Group activities and team sports can help you fulfill your New Year's resolutions.

By Reggie Reyes, BKin. and
Michael Carrera, MSc.

Now that the holiday season has come to an end and the New Year has begun, many of us are assessing the physical damage to our waistline and looking for the courage within ourselves to set realistic goals.

For many of us, weight loss is a priority, along with adopting a healthy lifestyle including proper eating, consistent exercise, getting six to eight hours of sleep a night and decreasing our stress levels.

Beginning an exercise program is definitely an excellent first step to weight loss. Anyone who is in great shape will tell you that one of the most important aspects in achieving optimal health through exercise is consistency. If you dedicate yourself to a minimum of three days a week of moderate physical activity that includes weights and aerobic exercise, your body will reap the rewards. You will feel confident and energetic, your immune system will be stronger, you will sleep better and your stress levels will drop. The more consistent you are, the less effort you will need to put forth to maintain the health benefits of physical activity. It will not always seem like an uphill battle.

Most people who exercise consistently understand the health benefits, but also find it enjoyable, whether it’s the adrenalin rush or the social motivation of seeing others workout. However, some people simply do not enjoy the gym environment or get bored sitting on a weight machine, exercise bike or elliptical machine. They are simply not motivated enough to commit to at least three days a week of exercise that includes cardiovascular and resistance training. So what can they do?

An excellent option is to sign up for an indoor sporting activity such as basketball, swimming, tennis, soccer, volleyball or rock climbing. The great thing about these activities is that they challenge all the muscles in your body as well as your aerobic system. Take an hour of recreational basketball as an example. Running up and down the court with short breaks in between bursts mimics interval training; your average heart rate will be at least 60% of your maximum. Therefore, this is as beneficial (most likely more beneficial) as running on a treadmill or riding the stationary bike for an hour. As well, the constant battling under the net for rebounds along with shooting and passing the ball challenges the muscles to a similar degree as weight training.

From a weight loss point of view, many more calories will be burned playing an hour of basketball versus sitting on an exercise bike for an hour. In addition, the boredom attached to one-dimensional cardiovascular and resistance machines is removed along with the added bonus of the social aspect of the game.

So if you’re one of the many individuals who find it difficult to maintain an exercise program, spice up your routine by substituting a group activity outside of the gym once or twice a week. Contact your local recreational facilities to see what programs are available for all levels of fitness.