8 new year health goals to keep you healthy for life

3-minute read

Jan. 1 is around the corner, and for about half the people in the U.S., the new year is an opportunity to make resolutions for a fresh start. The most popular resolution people make every year is to lose weight, but few reach the goals they set out to achieve.

If you can relate, change your perspective this year. Instead of setting a big, lofty weight-loss goal, set smaller, more attainable health goals for the new year. Make 2024 your healthiest year ever by taking up some of these eight resolutions.

1. Increase your daily activity level.

Instead of setting grandiose exercise goals, such as daily one-hour workouts, aim to boost your activity a little bit. Add five minutes to the time you walk the dog or spend an extra 10 minutes playing with your kids outside. Even small amounts of increased daily activity can mean meaningful changes for your heart health.

2. Start a healthy eating routine by adding more fruit and vegetables to your plate.

Overhauling your entire diet is tough, but you can start by adding fruit to your morning cereal or salads to your dinner plans. According to the USDA:

• Adult women need about 2 to 3 cups of fruits and vegetables daily.
• Men need about 3 to 4 cups of daily veggies.
• Kids need 1 to 4 cups per day, depending on their age and sex.

Upping your vegetable intake seven days a week is a realistic goal for the whole family.

3. Make plans with your friends.

Social connection is crucial for your mental health. It can be hard to nurture friendships as we age, and our lives and jobs get busier. Still, it's important to make time for the people you love. Don't put off scheduling lunch with your bestie — make plans to spend time with each other now. If your friends live far away, pick up the phone instead. Having a live conversation will give you a boost in a way no text or social media post can.

4. Sleep more.

Getting enough quality sleep improves your physical and mental health. Too little sleep can increase your risk for heart disease, Type 2 diabetes, obesity, anxiety, and depression. If you are not hitting the recommended 7 to 9 hours, try adding just 30 minutes to your nightly sleep schedule and see if it makes a difference in your alertness after a few days. If you're having trouble falling or staying asleep, adjusting your sleep routine can help. Try:

• Getting up and going to sleep at the same time every day, even on weekends
• Limiting caffeine after noon and avoiding alcohol
• Putting screens away at least an hour before bed
• Sleeping in a cool room with comfortable bedding

5. Plan for time off.

If you've got vacation time — or know you'll have it later in the year — now's the time to schedule it. Taking time off is essential self-care, even if you can't afford to travel. Having time blocked off on your calendar will give you something to look forward to when you're feeling low.

6. Do something fun.

Doing activities that bring you joy has health benefits that can change your outlook and lower stress. If you aren't sure what makes you happy, experiment with different activities until you find something you love, such as:

• Building toy sets, such as Legos or model trains
• Learning a new sport, such as pickleball or softball
• Playing board games with friends
• Roller skating or skateboarding
• Taking an art or dance class
• Taking up ultimate frisbee or disc golf

You don't have to be good at a hobby or invest a lot of money into an activity to simply have fun. Find things you enjoy and do them.

7. Reassess your unhealthy habits.

It's easy to say, "This is the year I quit smoking/drinking/binge eating," but unhealthy habits and addictions can be hard to break. Instead of forcing yourself to stop cold turkey, try being honest with yourself about your bad habits and long-term goals. Make a list of pros and cons about the habit you want to change and honestly assess the pleasure you get from the habit compared to the drawbacks. It might be, deep down, you just don't want to change, which is OK. But if you have a long list of negatives, few positives, and you've tried to quit your habit repeatedly without success, it might be time to ask for help from professionals. Tobacco cessation classes, 12-step programs, and outpatient treatment could be just what you need to achieve your goal for the new year and years to come.

8. Schedule your annual wellness visit and any needed cancer screenings.

If you have insurance, it's required to cover an annual wellness visit and age-appropriate cancer screenings. This includes Pap (beginning at age 21) or HPV tests (as an option, beginning at 30) for women, mammograms for women age 40 and older, and colonoscopies for everyone age 45 and up. If you have a history of smoking, ask your provider if you need a low-dose CT lung cancer screening. Schedule your appointments with your Reid Health providers now and give yourself the gift of prevention.

Reid Health primary care providers are here to help you with your health goals. Find a location near you.