When it comes to forming an exercise habit, you have to walk before you can run. Which means setting yourself up for success with small but impactful strategies to get moving.
It has been 12 months since you last vowed to get in the best shape of your life.
If you’re one of the few who ran their first marathon, completed that first set of unassisted pull-ups, put together 20 consecutive pushups or travelled to and from the office all summer by bike, then congrats, you’ve done what very few Canadians end up doing — making good on their annual New Year’s pledge to exercise regularly.
If you’re part of that other group of Canadians who were unsuccessful in realizing their promise to up their exercise game, maybe the fault wasn’t in your lack of execution but in the type of resolutions made.
When it comes to forming an exercise habit, you have to walk before you can run. Which means setting yourself up for success with small but impactful strategies to get moving. To get you started, here are five doable resolutions that are stepping stones to bigger, sweatier accomplishments.
Resolve to be consistent
Doing a little bit everyday is a better strategy than trying to play catchup for ambitious workouts that never happen. Ten, 20, 30 or 40 minutes of exercise have incredible value, so don’t downplay the effectiveness of short workouts that elevate your heart rate and put a little sweat on your brow.
Being flexible in how and where you exercise is another tip toward greater consistency — especially if your daily schedule is subject to change or can get packed with commitments quicker than it takes to pull on your exercise gear. On days when exercise seems out of reach, lace up a pair of running shoes and jog up and down the stairs for a few minutes. Or head outside for a 15- to 20-minute speed walk. The idea is to make exercise as much a part of your daily routine as your commute.
Resolve to get up and out of that chair
In most workplaces, sitting in front of a screen is the norm. But it’s exactly that type of sedentary culture that has systematically increased waistlines around the world.
Use a timer as a reminder to get up and move every hour. Walk down the hall to speak to a colleague, refill your water bottle or stroll around the office and stretch your legs. The body is meant to move, which is why it starts to protest if the number of hours spent sedentary per day extends into the double digits — which isn’t hard to do considering the amount of time spent sitting during the daily commute, at the office and in front of the television. Movement of any type puts to good use all the body’s biggest muscles, which are far too powerful and important to be left idle.
Resolve to always have a workout at the ready
If time is short, don’t waste a minute figuring out how you’re going to work up a sweat. Have a few workout routines ready to go at all times so you can get right to it when the opportunity presents itself. Or download an app like the 7 Minute Workout or Nike Training Club and choose the workout that best suits your schedule. And remember, not all workouts have to look and feel the same, so if it’s more of a yoga day than a HIIT day, so be it.
The same ‘always be at the ready’ principle also applies to your workout gear. Have a full kit tucked away somewhere in your office so you don’t need to fuss when you’ve got a few minutes to steal away. While you’re at it, find a spot for a yoga mat so if all else fails, a few sun salutations will get the blood flowing and the heart pumping.
Resolve to find a workout buddy
If you’re finding it tough to follow through on your workout goals, guaranteed there’s a friend or co-worker who shares the same difficulty in execution. Ask around and see if anyone is looking for an exercise buddy and make a pact to cajole, push and encourage each other to get a workout in, even when the other doesn’t feel like it. It won’t be long before you come to appreciate having someone who challenges you when you’re low on energy, listens when you need to blow off steam and shares a chuckle when it has been a while between belly laughs — all wonderful motivators to pulling on your exercise clothes and working out together.
Resolve to challenge yourself
Sure, a moderate intensity workout delivers the type of health benefits for which exercise is lauded, but researchers are discovering that repeated bouts of high-intensity exercise as short as 10-15 seconds can further boost health and fitness benefits. But beyond the physiological, there are also psychological advantages to venturing — even briefly — into that uncomfortable zone. Studies on adherence note that exercisers feel a greater sense of accomplishment and satisfaction when they feel challenged. Too easy a workout quickly becomes boring. Whereas a tough workout demands concentration and determination, which when finished results in a sense of accomplishment strong enough to make you want to do it all again the next day.
