Getting fitter and doing more exercise are among the most popular new year's resolutions every year so, with this year no different, we've compiled some hints and tips to help you on your way.
Not only that, we've also investigated the role that coffee can play in your new year's fitness regime. With some people swearing by the benefits of drinking a cup before exercising and others advising against it, we've used all our coffee expertise to weigh in on the argument.
Read on to uncover our conclusion!
General Advice
Before we get started, it's important to remember that, when making changes to lifelong habits, you should make them small and incremental.
Don't try to quit smoking, stop drinking and cut out all sugary foods in your first week of lifestyle change as this is likely to make you feel worse and make it much harder to achieve your goals. Make your targets achievable, take small steps and plan any lifestyle change over a sensible time period.
Safety First
Getting fitter may be about safeguarding your general health but it's easy to hurt yourself if you try to do too much too soon, especially if it's been a while since you last exercised or you're recovering from Covid or another debilitating illness.
One of the best ways to ensure you don't put too much strain on your body is to warm up before exercising and warm down afterwards. The NHS website has some excellent tips on preparing your body for exercise; check it out here.
In addition to that, always listen to your body - if something hurts, stop exercising and contact your GP for advice.
Exercise
When it comes to exercise, moderation is key. There's no point trying to do 100 press ups and a five mile run every day for the next month if you get out of breath every time you get off the sofa, so set yourself realistic targets, gradually increase the amount of exercise you do and you'll be feeling better before you know it.
And when it inevitably all seems like too much hard work and/or you aren't seeing the results you were hoping for soon enough, remember the first steps are always the hardest!
Start Small
With that in mind, there's no harm in starting with the sorts of exercises that don't feel like exercises at all. In fact, getting your body to exercise when you're not actually exercising is a great way to start getting healthier and is easily achievable.
The key is being more active day-to-day. If you work at a desk or regularly find yourself sitting down for long periods, set alarms on your phone and, when they go off, stand up and walk around for a few minutes or go and get a glass of water.
Take the stairs instead of relying on lifts. Get off the bus one or two stops earlier than you need to and walk the remaining distance. You'll find you're burning off calories without working up a sweat or making yourself too tired for more vigorous exercise later on.
Set Challenges
A good way to stay focussed on fitness and keep yourself motivated is to set yourself regular, achievable challenges. Even if it's just walking 10,000 steps per day, each one brings you closer to a healthier you and you'll quickly build up your stamina, muscles and confidence and be ready to progress to more difficult challenges.
Do Some Cardio
Cardiovascular training (cardio) is any type of exercise that gets your heart pumping faster than usual. It can be done at home or in the office in as little as 15 minutes.
While running and cycling remain the most popular forms, there are an almost infinite number of cardio routines to choose from. Any combination of squats, press-ups, jumping jacks, sit-ups, lunges and crunches will help improve your fitness and general health.
As with any form of exercise, however, everyone's ability is different. Plenty of advice is available online regarding what cardio exercises are best suited to your age and lifestyle, how to do them and how much rest is required between sets etc, so do a little research before you start to ensure you don't bite off more than you can chew. The NHS guide to exercise is a good place to start.
Train your Body to look Forward to Exercise
Don't worry, people who can't wait to exercise or hit the gym are in the minority; for most of us, the thought of working up a sweat to a strict schedule is something of a nightmare.
Fortunately, help is at hand. Research conducted by ScienceDirect has shown that, by combining an activity you actually enjoy with exercise, it is possible to trick your brain into looking forward to a workout. For example, if you enjoy listening to audiobooks, you should only listen to them while exercising. By only allowing yourself to enjoy them while working out, you will form positive associations with both and you'll find you have extra motivation to work up a sweat in no time.
Diet
Improving your diet is easier said than done but, with gradual changes and a little discipline, it is possible. Give these dietary tips a try and begin your journey to weight loss today.
Drink more Water
It may not be glamorous or exciting but water plays an important role in increasing physical wellbeing.
As well as boosting your metabolism - which speeds up the rate at which your body turns food and drink into energy - having enough water in your system helps it flush toxins out and enables your cells to regenerate quicker, reducing the risk of injury which could stop you from exercising while simultaneously improving your overall health.
Drink less Alcohol
At the opposite end of the scale, alcohol is bad for your metabolism and heart health and is full of calories, increasing your risk of gaining weight. If you regularly drink alcohol, reducing your intake will make it easier to lose weight and improve your general health.
Plan Ahead
Planning and preparing your meals ahead of time is a great way to help you stick to your diet, so plan what you're going to eat at least one week in advance - that way you can buy everything you need at the supermarket and ensure you're never out of stock of key ingredients.
By preparing your meals ahead of time, you can also take small portions of them with you to work or when you're out and about, meaning you always have healthy food available, which reduces your risk of snacking. Speaking of which…
Beware Snacks!
One of the biggest problems for people on a diet is getting a hunger pang, not having anything healthy to eat and eating a 'bad' snack, like a chocolate bar, as a result. Keeping foods that are low in calories close to hand will keep you full and reduce the likelihood of you resorting to off-plan sugary treats that you later regret.
Remove Temptation
Unfortunately, out of sight doesn't always mean out of mind - if you're on a diet and you know there's a packet of biscuits in the cupboard or tub of ice cream in the freezer, there's a pretty good chance you're going to end up eating it.
To prevent this from happening, banish all the things you shouldn't be eating from your house as soon as possible. And be utterly ruthless!
Coffee and Exercise - a healthy combination?
In short, the answer is yes! A few years ago, Olympic athlete Mo Farah revealed that he drinks coffee every morning and in the hours leading up to a race and it clearly hasn't done him any harm!
However, there are pros and cons when it comes to drinking coffee before exercising. These include:
Pros
Coffee stimulates your central nervous system, raising your heart rate and improving blood flow around the body, increasing your endurance.
It also increases your metabolism, helping you burn fat quicker.
Coffee is full of micronutrients that aid recovery and reduce muscle pain, minimising your risk of injury.
It also boosts your alertness, helping you focus better and exercise more effectively.
Cons
Drinking too much coffee before exercising can cause an upset stomach - the last thing you need in the middle of a workout!
Additionally, too much coffee can actually cause fatigue, preventing you from exercising as much as you'd intended.
If your brew is too strong, it can also cause dizziness.
As a general rule of thumb, drinking one or two cups of coffee one to two hours before exercising should benefit your workout.
However, everyone is different so err on the side of caution to begin with and if you feel any negative side effects, wait until you've finished exercising before brewing a cup.
How Cafe2U can Help you Stay Fit
At Cafe2U, we offer a range of top quality coffees which can be incorporated into your diet as part of a healthy lifestyle. Contact your nearest van here to have some delivered to your door and see which one works best for your workout.
