Derby fitness expert shares ultimate top tips for getting healthy in 2024

And just like that it's January again and so begins the flurry of people signing up for fitness classes and gym memberships. However, if fitness is not your forte, it can be an overwhelming time to start working towards your goals.

We spoke to a fitness expert in Derby to get the lowdown on three things people can do today, to pave the way for a healthier, fitter lifestyle in 2024.

Mark-Anthony Brady, is a fitness professional from Derby. The 33-year-old has a keen interest in Olympic weightlifting and martial arts. 

Read more: Derby lifestyle

He is a personal trainer at one of the city’s gyms where he works hard to empower people to lead healthier lifestyles with confidence. 

Mark-Anthony believes there are key things people can do right now, to kickstart a healthier lifestyle. 

3 ways to get fitter in 2024

1.) Look at your nutrition - do you know how many calories you are eating?

It may seem daunting to drill down into numbers and calories, however, there are plenty of free apps to get you started. Mark-Anthony said: “There are a lot of free resources out there, like MyFitnessPal’s calorie counter.”

Once you know what you are consuming, the next step is to figure out what you need more of.

Mark said: “Most people are not eating enough protein so I would look at increasing protein intake. The calculation is 0.7g -1.4g of protein per lbs of bodyweight. 

“The benefit of protein is its high satiety value, meaning it will keep you feeling fuller for longer, to potentially stop you snacking.”

2.) Study your activity levels - are you moving enough?

Many of us lead sedentary lifestyles which means we simply aren’t moving enough.

According to Public Health England, physical inactivity is associated with 1 in 6 deaths in the country, costing the UK approximately £7.4 billion each year.

Mark-Anthony said: “In today's society, the average person is moving less than 20 years ago.

“People are generally eating more than they burn, which is causing an obesity epidemic in the UK.

“Look at increasing your movement and aim for a minimum of 10,000 steps a day.”

Squeezing in a 20-minute walk during your lunch break all adds up, plus getting out in the daylight has amazing mental health benefits too.

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3.) Understand your sleep pattern - how many hours are you getting each night?

We’re simply not getting enough sleep, which could lead to issues such as poor performance and declining mental health. 

Work In Mind which champions workplace wellbeing, say Nuffield Health surveyed 8,000 adults and found Brits are only getting 5.91 hours of sleep a night. This is a jump down from 6.11 in 2022 and 6.19 in 2021.

Mark-Anthony said: “There are many benefits of sleep - it is the time your body takes to recover.

“If you are tired and generally fatigued, your body will crave high calorie sugary food and snacks, having a knock on effect on your diet.”

Lack of sleep is also thought to impact hormone levels. 

According to Sleep Foundation, poor sleep could interfere with regular testosterone production, a line of thought which Mark-Anthony believes too.

He said: “It has been shown that in males if your sleep is off, your testosterone levels start to decrease.”

Top tips to get more sleep include not taking your mobile phone into your bedroom to avoid endless scrolling, and to avoid caffeine before bedtime. 

For more information about Mark-Anthony visit his profile by clicking here.