For many, hitting the gym is an
important New Year's resolution designed to re-focus on health and general
well-being. Because of this, many gyms see an attendance increase in early
January that eventually drops off, once gym-goers lose their motivation.
However, with the link between obesity and an increased risk of cancer
accounting for about 40 percent of all cancers diagnosed in the U.S., cancer prevention is another
reason to maintain your goals and resolutions. Although there is no one single
way to prevent
cancer, these tips can help you stick to a workout plan that may help.
Set Lifestyle Goals
We all live busy lives that can make prioritizing healthy habits seem
unattainable. However, one of the most important tips of a healthier lifestyle
is setting goals that are specific and
realistic yet challenging, measurable and personally meaningful. This might
mean committing to walk a mile a day with your partner or family member so you
can spend more quality time together or setting aside 30 minutes for sustained
breathing exercises . Yoga , Tai chi Class at the Sport Centre to help refocus and de-stress . Additionally, people
have found it helpful to set fitness goals that have real payoffs, like
training for a 3-mile hike that you can complete on a future trip somewhere
new. The only way a healthy lifestyle can be sustained is if it's attainable
for your actual life. With this in mind you can avoid losing motivation and focus on a
steady progress as you plan your health goals. Taking to consideration that our
fitness Professionals at the Sport Centre can help guide you in the correct
direction.
Eat a Balanced Diet
A staggering 70
percent of people in the United States
are considered overweight based on BMI, and 30 percent
are considered obese. Although we can't
definitively link weight loss to reduced cancer risk, research suggests that
chronic inflammation – a characteristic of excessive weight – is a significant
risk factor. With this in mind, eating a balanced diet focused around plant-based
foods, fiber, lean protein and low saturated
fat intake is a good place to start adjusting nutritional health. By taking
small steps to adjust your eating patterns, you can not only make sure you have
enough energy to tackle the gym, but can work to lower your risk for certain
cancer-associated risks. Ask the Bridges Nutrition and Lifestyle
Coach, Sandy for Information.
Exercise Regimens
Of course, the
foundation of a good wellness plan involves an exercise regimen that is
personalized to your interests, fitness level, lifestyle and exercise capacity.
One of the most critical aspects is that it's exercise that you can adhere to. Adults
should incorporate both aerobic (endurance or cardio) and muscle
strengthening activities into their lifestyles. There's no
pressure to jump right in and start adding up the miles on the treadmill. These
kinds of exercises can range from a brisk walk to swimming laps or even Zumba.
Find something that speaks to you and will keep your interest. If you're having
trouble hitting the gym alone, you can even try signing up for group classes
that emphasize a collective effort like Zumba or cycling. With the right
exercise regimen for your daily life, you can adapt the basics into a
sustainable routine. Pick up one of our Monthly Group Fitness Schedules
at the Sport Centre or look up the schedule online.
Avoid Tobacco and Alcohol
Of course, going
to the gym is a great place to start working on your goals, but avoiding or
reducing the use of tobacco and alcohol
are other great ways to reduce your risk of cancer and keep your health on
track in the new year. Currently, tobacco is the leading cause of preventable cancer death,
where both firsthand and secondhand exposure can impact risk. These products
contain chemicals that not only damage DNA and promote different types of
cancer, but also have lasting health effects. The good news is that it is never
too late to cease tobacco use and experience health benefits. In regards to
alcohol consumption, data suggests that heavy-to-moderate drinking might lead
to an increased risk of cancer. As you think about
your goals for the remainder of the year, avoiding the fitness cliff might
include adopting changes to your drinking habits to impact your overall
well-being.
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