As we move into a new year, there’s no better time to prioritize your health and well-being. In a world that’s constantly evolving, it's essential to embrace new habits that help us thrive physically and support our emotional well-being. So, whether you're looking to jump-start your fitness journey, improve your diet, or boost your mental health, here are some healthy habits that can set the tone for a fulfilling year ahead.
1. Move your body
As many individuals focus on fitness for their New Year’s resolution, January is arguably the busiest time for gyms and fitness classes. The rush to start a new exercise routine may motivate some individuals, but others can lose steam as the year progresses. Before starting any new exercise routine, talk to your doctor first. Then follow these tips for setting yourself up for success:
- Create a plan: Set a realistic schedule for gym time. Start small and gradually increase the number of days. If you’re not ready for the gym or short on time, try an at-home option. You can download a fitness app from your phone or smart device.
- Take a fitness class: Some may find the structure and schedule of a fitness class beneficial as it creates a routine and provides a support system of instructors and fellow classmates. Classes keep a steady pace. Plus, sweating has a ton of health benefits.
- Add movement to daily tasks: Small changes can make a big difference when it comes to physical fitness. Start your day with a 60-second plank. Take the stairs instead of the elevator. Go for a short walk on your lunch break. Try doing squats, lunges, or jumping jacks throughout your workday. Find little ways to add more steps and movement to your day, and you’ll feel the benefits.
- Get reimbursed: Some health plans offer fitness reimbursement benefits. Mass General Brigham Health Plan members can visit the member portal at MGBHP.org for details about their plan.
2. Rest up and commit to better sleep
Sleep nourishes the body and mind. Set your days up for success by taking steps to adjust your nighttime routine:
- Improve sleep hygiene: It’s recommended for adults to get at least seven hours of sleep a night. If you’re a night owl, going to bed before 11 p.m. might seem impossible. Try going to bed 10 or 15 minutes earlier than the night before until you reach a desired bedtime. Limit screen time before bed and eat your nighttime snack an hour before hitting the sack as digestion can interfere with sleep. Find more sleep tips here.
- Give the screens a break: It can be tempting to endlessly scroll through social media or answer late night work emails but give your mind a rest with a nighttime digital embargo. Schedule a block of time where social media scanning and streaming is outlawed. Finding it hard to unplug at night? The Cleveland Clinic suggests that a “digital detox” can help lower stress, increase focus, and boost your mood.
3. Eat well and hydrate
Skip the fad diets and work on making small changes to what you eat and drink. Talk to your doctor before adjusting your diet and then follow these simple tips for finding dietary balance:
- Focus on whole foods: Incorporate more fruits, vegetables, legumes, and whole grains into your meals. A plant-based diet can support heart health, boost immunity, and improve mood. For more tips on creating a well-rounded diet, check out these easy ways to make your diet more heart-healthy.
- Cut the sugar and go natural: Limit refined sugars, artificial additives, and overly processed snacks.
- Hydrate: Make sure you're drinking enough water throughout the day, as it can help curb your appetite and prevent late-night snacking. Herbal teas and water-rich foods like cucumbers and berries can keep you hydrated.
4. Make time for preventive care and screenings
Prevention is key to long-term health. Make sure you're taking proactive steps to monitor and manage your health:
- Get to know your care team: Schedule annual physical exams, dental visits, and eye checkups to catch potential health issues early.
- Perform self-exams: In between annual doctor’s visits, perform self-exams for breast cancer, skin cancer, and other common health concerns.
- Stay current on vaccinations: Make sure you're current on recommended vaccines, including flu shots, COVID-19 boosters, and any others appropriate for your age and lifestyle.
Moving into the new year
As we look ahead to this new year, adopting healthy habits isn’t about perfection. It’s more about progress. Each small change you make is a step in the right direction, creating lasting impacts on your health and happiness. Start with small attainable goals and gradually build from there. By the end of the year, you’ll feel better physically and mentally and have laid the foundation for a healthier future.
To learn more about member resources, visit mgbhp.org/members/member-resources.
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