Health-Based New Year’s Resolutions
For many of us, January is a time of new beginnings. There is something about flipping the calendar to a fresh year that inspires us to initiate change and strive for improvement. Not surprisingly, the most common new year’s resolutions people make are centered around bettering their health. Whether your goal is to shed a few pounds, relieve some stress or kick a bad habit, the tips below can help you get your resolution off to a successful start.
If you want to exercise more…
- Pace yourself by setting one exercise goal at a time, such as taking a daily walk before work or attending a class one night a week. When that goal becomes a habit, build upon it by increasing the distance of your walk or the number of days you hit the gym.
- Find an exercise you really enjoy and invite a friend to join you! Exercise should be fun and not something you dread. A friend can also keep you accountable on the days when you need some extra motivation.
- If your goal is to lose weight or build muscle, remember that it takes time to see results. In the meantime, focus on other improvements you’ve made. Are you no longer winded on your daily walk? Has your mood improved since you started exercising? If so, keep going – you’re on the right path!
If you want to eat better for weight loss…
- Try not to restrict yourself too much in the beginning, as this will only lead to cravings. Instead, focus on making better choices, such as adding more fruits and vegetables to your plate or trying one new healthy recipe a week.
- Avoid categorizing foods as “good” or “bad;” there is nothing “bad” about your favorite ice cream or your mom’s famous pasta. By practicing moderation and watching your portions, you can still enjoy the foods you love without the guilt.
- Stay away from quick fix diets that promise fast results in a short amount of time. These plans are usually not sustainable long-term and could be harmful to your health.
If you want to reduce stress…
- Physical activity releases feel-good endorphins and other chemicals in the body that can help improve your mood. Carve out a little bit of time every day to get up and move, even if it’s just walking in place next to your desk.
- Look at what you eat in a day. A healthy diet can do wonders for your mental health, so aim to fill your plate with power foods like fruits, vegetables and whole grains.
- Habits like smoking, alcohol consumption and the use the illegal substances may briefly quell your stress, but their harmful effects far outweigh any short-term benefits you may experience. Meditation, yoga, journaling, sketching or reading are much better outlets for relieving stress.
If you want to kick a bad habit …
- Every bad habit has a cue that triggers the behavior. Maybe every time you lay down in bed at night, you scroll on your phone or every time you watch television, you snack on a bag of chips. It’s important to identify when these triggers commonly occur, who or what triggers them and how you feel in that moment.
- Once you’ve identified your triggers, find a way to replace the bad habit with a good one rather than trying to quit cold turkey. Instead of snacking on chips while watching your favorite show, snack on almonds. Instead of scrolling on your phone, read a book or write in your journal. With time and consistency, the new habit will slowly replace the old one.
- Be kind to yourself. Kicking a bad habit is hard and takes time. Focus on the motivation behind why you want to make a change and don’t be afraid to start over.