Exercise Tips To Help You Keep Your New Year’s Resolution

Don't do too much cardio as you need to reserve energy for muscle strengthening.
Don't do too much cardio as you need to reserve energy for muscle strengthening.

This is a sponsored post by Knix.

The holidays are here and that means spending time with family and friends, indulging in holiday treats and relaxing by the fire or watching classic holiday movies. It’s great to unwind after a long year. But soon, the calendar will change and the New Year will be upon us. Did you know that the most popular New Year’s resolutions according to Psychology Today are to lose weight and exercise more? I know that losing weight is at the top of my 2019 resolutions. I thought I would share some useful exercise tips, which I plan to follow myself.

Don’t Overdo Cardio

Vince Sant, the co-founder and lead trainer of V Shred, says that one of the most important exercise tips is not to do too much cardio. Instead of “2 hours on the elliptical,” he recommends a “30-minute cardio session followed by light weights and circuit training.” Doing too much cardio will quickly exhaust you and won’t leave you with enough energy to strengthen your muscles.

Don't do too much cardio as you need to reserve energy for muscle strengthening.
Don’t do too much cardio as you need to reserve energy for muscle strengthening.

Exercise in the Morning or Evening?

Dr. Suhas Kshirsagar uses Ayurvedic principles to suggest that morning exercise is preferable. Dr. Kshirsagar states in his book, Change Your Schedule, Change Your Life: “When you are physically active, the body logically assumes that it’s daytime…intense exercise close to bedtime delay[s] the production of melatonin,” making it harder to go to sleep. Exercising at night confuses the body’s natural circadian rhythm. I used to exercise at the Y after work so perhaps this was delaying my melatonin production? I know that I did have a light meal after my workout, which meant that I was eating later at night and that’s not advisable.

Stretching Before and After Exercise

Did you know that it’s just as important to stretch after your workout as it is before? When I was a regular runner, I always stretched before a run, but didn’t usually stretch afterwards. Perhaps that’s why my muscles were stiff for a few days. Men’s Journal explains that as you exercise, your muscles contract and are left in a “shortened state”. Stretching after exercise resets your body’s “natural position and posture”. Not stretching after exercise may result in muscle stiffness.

Regular Moderate Exercise vs. Intense Exercise

Dr. Kshirsagar explains that taking slow deep breaths connects the brain and heart, our body’s two most important organs. Daily exercise, even gentle exercise, causes us to take slow deep breaths. If you feel tired at the end of the day, it’s most likely because your brain and tissues are “starved of oxygen”. Dr. Kshirsagar says even a “short daily morning walk will get your breath going, get prana into your body.” He much prefers moderate daily exercise versus intense exercise sessions two or three times a week because intense exercise leaves you feeling exhausted and less energized and you’ll be more likely to skip the gym for a few days.

Exercising on Your Period

Some of us women may feel a bit concerned about exercising when we have our periods. Some women say that exercising helps reduce cramps. If you want some added protection while exercising, Knix leakproof boyshorts are made with a lining that absorbs up to three teaspoons of excess moisture so that you don’t have to worry about leaking through your exercise pants.

I hope the above exercise tips have been helpful. Have a wonderful holiday and hope 2019 brings great health and wonderful memories!


  1. I just stick to jogging and hope for the best. So far, my pants keep closing! Granted, I do want to start lifting weights since my arms are getting flabby.

  2. I need to switch around my times of when I walk. I usually do any exercise in the evening and I’m going to try to switch that to the morning. I am sure your tips are going to help me keep my new year’s resolutions.

    • Sometimes it’s hard to squeeze in exercise! I know I would rather be working in the morning when I’m fresh, but I’m going to try and workout earlier as well! Cheers, Lori

  3. Great tips and answers to things I am always asking about when to exercise and stretching benefits. I do my cardio so weight training is a smart idea to add to my routine.

  4. These are all such wonderful tips. I normally work out in the morning because I feel I do best then. I also think working out towards night time isn’t the best idea.

  5. What great tips! Especially right now when it’s on everyone’s mind. Great to go into it with all the help we can get. i will for sure be using your tips!

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