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Keeping Fit

Swimmers in lanes of swimming pool, swimming

New to fitness? Starting an exercise program can sound like a daunting task, but just remember that your main goal is to boost your health by meeting the American College of Sports Medicine and the American Heart Association’s physical activity recommendations: 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week, and strength training at least twice per week.

Here are a few tips for incorporating exercise into your life:

Do it in short bouts. Moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight.
Mix it up. Alternate moderate- and vigorous-intensity activities throughout the week. For example, walk briskly for 30 minutes three times a week and jog at a higher intensity on the two other days.
Schedule it. Set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
Be creative. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life. Use the BeFitNYC search engine to find out what activities are available to you.
Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.

How to Sustain and Adhere to a Healthy Diet

Focus on eating a variety of healthy foods you like, rather than focusing on the less healthy foods you are trying to minimize.
Identify foods you tend to overeat and keep them out of your kitchen.
Don't restrict all foods all the time. Research hows that when you restrict your body from certain items, you tend to compensate for what is missing.
Listen to your body. Don't eat on a schedule or continue to eat when you're full. Eat when you're hungry and stop when you're full.
Learn portion sizes. Take the time to look at your normal servings of food and determine whether they are moderate or super-sized.
Don't fall for fad diets and quick fixes. Make choosing healthy foods a lifestyle.
Determine your motivation. The external motivators (e.g. weight loss, getting into a bathing suit) are not enough to maintain healthy eating - do it for you and your health.
Avoid drinking lots of calories. Reduce your intake of high-calorie, sweetened beverages (fruit juices, whole-fat diary, sweetened coffee with whipped cream, mixed alcoholic drinks with several mixers).
Limit the number of times you eat out per week.