Active-Steps-Avoiding-the-March-Fall-Out

Active Steps: Avoiding the "March Fall Out"

The start of the New Year is often seen as a time to revamp and refocus one’s attention and time on health and exercise. Unfortunately, most people fall into a so-called ‘March fall-out’ after just a few weeks of hard work at the gym. According to the Washington Post, gym attendance significantly increases in the December, January, and February months, but starts to decrease in just a few weeks leading into March. Luckily, there are some approaches to take to keep New Year resolutions alive and exercise-goers motivated.

It is important to form realistic goals when it comes to avoiding the ‘March fall-out.’ The American Council on Exercise (ACE) provides guidelines on forming exercise goals that will set individuals up for success. Exercise goals should be individualized and attainable. Therefore, realistic goals should be set in a manner that is challenging, yet feasible to encourage motivation. For example, a non-runner should not set a goal to run a full marathon in a couple of months, because they would be setting themselves up for failure. Rather, the non-runner could make a goal to run 1 mile 3 times per week and slowly increase to run a 5K over the subsequent weeks.

Many individuals stop pursuing their exercise goals due to lack of enjoyment. Following an exercise goal and staying consistent is much easier if the physical activity is enjoyable. Sometimes it takes trial and era to find which physical activity is most enjoyable for you. For instance, running alone may be more enjoyable for some while engaging in a group fitness class may be more enjoyable for others. An article in Psychology Today highlights the different ways exercise can be enjoyed, such as exercising outdoors, exercising with a friend or family member, and exercising in pleasant environments.

It is important to remember that there is no need to feel discouraged if you have slipped in to the ‘February fall-out’ with your exercise goals. Form a realistic goal and find ways to make exercising a highlight in your day.

- Caroline Kelly

Other Related Posts

Message-from-the-Director

Message from the Director

Education & Engagement

Published: June 11, 2019

Our Movin for LIFE Guide to Community Health is ready! This Guide will be very helpful for residents interested in enhancing the health of the neighborhoods in which they live. The Guide is based on the Movin’ for LIFE activities over the last five years and contains information about community-wide health promotion activities, focus groups, community assessment and community engagement. This Guide is not to be missed. Better yet – come to our Make Your…

Read More

NOLA-LEADS-Publishes-Article-on-Community-Leadership-Trainings

NOLA LEADS Publishes Article on Community Leadership Trainings

Education & Engagement

Published: June 11, 2019

In an effort to increase community participation in civic and political activities to address health and promote health equity, Tulane Prevention Research Center faculty and Community Advisory Board partnered with Tulane School of Medicine to develop NOLA LEADS (Leadership Education and Action on Health Disparities). This program was designed to educate lay New Orleans community residents about improving community conditions and build leadership skills through addressing social determinants of health. The program’s curriculum built upon…

Read More

Movin-for-LIFE-Guide-to-Community-Health-Makes-Its-Debut

Movin’ for LIFE Guide to Community Health Makes Its Debut

Education & Engagement

Published: June 11, 2019

Over the past year, Tulane PRC faculty, staff, and community partners have worked together to write the Movin’ for LIFE Guide to Community Health. This Guide encourages the dissemination and replication of community-wide health promotion activities developed for Movin’ for LIFE, a community-based prevention/intervention and research program implemented initially in the 9th Ward of New Orleans. During the span of Movin’ for LIFE, a variety of physical activity activities were conducted, from Yoga for LIFE,…

Read More

Active-Steps-Keeping-Up-with-the-Summer-Slim-Down-on-the-Go

Active Steps: Keeping Up with the Summer Slim Down on the Go

Education & Engagement

Published: June 11, 2019

Summer is here and everyone is many are working towards their summer body physical activity goals. It can be a daunting task but with these easy tips and the right mindset, anything is achievable. You may find yourself with challenges, whether that’s staying active on a family trip you are trying to keep your fitness goals on track while traveling for business. Studies have shown that 150 minutes (2 hours and 30 minutes) each week…

Read More

Nutrition-Bites-Smart-Snacks-for-Crazy-Car-Trips

Nutrition Bites: Smart Snacks for Crazy Car Trips

Education & Engagement

Published: June 11, 2019

Car trips with the family can be stressful to begin with – not only on the mind, but on the body as well! With these simple tips, we hope to help take the guess work out of choosing smart snacks and drinks for on-the-go. In the Cooler: Fruit: Fruit can be easy on the go snacks because they typically require little preparation. Apples, bananas, oranges, berries, grapes, and pears are all great on the go…

Read More

Message-from-the-Director

Message from the Director

Education & Engagement

Published: March 18, 2019

As I am sure most of our readers know by now, the Tulane Prevention Research Center (PRC) will not be funded for another five years. This is very sad news for all of us here at the School of Public Health and Tropical Medicine, but I am sure it is just as saddening for those of you who have worked with us and partnered with us for the past 20 years. Yes, the PRC has…

Read More

Health-Racism-and-Communication-Seminar-Series

Health, Racism, and Communication Seminar Series

Education & Engagement

Published: March 18, 2019

Starting this month, Tulane PRC will co-host the Spring 2019 Health, Racism, and Communication Seminar Series in collaboration with The Center of Excellence in Maternal and Child Health (CEMCH) and The Mary Amelia Douglas-Whited Women’s Community Health Education Center (MAC).  This seminar series works to educate attendees about communicating the influence of racism on health. 
 On Tuesday, March 19, Nicole Deggins, CNM, MSN, MPH, Founder and Director of Sista Midwife Productions will address Social…

Read More

Associations-Between-Neighborhood-Park-Quality-and-Usage-Findings-from-a-Tulane-PRC-Study-

Associations Between Neighborhood Park Quality and Usage: Findings from a Tulane PRC Study

Education & Engagement

Published: March 18, 2019

In efforts to better understand factors that may impact physical activity levels of people in their neighborhoods, a study was done through the PRC to evaluate park quality and usage in lower income African American neighborhoods in New Orleans.   Based on prior research, neighborhoods have been classified as an important social determinant of health. “Neighborhood environments can play a role in one’s decision to engage in physical activity. Prior research has shown that lower…

Read More

Community-Partners-Update

Community Partners Update

Education & Engagement

Published: March 18, 2019

Bunny Friend Neighborhood Association (February 16th, 2019) On February 16th, the Bunny Friend Neighborhood Association hosted a green infrastructure workshop in partnership with Water Wise Gulf South at St. Mary of the Angel’s Church. The Green Infrastructure 101 Water Wise Workshop taught community members “do-it-yourself” solutions to reduce flooding while leaving the neighborhood looking beautiful. The event provided refreshments and raffle prizes, including rain barrels and a home assessment for Upper 9th Ward residents. Infrastructure…

Read More

Legislative-Update

Legislative Update

Education & Engagement

Published: March 18, 2019

New Orleans Food Policy Committee is very pleased with the changes recommended by the City Planning Commissions Small Box Store Study. The recommended changes make it much more accessible for residents to access fresh food while also giving food businesses and farmers an economic boost. For more information or to read through the report, check out the City Planning Commissions website or click here While the entire document is very interesting, the recommendations begin on…

Read More

canary