4 Health Goals for the New Year

Julie Rosenberg
Mon, 09 Jan 2023 21:00:00 -0800
Lifestyle

Happy New Year!

As we enter 2023, most people want to learn something new, make a lifestyle change or set a goal to better themselves. Health-related New Year's resolutions are typically at the top of the list. However, despite our best efforts to usher in a new era of health and well-being, research shows that even the most resolute among us are likely to lose momentum early in the year.
Updated: Tue Jan 10, 2023

Happy New Year!

As we enter 2023, most people want to learn something new, make a lifestyle change or set a goal to better themselves. Health-related New Year's resolutions are typically at the top of the list. However, despite our best efforts to usher in a new era of health and well-being, research shows that even the most resolute among us are likely to lose momentum early in the year.

Why? Our plans are often nonspecific ("I want to lose weight"), negatively framed ("I won't eat cookies and ice cream this year") or too challenging ("I will run a marathon this year"). This week, I offer four health goals that are simple and readily achievable with a little effort. Adopting these goals will positively impact your health — and likely, your entire life!

No. 1: Move your body. People often set lofty fitness goals for the new year and then peter off after a few weeks. This can lead to upset, frustration and poor self-esteem. So, stop thinking of daily exercise as a commitment with specific requirements, such as running 5 miles three days per week or hitting the gym every morning. Keep it simple: Commit to moving your body daily. Take 15-minute "movement breaks" throughout each day. If you are relatively sedentary, you might start with three times per day and then gradually increase your movement time. Take a walk outdoors, practice yoga for 15 minutes or do some weight-bearing exercises such as stair climbing or yard work (pushing a lawn mower, raking leaves or gardening). Your daily accomplishments will help you to maintain a positive mindset around movement, and you will be less likely to abandon your plan.

No. 2: Make one change toward healthier eating. People often make New Year's resolutions around diet that are challenging and unattainable. A goal such as "I want to lose 20 pounds in six months" is difficult to achieve (although not impossible — and kudos to anyone who meets such a goal). Consider making one change at a time toward healthier eating. For example, a more easily attainable goal might be: "I will reduce saturated fat in my diet." Determine what you need to do to achieve this goal, e.g., eat more whole fruits and vegetables, eat more fish and chicken, use egg whites instead of whole eggs for cooking, avoid cream sauces or eat sorbet instead of ice cream. Consult with your doctor or a nutritionist if you need help with developing and executing a plan.

No. 3: Clear the clutter. Evaluate your personal surroundings. If your desk is piled high with papers, if you're constantly searching through items in your drawers or if your shelves and cabinets are stuffed to the brim, it's time to clear the clutter. A cluttered space is often associated with a cluttered mind. Clearing clutter offers a sense of relief and greater clarity. Individuals who feel anxious and stressed typically feel better when they organize their physical space. They are happier and more self-confident. If you take on this goal, it's important to avoid overwhelm; don't try to tackle everything at once. Clear the clutter one room or one area at a time.

No. 4: Learn something new. Challenge your brain by learning something new that you think will be interesting and useful. What about learning to paint, sew, scuba dive or speak a new language? Learning a new skill stimulates neurons in the brain and allows electrical impulses to travel faster across them. This helps to maintain and may even enhance cognitive function. So, think: new year, new skill. What's it going to be? Mine is golf!

Consider adopting any of the above health-related goals or make up your own. Whatever you choose, make your plan simple, achievable and about you. Try not to judge yourself. Just take notice of and celebrate the success you achieve, no matter how minor it may be. Achieving small goals can lead to bigger changes that will benefit you for a lifetime.