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2022- Exercise and the New You!

Karen Alexander, Licensed Registered Dietitian Nutritionist

December 29, 2021

Staying Active in 2022

The beginning of a New Year is an opportunity to set up new goals and focus on self-improvement. Becoming more physically active is one of the top five most common New Year’s resolutions. Regardless of why you exercise, it can benefit you in many ways including reducing your risk of developing chronic diseases (including cancer), reducing the risk of certain types of cancers, and improving your overall quality of life.

According to a study published last year in the Journal JAMA, which included 12 prospective cohort studies and 1.44 million participants, adherence to the Department of Health’s recommendations for physical activity of 150 minutes per week or 60 minutes per day of moderate-intensity exercise was associated with lower risks of 13 types of cancer, independent of body weight. See below for the list of cancers associated with lower risk:

  • Lung
  • Breast
  • Colon
  • Rectal
  • Head and Neck
  • Esophageal Adenocarcinoma
  • Bladder
  • Endometrial
  • Liver
  • Kidney
  • Gastric Cardia
  • Myeloid Leukemia
  • Myeloma

It is common for people to come up with excuses as to why they cannot keep their New Year’s resolutions. Keep in mind that success doesn’t happen by accident. Success is more likely to happen if we have a clear goal to achieve, and we have a strategic plan set in place to pursue that goal. I would like to invite you to consider these tips:

5 tips to stay on track with your New Year’s resolutions:

  1. Set simple and realistic goals. Short term goals are more achievable.
  2. Schedule in advance. We all have busy lives, so scheduling time for exercise will encourage you to follow through.
  3. Measure your progress. As you achieve your short term goals you will feel more motivated to achieve long term goals.
  4. Set reminders on your phone or set up visual aids in your house or office to remind yourself to exercise.
  5. Share your goals and achievements with friends and family. Positive feedback will encourage you to reach your goals.

Another way to build motivation to achieve your goals is through reward incentives. Most health insurances have programs that reward your efforts to stay healthy and active. For example, if you have Florida Blue visit:

Your strides program:

Blue 365 program:

Reach out to your health insurance company to learn more!

 

There are also many apps that allow you to track your fitness goals. For more information, visit the link below:

 

Sources:

(https://www.cancer.v/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet#is-physical-activity-beneficial-for-cancer-survivors)

(https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2521826)

(https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines)

 

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