ROME, Ga., Jan. 3, 2024 – New Year's resolutions geared toward healthy living often fall by the wayside before January runs out because they are overwhelming or unachievable. But when approached in small steps, they can result in success.
Sometimes we focus on what not to do instead of working on ways to enrich our own lives. Consider what areas of your life you wish to change. Many people never meet their goals because they set too many. Think about a few good habits you can add or a few bad ones you can lose.
Keep a diary of the goals you hope to reach. You don't have to share it. Hide it somewhere so only you know where it is. If you see areas where you need to improve, think of new approaches and don't give up.
Here are few tips from Cindy Vice, director of Wellness at Atrium Health Floyd:
Pay attention to how you think about yourself
We tend to be very critical of ourselves and often have unhealthy dialogues going in in our own minds.
“It's important to stay positive," Vice said. “Thinking positive can make you feel better and help keep you active. And don't forget how important it is to spend time with other people."
Find someone you can talk to. It doesn't have to be with a therapist or a counselor, even though that can help.
“We all need companionship, even if it is just someone to enjoy a cup of coffee with," Vice said. “There are times we might all benefit from talking to a professional, but even a friend can lend some insight if we are having issues.
Try meditation
There is solid evidence that practicing meditation eases stress and can help reduce your blood pressure. We all experience stress, which is your body's way of coping with a perceived threat. Taking just a few minutes a day to be still and focus on your breathing can provide a great opportunity to cultivate peace, provide insight and calm your thoughts.
It's OK to say “no"
Learn to say “no." Vice says that saying “no" can be very empowering, and it doesn't mean you are selfish.
“Now that the holidays are over, we can look back and probably see times when we really need to be doing less," Vice said. “When you get overwhelmed, it is important to set limits instead of trying to be everything for everyone. If you are uncomfortable saying “no," practice saying it with someone you trust."
Be social
Having friends and strengthening relationships with family members are both important to living healthy. As humans, we all need to play a role in caring for others and being cared for as well.
“Isolation many times can be a result of anxiety and can prove to be very costly," Vice said. “There is no doubt that an important key to happiness is staying connected to others."
Move your body
Every little bit of exercise you can do is a bonus. If you are feeling out of shape, trying walking for a half an hour at least three days a week. That will even be better if you can find someone else to walk with.
Activity can be broken up into mini sessions to be more manageable for beginners. 10 minute sessions, several times per day is just as beneficial as one 30 minute session.
“Take a dance class, play pickleball, try yoga. There are so many ways you can get some exercise without making it feel like drudgery," Vice said.
Find time to be a kid again
When we are young, we are impatient to grow up and do the things adults do. That is normal and important, but we should still pay attention to the inner child.
“It is important to find hobbies and activities that spark joy in our lives," Vice said. “The lack of joy effects our mental health and can ruin our relationships. That's why it's so important to find something that can make us feel happy."
Hobbies can range from certain sport activities to just about anything else you do for recreation. And hobbies are even better when you can enjoy them with friends.
Fuel your body with good nutrition
Changing our eating habits can be dauting when we try to overhaul our diet all at once. Make good choice with every bite and ask yourself if what you are eating will provide good fuel for your body. Read labels, stay away from foods that have contents you can't pronounce or more that 3-5 ingredients. Our body doesn't process preservatives well and such things can cause internal inflammation.