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5 ways to make 2023 your physical best » Forge West End

5 ways to make 2023 your physical best

1 . Create a sustainable routine

A year isn’t a sprint, it’s a marathon so you need to prepare yourself for one. A routine can be very useful to enhance your health by creating more structure in your life. For example, most elite sports teams have their training and playing rosters given to them a year in advance so that they have mental clarity and can prepare for what is ahead.

By not having a set routine, you may experience what is called ‘decision fatigue’. This essentially means getting overwhelmed by making a large number of decisions daily. To prevent decision fatigue, set yourself up with a plan and take some of that daily burden away. 

2. Set meaningful goals

By having goals, you have a direction. Without goals, you may deviate your focus in many different ways. In many studies, goal setting has been shown to help improve performance. To make your goals even more meaningful, they should be made using the SMART acronym. Meaning that they are specific, measurable, attainable, realistic and timely. For example, a goal you may have is running 5km within 12 weeks. Try to set and review your goals regularly so that you keep track of your progress.

3 . Have a diet you can stick to

When it comes to nutrition, input leads to output. Or in other words, if you put a lot of junk in, you are going to get a lot of junk out. Having a good diet is fundamental so that you have consistent energy levels and health traits.

We understand that there are a number of diets you can choose from and most come with advantages and disadvantages. We suggest that you pick a diet that you can comply with for long periods of time. If you don’t enjoy your diet, it’s likely you will break it regularly.

4. Get into good sleep habits

Yes, to get health improvements you need to put in physical work, though importantly you need rest too. In the last 5-10 years, sleep research has come a long way. We are learning more about how integral sleep is for our well-being and physical performance. The consensus from clinical studies is to get 7-9 hours of sleep a night.

If you consistently lack sleep, you are more likely to have poor hormone regulation, have higher risks of injury and you are more likely to suffer from mental health conditions. 

Set yourself a routine thirty minutes before bed to prepare for sleep. Take some time away from your screen, do some deep breathing exercises and some gentle stretching. You will be surprised with how much better you sleep. 

5 . Get niggling injuries assessed early

Occasionally your small injuries can turn into larger problems. As humans, we are sometimes too smart for our own good and often we can compensate for small problems. For example, if you have poor balance, you are likely to make large adjustments at your foot, knee or ankle. Over long periods of time, these adjustments can put you at risk of further injury. 

If your car started making interesting noises, would you take it to a mechanic? Our advice is if you have a problem get it checked out early. 

If you would like to be your physical best self in 2023 click the link to book an appointment now

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