Are you in an exercise slump? It happens, but are you going to sit there and let yourself join the ranks of the formerly fit? Unlike other vacations, exercise breaks generally last longer than you’d like – and the mementos they come with are ones you’d rather not hang on to. Two missed workouts snowball into two months of missed workouts, and suddenly you can’t button your jeans or do a pushup to save your life. In fact, research shows that body fat, weight, and waist size can rise – and fitness levels can dip – after just a five-week hiatus.
The new year is the perfect time to make your comeback. Regardless of what has been keeping you on the sidelines – a hectic schedule, an injury, a new baby, etc. – there is a solution. It’s not just physical roadblocks: there are also psychological and logistical challenges as well. Whether you’re looking to lose pounds, eat healthier or simple stick to a regular workout schedule, reaching your diet and fitness goals can be daunting. That’s where the Fitness and Wellness Division comes in – with Health Coaching services, kick-butt exercise programming and knowledgeable staff to help you hit whatever target you’re aiming for.
The New Year is upon us and perhaps you are already thinking about a New Year Resolution or two to master in 2022. Before deciding on your plans, we invite you to join the Fitness & Wellness Division in tackling exercise/physical activity consistency with our year-long quest of achieving 2022 minutes of exercise/physical activity each quarter in 2022.
The challenge starts by breaking down the year into quarters or 13-week blocks. Each quarter the primary goal is to achieve 2022 minutes of exercise or physical activity. This may seem like a daunting task, however, when broken down 2022 minutes equals 155.5 minutes per week or 2 hours and 36 minutes per week. Broken down further, 2022 minutes per 13 weeks can be achieved by engaging in exercise/physical activity for…
- 23 minutes per day
- 31 minutes 5 days a week
- 39 minutes 4 days a week
- 52 minutes 3 days a week
Increasing physical activity by going for a walk, taking on an at-home exercise video, or attending a fitness class all work! This does not have to be strenuous exercise.
In addition to the 2022 minutes of physical activity each quarter (13 weeks), you can decide to tackle your secondary goal. You decide, and then let Fitness & Wellness know. It’s that simple.
- Quarter 1 (January – March): Lose 13! Thirteen pounds, or 13 inches, or a combination of the two.
- Quarter 2 (April – June): Complete 13 miles per week in steps taken and distance covered. Don’t panic – this is based on a 2,000 steps per mile formula. So, a total of 26,000 steps per week equals 3,714 steps per day or less than 2 miles per day.
- Quarter 3 (July -September) Participate in 13 group exercise classes at the Training Center with Fitness & Wellness, or at home, or at your local gym.
- Quarter 4 (October – December) Improve your nutrition and try 13 new recipes! Fitness & Wellness will post a wide variety of recipes for participants to try, or you can find recipes that meet your unique nutritional goals.
And to assist you in keeping track of all that you are doing, Fitness & Wellness will supply you with an Excel spreadsheet so you can enter your exercise/physical activity minutes and secondary goal progress. To sign-up for 2022 in 2022, send an email to mailto:Fitness@henrico.us.