Samsung Galaxy S22 series now rumoured to launch February 9 – MobileSyrup
Samsung recently revealed an Unpacked event is coming but didn’t set a specific date for the keynote. Rumours previously indicated that the event would take place on February 8th. However, information from reliable tipster Ice Universe suggests the S22 series will instead be revealed on February 9th.
However, Digital Daily says that the phone series will launch on February 8th, with the devices releasing on February 24th.
Rumours indicate Samsung’s Galaxy S22 Ultra will feature a Snapdragon 8 Gen 1 processor, up to 12GB of RAM, 512GB of storage and work with an S Pen. The other S22 models will lack the S Pen, sport an S21-like design, a trio of cameras, and the aforementioned Snapdragon 8 gen 1 chipset.
Samsung will likely unveil the official launch date for the Galaxy S22 series in the coming weeks.
Samsung Galaxy A53 passes through TENAA, some specifications revealed – XDA Developers
The Galaxy S22 series isn’t too far off, with Samsung now accepting reservation orders for the phones, but there are a few other devices in the pipeline too. One of them is the Galaxy A53, the upcoming entry in Samsung’s super-popular A50 lineup, which has already leaked a few times. Now we have the first concrete information about the phone’s hardware, thanks to a new regulatory listing.
TENAA, China’s equivalent to the FCC, has published certification information for the Galaxy A53 (via Android Authority). The page includes dimly-lit photos of the phone from the front, rear, and side, which appear to match the renders published by OnLeaks from November. There is some new information though, especially about the internal hardware.
The phone is identified as the SM-A5360, and has 5G support — there was speculation that Samsung might be ditching the 4G option and only selling a 5G-capabel A53, but we’ll have to wait and see if that’s true for every region. TENAA says the device measures 159.5×74.7×8.1 mm, again matching the information from OnLeaks, and weighs 190 grams.
Other hardware details include a 6.46-inch 1080×2400 display, a 4,860mAh battery, an unspecified 8-core CPU, 8GB of RAM, 128 or 256GB of internal storage, microSD card support up to 1TB, and an under-screen fingerprint sensor. There are three rear cameras: 64MP, 32MP, and two 5MP. The listing also reaffirms the Galaxy A53 won’t have a headphone jack, which is a shame.
Overall, the phone doesn’t appear to be significantly different from last year’s Galaxy A52. The screen is nearly identical in size, though we don’t know the refresh rate — the A52 4G had a 90Hz display, while the A52 5G/A52S was 120Hz. The Galaxy A52 also had the same 8GB RAM, 128/256GB storage, and in-display fingerprint sensor. We don’t know for sure what each camera will do, but the A52 had a 64MP primary lens, a 12MP ultra-wide, a 5MP macro, and a 5MP depth sensor. The 32MP camera mentioned in the listing could be an upgraded ultra-wide, or Samsung might be swapping it for something else (like a telephoto camera).
You can reserve a Galaxy S22 or Tab S8 now and get $50 store credit – GSMArena.com news – GSMArena.com
Today, Samsung confirmed that it will announce its Galaxy S22 series in February, but you can reserve a pre-order spot for a Galaxy S22 series phone or a Galaxy Tab S8 now.
You need to follow this link and give your details to reserve a spot in the pre-ordering queue for one of Samsung’s upcoming devices. Samsung is giving those who reserve a unit $50 store credit towards a purchase of other Galaxy products during the pre-order period and you could get your Galaxy S22 or Tab S8 device delivered earlier than other people.
Samsung is also promising other exclusive offers once the Galaxy S22 and Tab S8 devices begin their pre-order phase.
Samsung will unveil three phones – the Galaxy S22, Galaxy S22+, and the Galaxy S22 Ultra, as well as the Galaxy Tab S8 series.
The Galaxy S22 Ultra, in particular, will be an interesting device – it will blend the Galaxy S Ultra series’ camera and large battery with the Galaxy Note series’ built-in S Pen and body aesthetic.
You can reserve a Galaxy S22 or Galaxy Tab S8 right here.
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