January is often a time for resolutions, and we’re all about goal-setting this month! And this week we’re looking at fitness and health, so we can all start the year on a healthy note. 

During the pandemic, some people got more fit, and some got… well… less fit. The good news is that you can start now to treat your body right. That means looking after your physical, emotional, and mental health. 

More good news: what’s good for one kind of health is almost always good for the others as well! Take exercise: though many people think of this as improving their physical health, it also helps prevent the blues and is great for your brain! 

First, a couple of reminders

• If you want to be at your best in terms of fitness and health this year, set SMART goals. That’s how you’ll set yourself up for success. Vague goals, like “I want to lose weight” (for someone who is overweight) don’t help. Get SMART to make it easier to achieve the best health you can.

S – Specific

M – Measurable

A – Achievable

R – Relevant

T – Time-bound

• Weight is not the same as health.

Just because you don’t have a lot of visible fat doesn’t mean you’re healthy! Don’t worry if you’re eating a nutritious diet and not losing weight. That’s OK as long as you’re reducing inflammation in your body and fueling your body to perform well.

Now, on to treating yourself well, which is what will help you get and stay fit and healthy.

1. Nutritious food

If you’re reading this blog, you probably know perfectly well what’s good fuel for your brain and body, and what’s not. All you need is to eat it! Simple, right? (Right??) 

Making sure you have nutritious food in the house is easier when you plan ahead. Have a list at the grocery store, and try to cook more and eat out less. Get the kids involved so they can start preparing healthy meals too.

Will you still eat out and have some birthday cake at your kid’s party? Of course. But most of the time you’ll be eating calories that your body recognizes as fuel and that’s what you need.

2. Hydration

A lot of Americans seem to skimp on this one. (Unless you live in the desert, in which case the symptoms of dehydration come up very quickly!) The human body is mostly water and needs plenty of it to keep everything running smoothly. 

Don’t like the taste of water? You might need to switch from drinking cold water to room temperature (or vice versa).  Add sugar free flavorings or infuse with fruits and/or herbs so it’s a little less plain. 

Make sure you have a BPA-free bottle of water with you at all times, not just when you’re at the gym. Plastic water bottles are bad for the environment, so try to avoid those as much as you can.

3. Stand up

We started off this Lift Your TableⓇ blog way back in 2019 (!) talking about the dangers of sitting. We humans are just not made for sitting down in front of computer screens all day! The more you can get up and move, the better. 

If you have a folding table, you can make your very own standing desk so you can work comfortably on your feet. Especially if you’re working from home like so many of us.

4. Get a move on

People need more movement, more often. Exercising for an hour a day and then sitting for eight hours actually isn’t that great for you, though it’s better than no movement at all. You need to move around during the day too.

It’s not all about the gym, either – unless you work there! You can get ample health benefits just from walking more. Park farther away from the store, take the stairs, stand when waiting instead of sitting. 

If you work in an office, walk over to your colleague’s desk instead of calling. Sit less and take the opportunity to be moving whenever you can!

5. Get ergonomic

Wherever you’re working, make sure you’re set up correctly to avoid strains, aches, pains, or worse! (If you work at a computer, for more details see this article on ergonomics.)

If you work standing up at a folding table, you’re likely to strain something because the surface is too low for standing – those tables are designed for sitting. Avoid back pain from a table that’s too low by simply lifting up the table to your desired height and work in comfort. 

6. Check yourself before you wreck yourself

Keep those doctor’s appointments! If something’s going wrong but you catch it early enough, you might be able to treat it with simple lifestyle changes instead of medicine or surgery. Warning signs for more severe diseases, such as high blood pressure, aren’t obvious until your doctor checks it for you.

Did you know that an unhealthy mouth can lead to diseases as well? Periodontal (gum) disease is linked to heart disease, diabetes, kidney problems, Alzheimer’s, and other issues too. Make sure you get to the dentist too!

Need help lifting your work surface to stay ergonomic and sit less? Find your folding table riser solution here.

Lift Your TableⓇ… SAVE YOUR BACK!