety, type II diabetes, high blood pressure, depression and heart disease, amongst others.
It’s so tempting to scroll Instagram before bed but just don’t do it. It exposes you to blue light, which disrupts your circadian rhythm - your body's natural clock. Aside from blue light, scrolling social media or emails also keeps you in a sympathetic state. This is when your nervous system is wired, rather than relaxed.
Turn your phone off at least an hour before bed and your brain will start shutting down - it really works! Choose to read a book instead.
- Repeat positive affirmations first thing in the morning
In the morning, your brain operates at around 10.5 waves per second. The range from eight to 13 Hz, or cycles per second, is the alpha stage. It's been called the gateway to the subconscious mind. It’s the day-dreaming state. It’s also the state that allows your mind to be most influenced.
So instead of going on your phone, use this time to prime your brain to be healthier. Tell yourself you’re disciplined, you’re going to eat healthy, you’re going to exercise, you’re stronger than your cravings. Repeat these like a mantra, believe in yourself and believe in your journey.
Did you know that positive affirmations activate brain systems associated with self related processing and reward, and they’re reinforced every time you say them? That’s not our opinion, that’s science, as shown in a 2016 study published in the Social Cognitive and Affective Neuroscience journal.
- Meal prep weekly
Being prepared can make all the difference when it comes to getting healthier and fitter. Instead of telling yourself “I’m going to eat healthier.” Set the goal to meal prep. If you’re not prepared, you’re more likely to cave and get takeout or buy unhealthy food because you’re so hungry and need something ASAP.
If you meal prep, the food is already there for you to eat, you just need to set aside a small amount of time every week to prepare it. Whether you’re feeling lazy or not, the food is already in the fridge waiting for you. All you have to do is grab and go. Check out these easy meal prep ideas.
That’s why the team here at WOLFpak created our meal management backpacks. Our Small 25L is the All-In-One Backpack, room for cold/hot meals with a built in insulated pocket and additional compartments for your office equipment and gym gear. Here are some of the features:
- Fits Carry On Regulations Overhead Co
- Equipped with 3 Large Food Containers, 8 Hour Ice Pack and Utensils
- Load Test up to 35lbs per strap
- Cut out liquid calories
It doesn’t matter if your goal is to lose weight, move more, or sleep better. You should cut out liquid calories. That includes soda, frappuccinos, fruit juice, coffee sweeteners etc. They’re pointlessly providing caloric density without any satiety. That’s why they’re linked to overeating.
They have absolutely zero nutritional benefit, they’re high in sugar (or sweetener if it’s zero calorie) and a number of other chemicals toxic to the human body. These chemicals disrupt your hormones, cause you to crave sugar and do not satiate you.
- Get a workout buddy
Studies show that exercising with a friend or in a group improves performance, increases exercise intensity and the frequency of workouts. Another study published in 2012 found that exercising with a partner can increase your workout time and intensity by up to 200 percent.
Getting a workout or healthy eating buddy can help you stay consistent, but it can also help you enjoy your new fitness journey. It can accelerate your progress, helping you achieve your goals more quickly.
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link to article on how to set and achieve fitness goals in 2022