Healthy Goal Setting for the New Year
The New Year is a perfect opportunity to reflect on changes we want to make for the coming year. Here are two important ways to help achieve the goal of a healthier you in 2023.
Goal #1: Incorporate physical activity into everyday life
Increasing physical activity can be a “fountain of youth” and the key to good health Only half of adults in the United States reach the recommended level of physical activity needed to maintain health and prevent chronic disease. Approximately 50% of adults currently live with a chronic disease and half of those have multiple chronic diseases.
Aim for at least 150 minutes a week of moderate intensity aerobic activity such as brisk walking and at least two days a week of muscle strengthening activities. These are basic recommendations to aim for. The real goal is to be as active as you can every day, by incorporating physical activity into your daily life. Here are some tips to consider:
Incorporate physical activity at home
• While watching TV do a few exercises (planks, calf raises, sit-ups, lunges) or stand up and walk around a bit. Avoid heading for the kitchen for more snacks!
• When shopping, park farther away in the parking lot.
• Take the stairs instead of the elevator.
• Take a 10-minute walk after dinner. Grab your children or take the dog along.
• Go sledding, skiing, ice skating, outdoor hiking, or build a snowman with the kids.
• Set your alarm a little early to exercise before starting your workday.
• Hit the treadmill, bike, elliptical machine. If you don’t have equipment, use the stairs, outdoor areas/walking paths.
• Use stretch bands, light dumbbells or body weight for resistance training. Pushups on the floor or the wall don’t require equipment.
Incorporate physical activity at work
Take small breaks throughout the day and make movement a priority at work. Research shows that sitting for extended periods of time increases a person’s chance of developing various illnesses and disease. Just six to eight hours of sitting per day can negatively affect health.
• Park further away from the front door.
• Take a walking break during your lunch time.
• Take stretch breaks throughout the day.
• Organize walking meetings, rather than sitting during meetings.
• Stand up whenever you talk on the phone.
Exercising during the winter months can also help shake those winter blues. Exercise improves mood, increases your energy level and helps you sleep better. And you’ll be in better shape when the weather warms up in spring.
Goal #2: Establish a relationship with a Primary Care Provider (PCP)
A primary care provider can help ensure your long-term health and well-being. A PCP will be your go-to provider for everything related to your health – from annual physicals to handling medical issues that crop up during the year. This health care professional will track your overall health and look for any potential red flags. A PCP will offer advice, answer your questions and refer you to a specialist if you need one.
Everyone is more likely to stay up-to-date with preventive care when under the care of a PCP. Your provider will decide which tests you need based on age, gender, health history and genetic risk factors. The PCP will recommend appropriate preventive care, such as:
• Diagnostic tests ‑— to check blood pressure, diabetes, cholesterol and bone density
• Cancer screenings ‑— including mammograms, colonoscopies and lung cancer screenings (many people missed these important screenings during the COVID-19 pandemic)
• Screenings for sexually transmitted disease, if appropriate
• Vaccinations (flu, COVID-19, shingles, pneumonia, measles, polio, tetanus, meningitis and other diseases)
• Counseling on lifestyle topics (quitting tobacco use, losing weight, eating healthfully, treating depression and reducing alcohol use)
Will the New Year inspire a new, healthier you?
Everyone knows that certain behaviors contribute to poor health and chronic disease. You can reduce your risks by making healthier choices throughout the year. Start by establishing small goals, making sure they are S.M.A.R.T goals: specific, measurable, achievable, realistic and time-based (example: daily, weekly, long-term goals). Partnering with a primary care provider can help you adopt a healthier lifestyle in 2023. Now is a perfect time to concentrate your efforts on becoming a new, healthier you in 2023.
Korina Konkol, CWWS, serves as Wellness Services & Employer Clinics Coordinator at Advocate Aurora Health.
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