January might be when we all tell ourselves we'll have a health kick, but here's why it is always better to start now, not later...
WHEN people think about getting fit and healthy, January is often the first thing that comes to mind. We make promises to ourselves after Christmas, set big goals and hope this will be the year we finally stick to them.
But why wait until January? October is actually a great time to make a fresh start.
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As the nights draw in and the weather gets colder, it is easy to become less active. We spend more time indoors, go for fewer walks and start reaching for comfort food. Before we know it, Christmas is here and we are feeling sluggish.
The good news is that a few small changes now can make a real difference to how you feel over the next few months.
Start by moving more.
You do not need to spend hours in the gym or start running miles. A daily walk is a great place to begin. Even 15 or 20 minutes can help improve your fitness, lift your mood and give you some fresh air.
Try to make it part of your routine. You could walk after breakfast or head out during your lunch break. If the weather is poor, find ways to keep moving indoors.
Make strength training part of your week.
Walking is brilliant for your health, but it is also important to keep your muscles strong. Strength training helps with everyday tasks, from carrying shopping to getting up from a chair.
Aim for two sessions a week. You can use weights, resistance bands or your own body weight. Start at a level that feels comfortable and build up gradually.
Pay attention to what you eat.
There is no need for a strict diet or to cut out all your favourite foods. Focus on balanced meals with plenty of vegetables, a good source of protein and some healthy carbohydrates.
Planning a few meals in advance can also help you avoid reaching for takeaways when you are tired and hungry. As the weather gets colder, homemade soups, stews and curries are great ways to enjoy filling meals packed with flavour.
Do not forget the basics.
It is easy to drink less water when the weather cools down, but staying hydrated is still important. Keep a bottle nearby and have a drink regularly throughout the day.
Sleep matters too. Try to keep a regular bedtime and give yourself time to wind down before going to bed. Better sleep can help with energy, mood and motivation.
Most importantly, do not try to change everything at once. Pick one or two habits and focus on making them part of your everyday life.
You do not need to wait until January to make a fresh start. A few small changes in October could leave you feeling stronger, healthier and more energetic by Christmas.