The dawn of a new year (even a year like 2020) is a great time to take stock of the year that just passed and set goals for the new one. Resolutions focused on improving personal health are always popular, and for good reason. Improving one’s overall health can have positive impacts for years to come. Even with the best intentions, most of us know how hard it is to keep the resolve of that “New year, new me!” feeling. Like so many things, however, keeping it simple is a way to be more successful.
What’s the best way to do that? Make SMART decisions! That is, make your health goals Specific, Measurable, Achievable, Relevant, and Time-bound. Here are some great examples of goals to set:
Track your calories. One of the most popular movements in healthy weight loss revolves around “CICO” – Calories In, Calories Out. Most experts will tell you that you can do all the exercise you want – but until you get a firm grasp on your calories consumed versus your calories burned every day, you’ll struggle to find success. Lots of digital apps make this easy to do; find the one that works best for you! If your ultimate goal is weight loss, many online calculators can help you find the right goal for your caloric deficit, based on height, age, gender, activity level and goals – use them, and then set your goals for each day!
Walk more. It’s easy to get preoccupied with the “10,000 steps per day” mantra that many fitness trackers promote. Walking 10,000 steps daily, which equates to roughly eight kilometres per day, is a great goal, but it may not be realistic for everyone. Take stock of how many steps you currently take each day, and then resolve to walk 2,000 more. As your body acclimates to walking more, add another 2,000 steps, continuing to do so until you reach 10,000 steps.
Eat more whole foods. Whole foods, including vegetables, fruits, nuts, seeds, whole grains, and fish, can help reduce the risk of many diseases and help people maintain healthy body weights. Start slowly by introducing a new whole food to your diet each day. A gradual approach is more manageable than going on a drastic diet.
Limit sweetened beverages. You are what you eat, but also what you drink. A report published in the American Journal of Clinical Nutrition found consumption of sugar-sweetened beverages, particularly carbonated soft drinks, may be a key contributor in the epidemic of overweight and obesity. Skip sweetened beverages (even fruit juices!) and opt for more water or unsweetened teas.
Find a physical activity you like. Rather than resolving to join the gym or signing up for a 5K because it’s what everyone is doing, find a physical activity you truly enjoy and aim to do it a few times a week. Maybe it’s a sport like tennis or recreational cycling with the family. But if the idea of a gym membership excites you, then by all means sign up.
Learn something new about being healthy. Informed health decisions require gaining a greater understanding of your body. Rely on a reputable source such as the Centers for Disease Control and Prevention to learn more about how to be healthy.
Most of all, avoid health and wellness resolutions that are unsustainable. By setting reasonable expectations and taking small steps to your goals, you may be more motivated to stay the course and be successful in achieving your resolutions!
