SACRAMENTO, Calif. — New Year’s Day is here and many people are making resolutions for 2024. Most stick with the plan for January but then fall off course the rest of the year.
That’s why health coach and fitness expert Pam Sherman tells those hoping to get in better shape to make their exercise routine fun and set attainable goals.
“Don't overdo it,” Sherman told ABC10. “Baby steps really lead to success on your health and wellness journey. I've seen many people try to do too much in the new year, and then they do nothing. So adding little bite-sized pieces of exercise to your day is really a great way to go.”
The most common resolution to make on New Year’s Day is getting more physically fit, but not everyone knows where to start. Sherman said people do not need an expensive gym membership to meet their fitness targets and something as simple as a park bench can assist in a full body workout.
“When you go out for a walk, there are lots of benches," she said. "If you sit on the very edge of the bench, keep your legs at a 90 [degree angle], and come up. You barely tap, you don't sit down, and that's a squat. We all need to be squatting for the rest of our lives.”
In addition to squatting and other leg exercises, Sherman said a bench also offers an opportunity to condition arms.
“A lot of women complain about the back of their arms. You can sit at the end, bring out (your) arms just a little bit and come down with a tricep dip. When you start, it might just be a little one, and as you get stronger, you can go lower and lower."
Sherman said using a bench to help with push-ups is a way to build upper body strength.
Sherman also reminded aspiring athletes to not forget about stretching. They can use the bench for that too.
“Put one hand behind your back, same arm and same leg, keep that leg bent, you come down, touch at about that pace, and come back up like a teeter-totter," she said. "It's a great few exercises to add into your walk. If you did that every time you passed a bench five to then reps, that's a great workout to add into your day.”
Sherman said people tend to abandon their fitness routines because the workouts are either too time-consuming or do not produce instant results, but that is not a reason to give up.
“We want things right away. Your health is something that takes time to build to success. You're never going see overnight results," Sherman said. "If you start now, next year at this time, you're going feel amazing."
If people work out at the same time every day, she said that tends to help them stay disciplined.
“I always suggest first thing in the morning, a 10-minute workout everyone has time for," Sherman said. "If you wait till the end of the day, we're all tired. Make your health a priority because you'll have more energy and you're going to feel better about yourself. You'll make better food decisions, and you will sleep better. A little bit of movement goes a long way.”
And as people work on staying more active, Sherman said it’s also important to make better choices in the kitchen.
“Prioritize protein,” Sherman said. “We are losing our muscle as we age, and we are a nation of carb lovers. Prioritize protein and lots of vegetables and fruit. Stay away from processed foods, stay away from sugar. Real food for the win and lots of water."
But similar to fitness goals, make realistic and gradual changes to the diet.
“We have to think about our health in terms of: are you adding to your health or taking away from it? If you eat a big salad every day, your insides are going to be dancing. It's so good for you. Eat what makes you feel good.”
Sherman said no goal is too small and it’s never too late to start the journey toward better health.
“Don't put yourself off to the side. Don't take care of your pets, your kids, your partner, your business, your job, everything else first," she said. "Take care of you first and then you'll feel so much better and it's never too late. It is never too late to take care of yourself and your health.”
More of Sherman's fitness tips can be found on her Perfect Balance YouTube page.
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