It’s that time of year where people are flooding into gyms to start working on their new years resolutions. However, researchers have found that most people tend to give up on their resolutions by February. How can you bridge the divide between intention and doing?

Here are some tips to help turn 2019 resolutions into long-lasting habits and to get past the February funk:

1. Give it time. It takes a while for something new to become habitual. A study conducted at Wharton School paid a group of individuals to exercise for a period of 28 days. They found that most of these people stuck with these habits after the study was over. Milkman, the head researcher on the study, states, “The key to habit is repetition. If you can get that repetition going while you have high motivation, you are much more likely to have a behavior change that lasts.”
2. Set realistic goals. Make sure that the goals you set are small, incremental, and achievable. Many individuals tend to set unrealistic goals and then give up on the whole thing when they are unable to achieve them.
3. Make physical activity social. Tackling fitness goals with another individual tends to increase productivity as well as longevity. So grab a friend and work on your goals together!
4. Change the mindset. Many people start their fitness journey with only one goal: weight loss. While it is okay to have a goal like this, don’t let it be the driving force. Instead, choose performance based goals. For example, try to improve on your mile time, squat more weight than you did last time, or try to finally be able to do the splits. With these kinds of goals, the aesthetics will still be achieved but your attitude and love towards working out will drastically change.

For more information on this topic, check out the article “How to make exercise a habit that sticks.”

Contributed by: Sofia Sepulveda

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A study by the Proceedings of the National Academy of Science has found that short bouts of exercise might not only be linked to decreased risk of chronic diseases, but increased memory as well.

This particular study involved 36 young men and women who all achieved adequate health status. Each subject was asked to participate in ten minutes of relaxed cycling on a stationary bike. All participants were then asked to undergo memory testing directly following physical activity.

Sixteen of the participants’ brain scans demonstrated a trigger of communication between the hippocampus and cortical brain regions directly following exercise. This particular piece of information is interesting considering both of these regions play a key role in processing memories.

The length of the time that this trigger occurs is not yet known though the lead scientist on the study has reason to believe that it may last at least 15 minutes.

For more information on exercise and improved memory, visit short bout of exercise might boost your memory.

Contributed By: Sofia Sepulveda

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Strong bodies may build strong minds, according to a meta-analysis conducted by JAMA Psychiatry in June 2018. The physical benefits of weight training have been well known and documented for years. However, this series of 33 clinical trials is demonstrating a clear connection between strength training and reduction of depressive symptoms.

The study assessed various factors such as training volume, strength or muscle mass increase, and health status and found that none of these had a significant impact on decreasing depressive symptoms. Age did not seem to have a significant impact either, as participants of all ages experienced the same impact on their mental health. As long as the participants were strength training anywhere from 2-5 times a week, they would benefit.

This meta-analysis did not assess or compare any other modes of exercise to strength training. It is possible  that other physical activities may have a similar effect on mental health. Strength training should not be used as a replacement for traditional treatments and medication and should only be used as a supplement to treatment for clinically depressed individuals.

For more information on weight training and its effect on reducing depressive symptoms, visit Weight Training May Help to Ease or Prevent Depression.

Click here to enjoy additional Exercise Resources!

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New Knowledge Byte!

“Even If You Exercise Regularly, This One Habit Could Undo All Your Hard Work” 

How sedentary is your lifestyle? There are many opinions on what the best exercise routine is.

Presented evidence from the American Association’s Scientific Session, 2017 – finds that it isn’t about the exercises you do, it’s how active you are in general. “In other words, regular exercise is important for many health reasons, but it’s not enough in itself. We also need to remain active throughout the rest of the day.” 

To learn more, check out this article in Reader’s Digest – Even If You Exercise Regularly, This One Habit Could Undo All Your Hard Work

Coach Beverly also provides many helpful Exercise Resources to help you and your patients stay active and healthy!

Exercise Resource Page

New Knowledge Byte

A Harvard doctor says these are the best exercises for your body

Here at Diabetes Education Services, we walk on a treadmill desk and do strength training every day! How do you stay fit?

According to this new article by the Business Insider, a professor of medicine at Harvard Medical School, I-Min Lee, declares that long distance running is actually not the best way to get into shape! In fact, Professor Lee recommends some unsuspecting choices:

1. Swimming
2. Tai Chi
3. Strength Training
4. Walking
5. Kegel exercises 

Find out more below:

“A Harvard doctor says these are the best exercises for your body”

Coach Beverly has many more exercise resources to share! Check out the Exercise Resource page:

Exercise Resources

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