AS the New Year gets in motion, many people take this opportunity to reflect on their health and well-being.
The promise of a fresh start inspires resolutions, but often these goals are overly ambitious or lack a clear plan. This can lead to frustration and abandonment of those resolutions. Here is how to set realistic, achievable health goals that can make a lasting impact. ◆ Start small and specific: Instead of vague
resolutions like “get healthier” or “exercise more,” focus on specific, measurable goals. For example:
Walk for 30 minutes, five days a week. Replace sugary drinks with water during weekdays.
Eat at least two servings of vegetables at lunch and dinner.
These small, actionable steps are easier to integrate into daily life and provide a sense of accomplishment.
◆ Be realistic: Set goals that align with your current lifestyle and resources. Unrealistic resolutions like “lose 10kg in a month” can lead to burnout or disappointment. Aim for gradual progress, such as losing 0.5–1 kg per week, which is more sustainable and healthier.
◆ Prioritise mental health: Good health is not just about physical fitness; mental well-being is equally important. Resolutions like practicing mindfulness, seeking therapy, or reducing screen time can significantly improve mental health. ◆ Incorporate Accountability: Share your goals with a friend, family member, or coach who can provide support and motivation. Alternatively, use apps to track progress, set reminders, and celebrate milestones.
◆ Plan for setbacks: Life happens, and setbacks are part of the process. Instead of giving up after a missed workout or an indulgent meal, refocus and continue. Flexibility and persistence are key to long-term success.
◆ Celebrate successes: Acknowledge and celebrate small achievements to stay motivated. Rewards can be non-foodrelated, such as new workout gear or a relaxing spa day.
Examples of realistic health goals
Physical Health: “I will strength train twice a week to build muscle and improve metabolism.”
Nutrition: “I will reduce processed food intake by cooking at home three nights a week.”
Sleep: “I will establish a bedtime routine to get at least seven hours of sleep nightly.”
Stress Management: “I will practice 10 minutes of mindfulness daily to reduce stress.”
The key to lasting health improvements is consistency, not perfection. Focus on gradual changes, and remember that progress, no matter how small, is still progress. As you enter the New Year, set goals that inspire and empower you to become the best version of yourself—one step at a time.
Here’s to a healthier, happier you in the coming year!
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