By Connie Colbert
Director, Canyon Health and Wellness Clinic
This is the time of the year many people reflect on the year and make resolutions.
People often set lofty goals that are difficult to obtain, so most will get discouraged and never obtain those goals.
This year make it about changing something that you can keep. Don’t put so much pressure on yourself to make large changes and then feel defeated when you don’t obtain them. Let’s look at a few health goals you can stick to.
Move more and sit less
Sitting can have negative effects on your health. If you have a desk job that requires long periods of sitting, make a resolution to go for a 15-minute walk at lunch or to get up and walk for 5 minutes every hour.
Drink more water
Start small by replacing 1-2 drinks a day with water. Maybe you replace your second cup of coffee with a glass or two of water. Next, rather than get an extremely large water bottle to hold all your daily water, buy something smaller. Keep the amount of water to a reasonable amount so that while you may have to fill it up a couple of times a day, then you will get a chance to stretch your legs as well as refresh your water bottle.
Cut back on sweetened drinks
Just cutting out sweetened drinks can drastically cut calories and sugar intake and improve health and weight quickly.
Cook more meals at home
This will not only save money, but it is also a way to control what you eat as well as the unhealthy additives to your food that you often find with eating out.
Be more present
Spending less time on your phone, stopping to notice your environment, and listening intently to others are simple ways to be more present.
Find a physical activity you enjoy
When it comes to exercising, it helps to love what you are doing if you are going to make it a habit.
Then, set an attainable goal, such as planning to walk a few specific days per week instead of aiming for every day.
Eat more whole foods
Whole foods, such as vegetables, fruits, nuts, seeds, whole grains and fish, contain the necessary nutrients your body needs to function at its best.
Research shows that following a whole-foods-based diet may significantly reduce heart disease risk factors, body weight and blood sugar levels, as well as decrease your risk of certain diseases, such as type 2 diabetes
The great thing is you can start gradually by adding one serving of your favorite whole food daily.
Whatever your New Year’s resolution, make it healthy and obtainable. Start slow and add another goal as you go along. Look at your current daily routine and see how you can adjust your current routine to make room for growth.
Also, track your wins! If you write out your goals and cross them off when they are met, it brings a greater level of satisfaction with each step obtained.
