Boost performance in the new year: 5 tips for a healthy and active lifestyle
For many people, the new year brings with it a real boost in motivation. While the holidays were spent eating tasty food, the desire for a healthy lifestyle increases from January onwards. Goals such as a healthy diet, improved fitness and getting enough sleep are now on the agenda. Get off to a good start with our tips!
1. exercise and sport: how to increase your fitness level
Regular exercise is essential for a healthy lifestyle. Not only does it improve your muscles and stamina, it also has a positive effect on your cardiovascular system, immune system and metabolism. An active daily routine also improves your mood and can banish the winter blues during the cold season.
Whether it's endurance training or daily steps on foot - every meter counts. Exercise can be integrated into everyday life in many ways and can be a lot of fun. With good music in your ears, get off the bus a few stops early and walk 3000+ steps at a moderate pace within 30 minutes. If you take the stairs instead of the elevator, you'll get your heart rate up and strengthen your heart muscle. You can also get to work quickly by bike and get a workout in at the same time.
Of course, a long ride on a road bike is also a must, as outdoor exercise gives your immune system a boost, especially in the colder months. Winter training burns more calories, challenges your cardiovascular system and increases your performance in the long term.
2. healthy diet and adequate hydration
The start of the year is the perfect time to change your diet, because after the big feast, the desire for healthy dishes with plenty of vegetables that are easy on the digestive tract increases. Seasonal produce is ideal for transforming into stews and soups that are warming from the inside and easy to digest.
Try to base your diet on simple, unprocessed foods and avoid ready-made products that consist of more than 5 ingredients. If cooking every day takes too much time, meal-prepping offers a way to live a healthy lifestyle without too much effort.
Sufficient hydration is the be-all and end-all for a fit body. Two to three liters on a day of sport is a good idea. Watch out: Hydration also plays an important role in your winter training, even if you sweat less. A reusable water bottle is ideal for on the go to ensure you are well hydrated at all times. However, standard plastic bottles can release plasticizers and other harmful substances into the water. Many athletes also dislike the taste of water in plastic bottles.
The KEEGO drinking bottleWith a titanium interior, it offers a tasteless, healthy option for daily hydration. At the same time, it is as light and squeezable as a plastic bottle, making it easy to store. Incidentally, it's not just water that tastes good in the KEEGO drinking bottle. Isotonic drinks, which supply the body with important electrolytes, also taste great in this practical sports companion.
3. always KEEP GOING - small goals with a big impact
There is a simple reason why New Year's resolutions often fail. Many people set themselves overly ambitious goals. Instead of simply integrating more exercise into their everyday lives, they want to run a marathon or cycle to the top of the next mountain. In doing so, they quickly overextend themselves.
Small milestones, on the other hand, keep motivation high and ensure a sense of achievement along the way. Write down long-term goals and break them down into several steps. You can master these day by day - be it cycling, meal prepping or your daily water intake.
Consistency is key and more important than strictness. Use the 80/20 rule to find a balance. If you manage to pursue your goals 80% of the time, you will quickly feel the health benefits.
4. regeneration: the importance of a good night's sleep
After a strenuous workout, your body needs sufficient time to recover. This is the only way to regenerate your muscles and musculoskeletal system and replenish your energy stores. Sleep is essential, as this is when the body can fully activate its self-healing powers and heal small tears in the muscles.
Experts recommend around seven to nine hours of sleep, but athletes can get a little more. They even benefit from up to ten hours of sleep per night. A rested body can perform better. Incidentally, this doesn't just apply to your endurance and strength, as you can even internalize learned movement sequences during sleep and refine your coordination and technique.
5. join a community
With the right fitness tips, you can get your healthy lifestyle off to a good start in the new year. However, to stay on the ball in the long term, you need motivation and perseverance. In a community, you benefit from the encouragement of others and at the same time add a social component to your training.
You can find groups for almost any sport online: find your own road bike group for cycling, take part in a weekly run or meet up for Crossfit in the nearest park. Achieving common goals gives you additional motivation for sport and brings personal responsibility. If you are consistent, you will also have a positive influence on others.
At the start of a new year, many people resolve to live healthier. With a few fitness tips, sufficient hydration and sleep, as well as a simple meal plan, your plan will succeed!
