Many of us often go into the new year with renewed energy to tackle new goals and resolutions, especially in terms of our health. However, in time it often becomes a challenge to stay true to our fitness goals and not give up on them. Hence it is important to set simple, realistic and achievable goals.
Here are some simple goals you can try to achieve this year for a healthier you.
Exercising will help to improve your cardiovascular and muscular health. Staying active also helps in preventing metabolic disorders. You do not need to go to the gym if you’d prefer not to. Some activity you can do to stay fitter at home include chores like sweeping or mopping the floor, climbing the stairs instead of taking the lift, or taking a walk after dinner.
Aim for at least 150 minutes of moderate activity a week. Try to find an activity you love and be consistent with it and if you do not have a workout routine set, we recommend you be realistic and set small goals first and stick to it.
What constitutes a healthy diet may differ from person to person, depending on where they are from and what ingredients are readily available. However, there are still informed choices you can make regarding the food you eat. Such as cutting down on processed foods, and foods high in salt, sugars and saturated fats. Consuming excess sugar leads to a condition called insulin resistance, which may lead to the development of type 2 diabetes, a fatty liver, or cardiovascular diseases.
Some ways you can do this is by swapping out your soda or bubble tea for water, and by cooking your own meals at home instead of ordering fast food to eat. Eat a balanced portion of fruits and vegetables every day and consider adding ‘healthy’ fats to your diet in the form of seeds and nuts. FPH dietician Ms. Wong Chai Ling shares more about important vitamins and minerals you need to stay healthy.
In today’s fast-paced world, sleep often takes a backseat and it’s the first place we try to steal time from, but proper sleep is an essential part of a healthy lifestyle and has long term benefits such as helping you focus better and giving you quicker reflexes. As you sleep, your body is hard at work supporting healthy brain function and maintaining your physical health. Lack of sleep can affect growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.
Try to set a daily bedtime schedule that will give you 6 to 8 hours of uninterrupted quality sleep. It is also recommended to wait at least 2 to 3 hours after eating to go to bed as this will allow your body to properly digest your food, this way you will not be up at night due to indigestion or acid reflux. Turn off electronic devices and create a comfortable sleep environment for your body to fall asleep to. Also, be mindful when you consume food and beverages with caffeine, such as coffee, green tea, and chocolate, as it can affect your ability to fall asleep.
Our mental health can sometimes be put aside in favour of prioritising other aspects of our life. The hustle and bustle of modern life can also be stress-inducing with factors like work, societal expectations and relationships.
Try to find activities that helps you unwind, be it reading, meditating, or taking short walks through a park. Learn to prioritise self-care and set boundaries with people to avoid getting stressed out. If you have a habit on ruminating on your worries, you can try finding ways to distract yourself and take care not to let your thoughts spiral out of control.
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Making sure you and your family members are up to date with your vaccinations will help reduce the risk of getting a disease by working with your body’s natural line of defence to build protection. Getting vaccinated not only protects you, but also protects others by preventing the transmission of potential viruses. You can visit your healthcare provider to get a flu or Covid-19 vaccine. A new vaccine for respiratory syncytial virus (RSV) is available for pregnant women that helps to confer immunity to their babies.
Other preventive measures to keep yourself and others from falling sick include avoiding large crowds and gathering, wearing a mask, frequent handwashing, and staying at home when you’re feeling sick.
As you continue on your journey to a healthier you, remember to start simple and take small steps to prevent yourself from getting overwhelmed. Here's to a new year filled with better physical and mental health.
