Did you set your 2022 New Year's resolutions? It could be the year that you finally begin living a healthy lifestyle if you resolve to make the necessary changes. Read on to learn more about setting weight loss and health goals to ring the new year in right.
Why Set Health and Fitness Goals?
Setting fitness, health, and weight loss goals are the best way to lead a healthy lifestyle. When you make a new year's resolution something vague, like I'll reach a healthy weight this year, you're unlikely to succeed. That's because general goals don't allow you to track your progress easily.
By making your healthy lifestyle goals measurable, you can develop action plans to help you succeed. You can break big goals down into smaller monthly or even weekly ones and monitor your results. When you fail to see the desired results, you can change your strategy, reset your goals as needed and keep progressing forward. Here are some examples of actionable goals:
For weight loss: "I will lose 30 pounds this year."
Diet and nutrition: "I will cut down how much added sugar I eat by 60%" or "I will eat at least 50 servings of whole grains each week."
Fitness: "I will get at least 150 minutes of exercise each week."
Sleep: "I will consistently get eight hours of sleep every night."
How to Live a More Healthy Lifestyle in 2022
To make healthy lifestyle changes for the New Year 2022, follow these tips:
Walking is a simple way to stay active. Not only does it burn calories, but it can help combat age-related muscle loss. You can set a goal to go for one long leisurely walk every week or sneak in more walking by parking further back in lots or ditching your car altogether when you run errands if possible.
- Take a cooking class or buy a new cookbook
If you enjoy time in the kitchen, expand your horizons into healthy new territory by taking a class or buying a new cookbook. Look for courses and books that focus on healthy foods like fish, whole grains, or vegetarian cuisine that concentrate on fruits and vegetables.
- Prioritize self-care
Stress is detrimental to your health and well-being. Even setting aside just five minutes every day for some self-care can go a long way toward combating stress. Self-care can be as simple as pampering your skin with a complete beauty regimen, sipping a cup of hot tea in a quiet place, or closing your eyes and listening to your favorite song. To keep things interesting, try doing a different activity every day throughout the year.
- Skip the elevator
Walking upstairs is beneficial for your heart and muscles, but did you know it can also give you an energy boost? A study conducted in 2017 revealed that climbing stairs for 10 minutes made participants feel more energetic than consuming the amount of caffeine found in one half serving of coffee.
- Keep your footwear fresh
You know that you have to periodically change the tires on your car to keep your vehicle running smoothly, but do you do the same for your sneakers? The outsoles are also made of rubber, and, over time, they break down and no longer provide the support and traction you need. As a good rule of thumb, buy a new pair every year or more frequently if you notice a reduction in the tread.
- Consider therapy
Therapy isn't just for people overcoming trauma, coping with grief, or dealing with addiction. Nearly anyone can benefit from talking to a professional. Therapists can help you explore why you think and feel the way you do and assist you in setting and achieving goals. You don't have to find a therapist with an office nearby; many professionals now offer tele-visits so that you can reap the benefits of talk therapy from the comfort of home.
- Step away from the screens
Scientific studies keep confirming the dangers of too much screen time, so find activities that don't involve vegging out in front of the television or endlessly scrolling on your mobile device. Take up reading or knitting, learn to play an instrument, assemble a puzzle, or try other activities.
- Keep up with preventative care
Regular medical checkups can help you remain in the best of health. Getting regular preventative care can lower your risk for many severe medical conditions and help ensure that they can be quickly addressed for a better outcome if you develop some symptoms.
- Don't bank your paid time off
Saving days off for the future may seem like an intelligent strategy but taking them when you're entitled to the time can help you de-stress. Travel can benefit your mental health, but you can also go off the grid at home and focus on relaxing.
Also, as long as the focus of your new year’s goals is improving your overall health and lifestyle, don’t neglect nutritional aspects that impact health. While making sure you eat a complete, balanced, and healthy diet, aim to fill any gaps with key nutritional supplements that fill nutritional voids and provide support for your immune system. Key nutrients to focus on include those that most Americans don’t get enough of, including vitamin D3, magnesium, and vitamin K2. Consider more targeted supplements for immune support and stress relief as well. Staying immune healthy and reducing the effects of stress on your body goes a long way towards helping you stay on track to achieve your new year’s goals.