As the New Year approaches, I always try to think of a resolution for the following year. Some have been more challenging than others and others I haven’t been able to keep (such as giving up chocolate!). But I still believe it can be beneficial to set goals.
Here are my top 5 health resolutions for 2009. Go ahead and try some yourself!
5. If I am overweight, I will aim to lose 5-10% of my weight by next year.
Being overweight can increase your risk for diabetes, stroke and heart disease. Losing just 10% can make a big impact on your health! By aiming to lose those pounds over 12 months you’ll lose weight at a slow and healthy pace. Aim to lose 1-2 pounds a week. If you are already at a healthy weight, strive to stay within 2% of that weight. Don’t know if you’re overweight? Check out this link to the Center for Disease Control and Prevention.
4. I will spend at least 5 minutes laughing every day.
Whether it’s done by playing with your kids, reading a funny book or watching a funny clip on YouTube (not at work of course!) find some ways to laugh throughout the day. Besides easing stress, laugher has many positive effects on your health so set out to get in a few chuckles each day.
3. I will eat at least 5 servings of fruit and vegetables every day.
Seem like too much? You’re probably already halfway there and you don’t even realize it. If you start the day with a banana on cereal, chop up 1 tomato on bed of greens for a side salad at lunch, and add a side of broccoli and half a sweet potato with dinner and you’re all set! If you have questions about serving sizes, check out the American Heart Organization website. Bon appétit!
2. I will fit at least 10 minute of physical activity into my daily schedule.
Although the Surgeon General recommends 30 minutes a day of moderate physical activity most days of the week, if you can only fit in 10 minutes, that’s great! Simply pick up the intensity of exercise or do three 10 minute bouts throughout the day! Regular physical activity can help you maintain your weight, strengthen your bones and muscles, lower blood pressure and cholesterol and reduce feelings of depression. And the best thing about exercise? The variety! You can walk, run, play basketball, dance, swim – you name it! So no more excuses. If you have time to watch TV, you have time to exercise.
1. I will check in with my doctor at least once a year.
Even if you consider yourself the healthiest person, it is smart to get a routine check-up with your physician every year. He or she will make sure you are up-to-date on your age and gender appropriate screenings as well as look for signs of preventable diseases.
Do you already participate in some of those resolutions? What is your resolution for 2009? Do you have any additions to my list?