What is your New Year’s Resolution? I bet we can guess …
Year after year, the most the most popular new years’ resolution remains the same – getting in shape. Yup, that right, 37% of Americans want to “stay fit and healthy”, while another 32% hope to “lose weight”. So if it’s your new years’ resolution as well, Soft Shoe would like to help you get started. One way to get motivated is to properly gear up for getting in shape, so we are not only more comfortable when we begin a new exercise routine, but we can prevent injury and increase endurance.
So here are ten tips in getting in shape for 2018:
I. Consult a Physician. Before you start any exercise routine, make sure you are healthy enough for physical activity by making an appointment with your health care provider before you begin.
II. Set an Exercise Plan. Begin an exercise routine that is challenging but can be maintained and endured at your current level. Consult a personal trainer or health coach online or in-person to develop a customized routine for your current weight, age, specific limitation and health conditions.
III. Aerobic + Resistance = Best Results. When it comes to exercise, mix it up. Regular aerobic exercise mixed with resistance training will provide the best results.
“According to the American College of Sports Medicine, regular aerobic exercise is crucial for obese individuals looking to get fit. For optimal results, aim for at least 30 minutes of moderate-intensity aerobic exercise five or more days per week — which can be broken up into 10-minute periods of time, says the University of Maryland Medical Center. Regular weight training can be an effective way to increase metabolic rate, reports the American College of Sports Medicine. Over time, this can promote elevated calorie burn, weight loss and improved fitness levels.” – LiveStrong.com
IV. Eat Healthy. Again consult with your health care provider before beginning any diet changes. Make common sense choices when it comes to food: avoid sugary, fatty, fried and processed foods and eat more vegetables, fruits, lean meats and fish. Also, consider timing of your meals and snacks, find out when the best time to eat is so you can keep your metabolism and energy levels steady. The first week of a diet change is the hardest, but your cravings will begin to subside after 7-10 days of reducing sugar and carbohydrates.
V. Drink water! “Researchers found that drinking two glasses of water before each meal may help dieters lose weight and keep it off.” (Health.com) Did you know that 33% of us are not adequately hydrated, especially those who are overweight?
“People with obesity need more water than people who have smaller bodies, making the hydration threshold potentially harder to reach. But some research suggests that water can play a role in weight control, showing that when overweight people drink water before a meal, they eat fewer calories than if they eat it without water.” – Time.com
VI. Find a Partner. Studies show that finding a family member or friend to lose weight with will make it more likely to reach your goal. A friend or family member will keep you accountable, be there for support and encouragement, inspire you and provide company that understands the difficult journey ahead.
VII. Don’t be too hard on yourself. Some start out their new year with an exercise and diet regimen that is too extreme or not practical for their lifestyle. It’s better to setup a plan that is realistic, achievable and long-term, than setting yourself up for failure. Losing weight and getting healthy is not a quick fix, it should be a lifestyle.
VIII. Sleep well. Sleeping the recommended 7-9 hours per night will not only put you in a better, more positive frame of mind, it can help you lose weight. How? First you burn more calories even when resting or after a meal, when you’re not sleep deprived. Studies show it also boosts fat loss, when comparing those who sleep 8.5 hours over those who slept 5.5 per night, yet eating the same amount of calories.
“The longer you’re awake, the more likely you are to consume calories you don’t need, which can cause you to gain up to two pounds a week, according to researchers at the University of Pennsylvania.” – Womenshealth.com
IX. Wear comfortable shoes. Whether at work, when exercising or running errands, your shoes make a difference on how far, how fast or how long you will walk. The right shoes or orthotic insoles can accomplish a lot when it comes to your posture, distribution of weight and providing an easier gait. Some walkers and runners feel that their shoes increases their speed and endurance.
“When a runner’s foot hits the ground, it transfers energy which compresses the shoe’s cushioning. When the foot rises again, the cushioning re-expands, sending some of that energy back to the runner. A shoe with superior energy return creates a bouncy, springy feeling that, as many runners will attest, can make the jaunt feel easier.” – Popular Science
X. Get a FREE Foot Scan at Soft Shoe. The recommended orthotic or shoes can help ensure that the bones, ligaments and tendons in your feet and lower legs are aligned and positioned properly. This helps to ease pain and stress on the feet and can improve the functioning of the muscles over time. Albert, our 3-D imaging foot scanner, features 18 digital cameras, 960 infrared LEDs and receptors, and over 5,000 gold plated barometric sensors.
Get a FREE foot scan today at Soft Shoe with our trained staff so you can choose the correct running shoes and orthotics for your specific needs. Soft Shoes offer this latest technology, a comprehensive foot scan, and analysis and recommendations by our trained staff for … FREE. It only takes a few minutes and no appointment is necessary.
See our latest inventory in Running Shoes:
We are excited to show you the latest styles of Brooks, ON, Hoka, Under Armour, Altra, New Balance, Nike & Saucony currently in stock. We now have the new popular Levitate by Brooks running shoes. Watch the video below to get an inside look at the work, research, and passion that went into designing the Levitate, Brooks’ brand-new shoe with the most energy return of leading performance running shoes.
The Soft Shoe staff will find your Perfect Match (in running shoes):
We have a huge inventory of Over Pronator for Motion Control, Neutral Pronator for Stability or Supinator for Cushioning. Don’t worry if you’re not sure which type of running shoe is best … after your free foot scan, we’ll find the right shoe for your specific needs.