Getfit@mit is presented by MIT Medical.
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Tips

  • Find a workout buddy

    Every year, participants tell us that being part of a team helps them stay motivated during the challenge. Now the 2013 challenge is ending, but your need for support and accountability is not. So ask one of your getfit teammates or another friend to be your workout buddy in the coming months. Make some "workout appointments," and keep them!

  • Berry Sweet

    Need something sweet? Richly colored berries are packed with nutrients and flavor! Keep frozen berries around to make quick smoothies, add to granola, or stir into yogurt.

  • Try savory breakfast foods

    Try exploring the traditional breakfasts of other cultures, which are often less sweet. How about the continental breakfast of Turkey—fresh tomato, slices of cucumber, and hard boiled eggs, perhaps rounded out with a salty cheese, plain yogurt, or fresh fruit. It’s a breakfast that’s easily prepared the night before and even fairly portable! Not that you would eat breakfast on the run, of course.

  • Wake up to breakfast

    Wouldn’t you love to wake up to someone making you breakfast? Be kind to your sleepy next-morning self by prepping your healthy breakfast ahead of time. A batch of mini-quiches will freeze well for quick defrosting of single servings, while toasted oatmeal with pecans and a little brown sugar can cook in the slow cooker while you sleep. 

  • Hunger versus thirst

    Your body can mistake thirst for hunger, so before grabbing a snack, grab a glass of water. Staying hydrated during the day can also keep you feeling fuller and may make you less likely to snack.

  • Prevent injury with strength training

    Protect commonly injured joints like ankles and knees by strengthening the surrounding muscles.  For knees, try step-ups, wall squats, or leg lifts.  Practicing your balance is good for your ankles, and so are calf raises.

  • Tired mid-day?

    Avoid afternoon drowsiness and add to your daily minutes by taking a brisk mid-afternoon walk. A midday nap is part of the daily routine in many cultures, and many scientists now believe that this afternoon “downtime” is hardwired as part of our circadian cycle. In fact, it even coincides with a slight drop in body temperature. Since most of us don't have the chance for a daily siesta, a "wake-up walk" is the next best thing. Rather than struggling to stay awake this afternoon, take a 10-minute walk around 2 p.m., and enjoy a productive rest of the afternoon.

  • Feeling nutty?

    A small handful of nuts can have a big impact on your overall nutrition. Nuts are good for healthy fats, fiber, and satisfying hunger pangs!

  • There's always room for one more vegetable

    Make “very veggie” versions of any noodle dish, from spaghetti to pad thai, by slicing small summer squashes into ribbons with a vegetable peeler, or into “spaghetti noodles” with a julienne peeler. Quickly steamed or sautéed, these zucchini noodles can replace or be combined with traditional noodles in almost many recipes. 

  • Intervals

    Maintain your fitness and performance levels as you age by exercising intensively. Try intervals of short, hard, repeated bursts of exercise, resting for a few minutes, then sprinting again.